FOR EVERYONE on these posts, swanso and Boss man have excellent training AND nutrition ideas. As my two cents, I want to stress swanso's idea that you needn't much dairy at all. Dairy's vice is as bad as its virtue, and I believe you stick with a list of foods thats is virtue-heavy.
In other words, re milk w your cereal...try cassie's idea instead with your cereal---water and low-carb whey protein mix, NOT milk. and if you HAVE to have milk, make sure you account for the carb(sugar) content of carbs in the milk with your meal! Extra simple carbs past your body's tolerance in one of swanso's "feedings" will help you to store the carbs as fat.
I do NOT condone pork as an efficient protein and instead label it as a protein which is vice-heavy. Most complete proteins, especially meat and chicken, are highly acidic. if we don't chose a lot of the veggies (preferably raw like swanso and Boss Man recommend) and neutral-alkaline-heavy foods to accompany between 60-80% of our intake, these diet plans/workouts will not be operating at 100% efficiency. This is why I throw out dairy and pork.
One other note---at night time, provided your diet is in the 60-80% alkaline range, a really tough muscle building workout goes GREAT with proteins that break down slower, and lean red meat and your shakes such as cassein will do just that, so implement this as well.
Love the posts and the enthusiasm on here.