Lets start with some basics. its apparant that your not getting in enough protein. aim for 1-1.5g protein/lb of bodyweight (the upper end would be better). You need to be eating a quality protein source every 2.5 - 3 hrs to keep your metabolism going. If your cutting, then keep carbs strictly to the first 3 meals of the day, then switching to only fiberous veggies as a source of carbs. your better carb sources include brown rice, old fashioned oats, sweet potatoes/yams, legumes/beans, bran, squash and fiberous veggies of course. Limit all processed breads and such, even whole wheat products.
If your cutting, then aim for 12x your bodyweight in calories to begin with.
when are you doing cardio? how much? how long?
NEVER have carbs alone, as I see you were doing after cardio. the ideal time for the gatorade(dextrose) would be with your whey protein shake post workout (weights). Aside from that, sugar is a huge 'no no' in your diet.
I might also mention you need fats, healthy ones, EFA's.. olive oil, hemp oil, flax seed oil, natural peanut butter, nuts/seeds in moderations, fatty fish. Its the wrong kind of saturated fats that you need to worry about.