I asume you mean 7:30pm and not am.

In the morning, you can eat 4 waffles, and some skim milk. If you have a large apetite, you can have a bowl of cereal also. But the waffles and milk will give you over 400 calories in the morning. I put a slice of cheese between my waffles for some extra calories, but cheese isn't the best thing in the world for your system.

Take your multi-vitamin and vitamin C right after breakfast. Be very careful with the vitamin C. You are supposed to work your way up to the normal dosage and then work your way down to nothing when you come off of it. Vitamin C is a very good anti-oxident and cleans your system out very well, but it can damage your liver. I forgot the name of the micro-system in the liver (the SOMETHING loop). The chemicals that your liver uses to pull the garbage out of your system, clash with the vitamin C and can cause cloging of the loop and in extreem cases, partial liver paralysis. I personally don't suppliment Vitamin C unless I'm sick.

Between breakfast and lunch, you can either eat a small meal such as chicken or pasta with sauce (that should give you another 400 calories), or you can drink your whey protein shake, which will give you another couple hundred calories. But DO NOT drink the whey protein with a meal, only drink it between meals. The protein and aminos in most protein shakes is enough to cause a sugnificant insulin spike and whatever you eat with it will almost automatically start to be stored in your body as fat. You should also take the glutamine between meals (it doesn't really matter between which ones, but probably better after dinner).

Lunch time, eat chicken breast, or turkey sandwich with letuce. That should give you another 300 calories or so.

At around 4pm, you should eat a snack, such as yogert and strawberries and that should give you another 100 calories.

Between 6:30 and 7pm you should eat some oatmeal.

Just before you workout, eat a protein bar, so your body has protein in it to help your muscles recover while you're working out.

Workout, and drink plenty of water while you're working out (I prefer Gatorade).

Right after you work out, take your creatine.

Eat something else high in protein about an hour after you workout, such as chicken, tuna, steak. That would be your dinner.

2-3 hours after that, drink another protein shake or eat another protein bar. You need the most protein in the few hours following a workout, which will aid in muscle recovery, but remember that your body can only absorb less than 30grams of protein at one time, so drinking a suppliment with 60 grams of protein per serving is really a waste.

Just before bed, eat one or two bananas. Doctors don't really understand why, but eating bananas at night tend to cause weight gain.

Throu the entire day, make sure you drink plenty of water. Avoid sodas.

The outline will only give you about 2000 to 2500 calories. Since you want to minamize body fat, I suggest slowly increasing the amount that you eat per meal. You want to eat enough to be able to put on weight, but after a certain point, you will see your most sensative body part start to get pudgy. For most men, that body part is the stomach. Don't worry so much about calories, and doing the math, but just focus on how much you can eat per day without getting fat.

Also, mix the foods up. Just because I say to eat 4 waffles for breakfast doesn't mean you have to actually eat 4 waffles for breakfast every morning for the rest of your life. Being that strick with your diet tends to turn most people off. You can eat a few eggs one day, some french toast another day, etc. But it should be about equal to 4 waffles. If you have a good apetite, and your body can handle more food without getting fat, then move up to 6 waffles for breakfast (or the equivalent).

I hope that answers all of your questions.
Good luck.