Current diet and routine looking for tips of highly experienced members

This is my current diet:
 
Two scoops of myproteins total protein, with either 75g oats or two bananas. I have this meal three times a day.
 
Chicken stir fry: 150g chicken breast, 75g brown rice, tablespoon extra virgin olive oil, handful diced onion, handful mixed peppers, handful of garden peas. Plus condiments which contain virtually no calories. I also have this meal three times a day.
 
weigh 210 about 22% bodyfat. Looking to maintain as much muscle as possible whilst getting fit for joining the army in july. 
 
Train 4 days a week quite low volume just heavy ass quality sets, about 8-10 sets large body parts, 4-5 small. Do a 3 mile run on my 3 off days and sometimes chuck in 5 mins at 10mph on the treadmill at the end of a workout.

What times are your meals and what time do you train?  Work, wake, sleep?

Wake about 8am and eat straight away. Then about every three hours after that. Train about 12pm. Work lates i.e. 4pm-midnight. Sometimes have to go up to five hours between meals when at work but outside of work every 2-3.

It's ok - vary choices a bit and increase veg intake.