@OP what are your macros for the day? My hypothesis is that you’re not eating enough protein.
Personal experience:
Protein:
Fat:
Carb:
Erm…what?! 
These match my personal experience, though I sometimes do eat the entire carton of ice cream. While those carbs/fats may help my Watts, it’s also “helping” my kg.
I stand firm that PB is good stuff, I buy the stir kind that’s just ground roasted nuts, but yes, the choco chips carry an asterisk! They are ‘Dark’ choco chips, at least! lol
I worked briefly with a trainer who said that if it’s over an hour, eat a banana at least. He also was strongly anti powder in water too. I use it so sparingly I have jugs and packets in a closet. 
(I love mixing vanilla and chocolate together)
Thank you all for the comments, I want to reply to most, and give more insight hopefully I can arrive to some conclusions.
Eating too many meals
The reason why the meals were spread out was to avoid insuling spikes that would come with one big meal. These was the strategy given by my dietician.
I don’t particuarly like eating like these, but they are not “snacking”, they are planned in.
Drinking water enought water?
I think this is also mentioned in another comment. Perhaps it’s a good question, there are times I get very thirsty, and I always associeated these with sugar crashes, since I felt I would get thirsty arround the times I would become really hungry.
However for the most part I have noticed that drinking water does not solve the issue, but I will have in mind this when I track my diet again.
How many times do I workout
I’m on low volume masters, so 3.5h/week. I plan on increasing intensity as soon as I get diet figured out.
I do however live a somewhat active lifestyle, I take my bike to work and I walk quite a lot. I have an office job, but prob burn quite a lot of calories during the day. My watch estimates 2700 kcal per day when I’m not traning.
Eating too much
I don’t think I’m eating too much, for once whenever I start eating less I feel horible, and I start failing lots of workouts.
Also I don’t think because the calories for an example rest day are something like this:
| Fat | Carbs | Prot | Cals |
|---|---|---|---|
| 94.14 | 243.29 | 169.54 | 2552 |
And for a full 1.5 threshold workout day are like this:
| Fat | Carbs | Prot | Cals |
|---|---|---|---|
| 129.24 | 395.41 | 206.16 | 3661 |
Note: After writing this and making the calculations and I’m actuallly wondering if I’m not overfueling on the threshold days.
Also here it’s an example of a random of a wednesday that I felt quite hungry and they ate a bunch more compensante after a Vo2 Max workout on Tuessday:
So yeah, my point with this is, I’m not sure if this is too much, but it didn’t feel like it, and protein is definelty covered.
I have noticed that if I have things like a bowl of yogurt and granola, but I found that I can munch on complaintly plain bread and sleep fine.
I’m making my way through the comments slowly because I’m taking some notes. There’s a few comments that I have already read but haven’t replies yet, I will get there, and thank you.
I want to make changes this coming week and I will be tracking nutrition again.
I would eat your lunch and dinner as one meal. I am about your same size, a little bigger and try to hit 400g of carbs and 160g (±) protein on regular days, the rest is fat calories.
84kg, 190cm as reference.
Are you diabetic? If not, Why are/ were you and this dietitian worried about glucose spikes? Glucose spikes are normal and nothing to worry about unless you’re diabetic.
Here is some constructive criticism and I hope it is taken as such….
You came here and asked for advice. A lot of people chimed in and gave you their thoughts and advice, as well as suggestions to change / modify things.
Every single piece of advice and insight has been discarded by you…”I don’t think that is it”, “I am doing this because it was suggested by my dietician”, etc.
I get that you are frustrated, but if you just disregard suggestions and advice provided, I’m not certain what we can provide for you.
My addiction.
Ahh, I tried the chocolate peanut butter, and it’s evil crazy good stuff. 
Pain in the armpits = Lymph Node swollen? I’d be going to the doctor and getting bloods done.
I have done, twice, or 3 times over the last 2 years, specifically about this and dieabites and it was all good, it was also my thought.
It tends to appear when I feel like I’m really hunger so that’s why I wonder if I’m just dipping too low.
Part of the problem is that the hunger comes with other downsides, like, dificulty concentrating at work, tired legs, just feeling quite tired in general at points.
I have always been quite a slow eater so that’s no problem.
