Diet Advice Please

[Here2Learn]

So at the moment I'm trying to put on some mass obviously trying to keep bodyfat levels down. A typical day is as follows;

6-7am
Protein shake

8-9am
Quaker oats with milk 50g
2 whole eggs 4 whites

12-1pm
Chicken breast
Cup of brown rice
Apple

3-4pm
Chicken breast
Cup of brown rice
Apple

(Post workout)
Protein shake
Banana

6-7pm
Red meat (lean burgers/mince)
Cup of brown pasta
Broccoli
4 egg whites

9-10pm
Sweet potato
Can of tuna
Mixed veg

Before bed:
Bowl of bran flakes
Casein shake

I'm 20 years old 5ft9 187lbs and about 12-15% body fat.

Any advice would be much appreciated! I'm more than willing to listen.

Thanks in advance.

[Bio-Active]

Can you list the macros for your meals and your height weight and bf?

[Here2Learn]

I'm not 100% on how to calculate macros I've just been judging roughly. One of the many reasons I decided to post in this section. Plenty of guys who know their stuff!

Height: 5ft9
Weight: 187 lbs
Bodyfat: 12-15%

[Schmicc]

Ay man IMO I would have ur protein shake second and start your day with actual food, I would also drop carbs after say 5pm and put them in early in the day if ur trying to stay lean. If ur eating at 9-10pm and then eating again before bed, how much sleep are you getting a night? Should be aiming for a good 8 hours.