Hey, there, Pancho!
The answer to your questions lie within JB’s articles, “Solving the PostWorkout Puzzle,” I & II. He explains what’s going on PWO and what you need to do to enhance/maximize muscle growth and recovery.
Even for bulking, I’m not a big fan of milk PWO. For one thing, it stays in your stomach too long. PWO you want QUICK digesting proteins (no Low-Carb Grow! with slow-release casein, either).
Finally, just a few general recommendations for your bulking cycle:
Protein every meal (of course)
Green veggie carbs and/or fruit every meal. A possible exception being the meal or two PWO when you’re trying to jack up your carb intake. The higher your fiber intake, the less carbs you’ll be able to eat in a given setting.
Make sure you’re getting enough fat (.4g - .5g x TBW). Your last meal before bed and a middle-of-the-night shake would be the perfect times to add extra fat. Never right before or after you work out.
The majority of your carbs for the day should be taken in PWO in the form of starchy carbs (oatmeal, brown rice, sweet poatotes/yams, pasta). I’d even say as high as 50-60% of your carbs for the day. Remember, it’s all about good choices and TIMING. Take in the food your body requires at the time your body needs it most.
So repeating (some people call it a “recap” (grin)), any diet (bulking or cutting) is built in layers. Think first, always, about getting quality protein in sufficient quantity. From there, add in a wide variety of green veggies (frozen or fresh) and/or fruit. Next add in enough starchy carbs to meet your carb requirements. White rice has virtually no fiber and will leave you hungrier faster than just about any other starchy carb I can think of. Finally, make sure you’re getting in your monos/saturated/omgega 3s & 6s in roughly equal amounts before bed and during the night.
In closing you asked if it’s a good plan. As with anything – and as JB specifically recommends – see what kind of results you get for your efforts after following your plan to a “T” for two weeks. If you’re getting the results you want, continue to follow your plan. If you’re not getting the results you want, make minor adjustments and re-evaluate in two weeks.
Does that help? (grin)