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A very complex subject, you're not alone, even the proffesionals struggle to get their racing weight right.

Racing Weight is the book of the moment on weight / sport. It's a bit heavy going but does give some useful insight to what is going on.

Don't write off protein shakes just yet, they can have a place, particularly either, straight after exercise or before bed, protein aids muscle repair. You will find a lot of "recovery drinks" have an element of protein in them. 

Your apitite is a good indicator of calorie need, trust it, and do as you are doing, by eating a variety of High Quality foods.

 Well done on your progress so far.

Hi all.

 I know it's late in the day, but if anyone has a spare place, I'm desperate to run. I've come back from a pretty nasty back injury a lot quicker than I was expecting, hence I didn't enter at the time.

Cheers