cut the milk out of your shake at night - make sure its calcium casinate as well... looks tastes yuk but its better for you mate. we really do need your stats... otherwise - im assuming from your protein intake your about 77lbs in weight you should be aiming for 2g per lb of bodyweight

consume most of your carbs in the morning and then some after your workout... other than that - cyle your carbs days - 3 days low carb and then 1 day high carb - you dont want to go into ketosis.