Lean muscle mass diet... critique

[richy_boy]

Hi, I'm 5'7", 140lbs. Pretty athletic build (mesomorph). Anyways, I want some good quality lean muscle gain. I go to the gym three times a week (but should do 4-5). Here's my diet

6.30am
Warm glass of Metamucil (pynissilym husks think that's how u spell it)
7am
Oats 1/2 cup
Water
Protien Powder (30g protien)
1 Banana

10am
Tuna (80gr in brine)
Mixed Vege Salad w/bean and flax oil

1pm
Chicken Breast grilled
Salad

4pm
Protien shake in no Fat Milk (50gr protien)
L-Carnatine
Glutamine
<<<work out>>>
PWO 6pm
Some meal consisting of
50gr protien
100gr carb
essential fat

before bed
Protien shake/no fat milk (on workout days)
Protien shake w/ water (on non-workout days)

I was thinking swapping the 4pm with the 6pm??