Eating again if I’m still hungry 20 30mins is what I was trying to do more, however I find that sometimes it feels like it gets me in a hungrier loop.
For the rest of the points:
Protein seems to be covered, in the post above I one of the day that I tracked + the written plan, and I ususaly get 160g protein easly which is close to 2g/kg/d.
Variety could be better as it’s in general, but I tend to at least have 10-15 different times of veggies and fruits in a week.
Water
On to eletroclites and water, definelty something I should track more. I notice when I get really hungry sometimes I also get quite thirsty, but I always thought it was part of recovering. Maybe something to pay more attention.
@dsirrom you also commented about water. See comment above, I will definetly keep a better eye on it.
Thank you for linking this thread. I do feel like I never struggled too much hitting daily protein goals, however I notice sometimes I do struggle with hitting fat (looking back).
Maybe this is something to focus on.
@kevistraining yeah, I also thought it could have been time to adjust from that time. In all honesty I think I overfueled during that time for sure. However I hoped that after more then a year it would habe been back to normal.
1.5g/kg/d protein I eat very easly, I like meat and if I have some meat or cheese in my sandwich + nuts + kwark is quite easy (see my other comment). Maybe for me is more on the fat side (mainly on the days I don’t eat beef).
Definetly something I want to test. I have been feeding less during workouts since they are never longer then 1.5h, and I wanted to avoid sugar.
Commented above, but right now I do Low Volume Masters, 1h Vo2Max, 1h Endurance, 1.5h Threshold. I cycle 20min each day other for commuting, and I walk a fair bit too. Besides that and office job.
They are usually quite bad on the days after the workout (I workout before dinner), and weirdly on rest weeks.
Yeah, I understand, I want to test that again, but they are never to long so I always thought I should be able to replenish before and after the workout just fine, and wanted to avoid sugars to not cause more hunger.
@KWcycling I like your comment because this is what was on my mind too. So this is what I’m going to try first.
Maybe is just because you are confirming my bias, but
I also don’t believe I need any supplements or even sugar for the 1h training sessions. I do love gummies however, but I have been trying to avoid those.
I think this is something that I want to try, however I’m afraid of reactive hypoglycimia that’s why the meals were smaller.
The rice indeed doesn’t have a lot of kcal, and the sandwhich are more arround 250-300kcal each (see breakdown on my other comment).
I don’t blame this on TR, I meant in way of I was stick thin and since on TR I do get a bit of a obssesive eating habit (or had). Some of it was muscle but mainly as you say fat, as I notice it’s all in the belly area.
For the rest of the comment I agree with you, however I wonder how to better do it because specially on rest weeks I feel like I get so hungry and it doesn’t match the energy expendature I have that week.
I really like this actually, because I have had a smilar feeling in my brain.
However, I usually don’t struggle getting protein targets.
I do struggle perhaps with fat, because I have that wanting to eat a carton.
And I also notice the missing pop in the workouts from time to time where legs just feel sluglish.
I think they were worried about glucose spikes because the theory was that was what was making me hungrier.
And at some point I did think I was dieabetic but I got it checked twice already, and it doesn’t seem that’s the case.
Fair point.
I’m just trying to have a dicussions, I don’t want to be right or wrong sorry If I came across that way.
I was just trying to explain the reasons behind the decisions, not really dismiss them.
The only that I don’t totally agree is the low in protein, everything else I can see where it’s coming from.
But as you can imagine some of the advice is conflciting so I just want to try some of the stuff first.
I feel you here. I have the same issue. If I go long enough without eating, I tend to be less hungry, but once I start eating, I can find that I end up eating all day long, especially after a big ride. This is actually why I made the comment way up above about eating 6 meals a day plus snacks. I think it helps me to cut some of the grazing if I eat less meals, but load up. I also have a horrible sweet tooth, so I can “accidentally” cram in a ton of calories in very little food, whereas a healthier alternative would be to eat something fibrous, drink some water, and fill the tank up on lower calorie foods.
I think this is the main thing I would like to understand actually.
Because I do feel like the times I don’t have these periods where I “ignore” hunger I feel better. So I think there’s can be sometimes moments where I should eat when I feel really hungry and sometimes moments where I can’t and that’s one of the thigns I wanted to understand.
