I am prob not the one who is most qualified to comment on this. But it looks like you have everything in order. Depending on how far you want to push it, you could up the cals, but i would only do this if your gains start to diminish.
I would only adjust cals downward if you feel like your starting to pick up some extra fat.
Quote:
Meal 4 (p/c) (preworkout) 5:00 pm
10 oz. lean steak w/ nat. spices
1/3 cup of long grain brown rice
p/c/f = 63/45/15
WORKOUT!!!
Meal 5 (p/c) (postworkout) 7:30 pm
Protein smootie ingred. include...
1/2 cup non-fat milk, 1/2 cup stawberries, 1/4 cup
ras and blueberries, 2 small scoops of ff frozen yogurt,
2 scoops of whey (taste amazing)
p/c/f = 53/45/6
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this is an interesting set up. Personally I like a shake before and after workout, you may not. I would however hesitate to ever mix whey protien with milk. Milk, especially lowfat, is filled with sugar. normally post workout sugar isnt a real problem, but the lactose will cause an insulin spike which may shuttle that sugar somewhere you dont want.