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Is it important to eat certain foods at certain times of the day.
For example; things like healthy fat(olive oil, flaxseed oil) Must they be eaten at certain times of the day or can i take them anytime(mayb not a night) for my six meals?

Read my losing fat post below..but you can split healthy fats throughout the day with meals...

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

arent those 2 threads (the losing fat and the gaining muscle one) the same thing?

Hey dan thx for replying. I've read your post on losing fat numerous amounts of time and i'm trying to fix a good 6-meals a day diet that fits my lifestyle. I've been adjusting the type of foods i've eaten every now and then.

Here's what i eat currently:

Meal 1:
6 egg whites(scrambled with 1 tbsp of canola/olive oil)
2 wholemeal breads
1 serving of vitagen

~14g fat , 27g protein , 30g carbs

Meal 2:
Whey protein (24g)
2 wholemeal breads
1 tbsp canola/olive oil

~15g fat , 31g protein , 20g cabs

Meal 3:
Canned Tuna / Meat sandwiches

~Eating Tuna with 2 wholemeal bread will give me 37g protein
                                                                     2g fat
                                                                    16g carbs
~Meat sandwich like a turkey sandwich from subway will give    me  20g protein , 5g fat , 50g carbs

Meal 4:
Whey protein (24g)
1/2 serving of Soybeans OR Grapefruit once in a while

~11g fat , 49g protein , 20g carbs OR 1g fat, 24g protein, 24g carbs

Meal 5:
Fish(cod/salmon), Lean meat (Chicken fillets/ Lean beef)
Sweet potato OR Broccolis & cauliflowers OR Brown Rice

~12g fat, 20-30g protein, 30-50g carbs

Meal 6:
Oat meal
Skim Milk
Whey Protein
Cottage Cheese

~2g fat , 40-45g Protein , 30g carbs

Overall i get ~55-60g fat, 170-190g protein , 180-200g carbs

I'm not sure if i'm eating right actually because the type of food i eat is greatly affected by my school. In school i find it hard to gauge the amount of Calories (Fats, Carbs, Proteins) i'm eating and therefore i bring food to eat which becomes inconvenient. (e.g i can't bring a turkey sub to school).

Also i was wondering if i should get Casein powder and glutamine powder so i could replace MEAL 6 with it.

Please advice me on what i could adjust.

arent those 2 threads (the losing fat and the gaining muscle one) the same thing?

Nope, They share similar information but are not the same.
 
Saternal
What is your goal...It sound like it is loosing fat.
 
This assumes 3 things...

• Progressive resistance training to stimulate and build muscle
  
• A small amount of cardio
  
• optimal nutrition (lean protein, starchy carb and fibgous carb every meal)

If fat loss is the goal, it would be better to replace bread (6 pieces a day!!!) with a whole food whenever possible, such as in the AM and PM!  The less bread, the better.  that vitagen is not ideal either...look at the ingredients.
 
Last meal is fine if you add a vegetable. 
Get a vegetable into every meal, except post workout meals.
Meal 5: Sweet potato or rice AND Broccoli or cauliflowers
Meal 1,2, 4, & 6: add the veggie...red pepper, green bean, celery stick, broccoli, kale...something!
 
You are eating about 36% protein and 38% carbs 26% fat
 
The fat intake is fine. However the proteins and carbs are in a ratio that is not ideal for the long term...look again at my thread for recommended ratios.
 
For short term fat manipulation this may be effective. up to 4 weeks.  After that you may have a hormanal environment that is resistant to fat release...depending on your particular chemistry.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Sorry, I meant to mention that if fat loss is the goal...milk adn milk products are not an ideal food.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Thx so much. And yea my goal is to lose BF but try to retain or build muscles if possible. I've come a long way in losing WEIGHT from 100+kg to 76kg. My weight this past 2 months has been moving up and down between 74-76. However my BF has been going down slowly. Now 16%. I do a 15 minute run after each strength training session in the gym since i read it burns fat best.
3 times a week.

I'm trying my best to take 45% carbs, 30% proteins and 25% fat as my diet plan. The Last meal i take is before i sleep cause ive also read somewhere that before sleep its always good to take cottage cheese to let the muscles feed on it. However i was wondering if i should buy CASEIN instead and replace the whole of meal 6 with CASEIN. OR take out the skim milk and oatmeal. I'm also thinking of taking L-Glutamine and the directions are to take it before and after training. I take wehy protein after training so is it ok to take both after training ? I'll definitely try my best to eat more vegetables then breads.

Also sometimes when i'm abit lazy to bring food to school would it be ok to buy a bowl of Fish Soup with vegetables in it.(its the only healthier food i know of in school). I'm not very good at gauging how much carbs,pros and fats. certain meals have.
Hence i keep away from Rice and Noodles in school. I've also dropped my intake of fruits.

