Ransomed-
Nice and clean diet - I like to see that. Some BB/lifters think they can eat garbage when they bulk, just because they aren’t watching their BF.
I would like to add to a previous comment - unless you have some specific problems/needs (diabetic, slow metabolism like me) I would also recommend a large low-fat, protein + carb meal, but at an hour post-w/o (600-700 cals +). The carbs should be mostly higher GI, but healthy like fruit and even the occasional bagel.
I have also seen some research that a large influx of protein post-w/o does wonders for starting anabolic responses (protein synthesis, HGH, T-levels). Depending on LBM, weight, and GI efficiency, you could easily take in 60, 70, 80 or so grams and you would be fine. Eating this much protein after the hour or two post-w/o probably would result in GI upset.
I am finding particular success with 60-70 grams of protein from ground round or sirloin, but this is not a low-fat meat (but, I think beef is especially good for bulking cycles). So, I get high-GI carbs from my post-w/o whey + dextrose, and only eat veggies with the beef. Then, later in the evening I hit some low-GI carbs like popcorn.
Also, I am finding that pre-w/o fuel is actually MORE important than post w/o, especially from the anti-catabolic camp. So, I would either make a liquid breakfast and then workout imediately, or eat a regular breakfast early, then hit the weights 2-3 hours later (in your case), but still consume a pre-w/o shake. I find the same ingredients as the post w/o (whey + dex) are great. I drink it immediately prior to warming up. As long as your w/o is over in 45 minutes, you really don’t need one during the bout - just hit the whey + dex afterwards.
Just some more ideas for you to ponder… But, I think just upping your low-fat, high-GI carbs within an hour or your w/o alone will be a big help.