I have been researching "what" to eat for a while now and I feel that I am getting a pretty good grasp on what to eat and what to avoid...

I am having a hard time figuring out how to fit the right foods / supplements into my schedule. I train first thing in the morning (6:45am, 6 days a week; 4 with weights, 2 cardio) and this is not flexible due to family obligations (my wife trains when I get home from work and I take the kids). I will list my average/ideal daily diet plan below and will accept any and all critiques...I only ask that you go easy on me as I am very new to clean diets.

6:00am: Whey protein shake and serving of oatmeal

6:45am - 8:00am: TRAINING

8:10am: Post Workout Shake - 50 grams whey protein with skim milk and glutamine.

11:00am or 12:00pm: Lunch - 40grams protein with carbs (2 tuna sandwiches or pasta with chicken ofr example)

2:00pm or 3:00pm: Protein Shake - 50 grams whey protein with glutamine

6:00pm: Dinner - 40 grams of protein with carbs (steak and potatos or chicken and rice for example)

9:00pm: Shake - 40 grams of protein (low carbs) and some low fat cottage cheese.

I guess my real questions are around when and what exactly to aim for before and after my training. Any help is appreciated.