Getting Rid of this mid Section is so tough!!!!

Lets clear something up
 
There are 3 badic food categories to fulfill every meal:
lean protein - meats, legumes+grains, etc
starchy carb - potato, sweet potato, rice, noodles, breads
fibrous carb - vegetables, and if bulking - fruits
 

Getting Rid of this mid Section is so tough!!!!

Get enough water
Low stress
Get 8 hours sleep a night
Work out 20-40 minutes intensely with weights
Get good fats
 
Don't sweat the casein...the cottage cheese is ok for that...or have a real meal!
Lean protein, starchy carb and fibrous carb!!!
 
Forget the glutamine.  You don't need it.  The whey has glutamine. 
 
As long as the lazy meal has 30 grams protein...
The post workout run is fine.
 

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Lets clear something up

There are 3 badic food categories to fulfill every meal:
lean protein - meats, legumes+grains, etc
starchy carb - potato, sweet potato, rice, noodles, breads
fibrous carb - vegetables, and if bulking - fruits

 
I have found, depending on the person and how their body works.  Eliminating the starchy carbs from all but the pre-workout and post workout meals gets great results, for some, in lowering bodyfat. 
 
That means each meal should contain a lean protein and a fiberous carb minimum.   Adding in the starchy carb depends on the workout and overall goals.

I have found, depending on the person and how their body works.  Eliminating the starchy carbs from all but the pre-workout and post workout meals gets great results, for some, in lowering bodyfat. 

That means each meal should contain a lean protein and a fiberous carb minimum.   Adding in the starchy carb depends on the workout and overall goals.

 
There are many reasons I would not recommend this approach except in certain very short term cituations.  And only when planned as a part of a larger pattern.
 
As I said...
For short term fat manipulation this may be effective. up to 4 weeks.  After that you may have a hormanal environment that is resistant to fat release...depending on your particular chemistry.
 
I rarely advocate to remove an essential food from the diet..as the body is designed to function best WITH ALL essential foods.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

There are many reasons I would not recommend this approach except in certain very short term cituations.  And only when planned as a part of a larger pattern.

I guess I should have clarified - YES, it is a SHORT term solution.  
 
I certainly would not consider ALL starchy carbs essential.  I rarely eat potatos anymore.

I guess I should have clarified - YES, it is a SHORT term solution

I assumed you knew it...however, it is dangerous not to qualify that recommendation.  Even to suggest it without first recommending 8 weeks of muscle building and eating properly beforehand is likely to set people up for trouble.
 
So many people hear..."don't eat carbs" and they just stop eating carbs...you know what happens next.
 

I certainly would not consider ALL starchy carbs essential.  I rarely eat potatos anymore.

I was of course referring to "startchy" carbohydrates. 
 
Even the lowly (stigmatized) potato is fine,  even for highly "insulin responsive" people like me...if consumed with a whole food protein and vegetable..and not slathered with all sorts of stuff...however, like you, I rarely eat them.  I love baked sweet potato better!  None-the-less, even as I type, there are potatoes in my Potato-Pea-Califlower -Pork curry!
 
As you noted, based on people's individual body chemistry and goals.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Yea i Love Baked sweet potato as well. 
A question about eating lean protein with carbs is it just a piece of Chicken Breast i should eat? cos sometimes i get the fillet and eat 6 pieces but their really small pieces.

And as a snack are soybeans alright on its own since the ones i take contain 20g fat , 32g carbs and 50g of protein per serving (i usually take half). The reason why i thought of taking glutamine is because i've lost alot of muscle mass as well as fat over the period of 6 months. Most of my trainers told me to look at L-Glutamine as an additional supplement. But i'm still not very sure to take it.

Any lean protein!
Chicken breast is good.
 
Snack..what is that?
 
We do meals...many many meals.
Do you mean green soybeans  (edamame)
 
regardless, have a rick cake with those to get them to a comlpete protein? thn it will have a better protein (25) carb (~32) fat(10) mix
 
Glutamine would not really stop that catabolization of muscle unless you used it in a particular way.
Even then results in clinical work are questionable at best.
 
Whey protein would be better than just glutamine for presserving muscle in a severe deficit.
 
Basically, you lost muscle because your diet was wrong and your training inappropriate for protecting and building muscle!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Yea to be honest my diet was pretty screwed up. I ate bad tasting food  that included very little carbohydrates. But now i've reworked it to suit my calorie needs better thanks to people like you. Now i'm trying to adjust my training since i used to work out close to 2 hours in the gym. but i've read it should be kept to 45 minutes. I find this hard cos i do 2 sets of muscles eat gym session followed by abs.

I meant taking soybeans as a meal. I'll prolly eat it with some salad or rice cake like you said. Also should i cut out oatmeal since i'll be cutting out milk and theres no point eating oatmeal with water?