i´ve not calculatet your nutrients exactly, but at first glance, it seems to me that your diet still does not contain enough calories. 3775 is maybe a little to much. i´d suggest you to eat about 3100-3200 calories a day at 72 kg bodyweight.
try to eat: 85-90g of fat
230-240g of protein
350-360g of cabs
your post-workout-shake sould contain as less fat as possible, preferably none, alongsides withe whey-protein and a fast carb, like dextrose or sugar