YES it is rubbish lol.
You've just finished training... your body neeeeds the nutrients.. you've got to feed it.
That evening cut-off time can be alright for sedentary people that do nothing at all all evening. This is unlike you though from what I see as you both train in the evening and are not sedentary all day.
After a nice weights session, your metabolism has just gone up quite a few notches and will stay elevated for a while. You've just depleted your glycogen stores and have put your body into a catabolic state.. You need to put your body into a positive nitrogen balance (where protein synthesis outweighs protein breakdown)... and replenish those depleted glycogen stores for better recovery.
So basically.. your body isn't all that 'calm' while you're in bed snoring (and probably drooling
A general guideline for your ppwo meal after a protein shake pwo would be to have a solid meal that includes a source of protein and carbs. This should be had within the hour that follows the pwo shake.
If you're interested.. you can learn a lot of basic info by reading different articles and studies.. you can start of with Berardi as he is easy to read: http://www.johnberardi.com/articles/nutrition/index.htm
Keep an open mind and read from other authors before totally trusting one theory.
Now because you're going to bed soon after the ppwo.. you can have another small slow digesting meal soon afterwards or you can have more of a "pre-bed" type meal as the ppwo. These meals don't have to be enourmous, so don't worry if you're having like 3 or 4 feedings in the space of two or three hours lol.
What time do you go to bed at?
Do you do the cardio at the same time as the weights on non-weights days? And when they fall on weights days.. what time do you do the cardio and what time do you do the weights? Or just tell me which comes first and if they are done one after the other lol..
What kind of cardio are you doing and for how long? Would you be ok with doing it in the morning?
How many calories were you consuming on a regular basis before the diet you posted above? And how much of a drop (in calories) did you create when you switched to the diet above?