Is my diet ok ?

Like most others i'm looking at putting on 4-5lb's of lean muscle. I would be happy for a LB a month but i'm struggling to put on any weight at all.
Typical diet is:
6 am Oats + Whey
9 am Tin of Tuna with Light Mayo,  a piece of whole meal bread
12pm Chicken breast/white fish with Rice
3pm Protein bar, Banana
5pm Train - Protein shake
7pm Chicken dinner[potatoes, veg, etc]
10pm - Cottage cheese or high cal shake     
 
Stats
5'7
13st 2lb
40yrs old
Train 4 times per week
Any help advice appreciated.

Food choices look solid - presume you have an idea of portion sizes and cals etc

In all honesty, portion sizes are all 'gestimates'
I'm no chef either so I have no scales. I just have medium portion sizes so as not to overfil otherwise I struggle to eat at next meal time.
 

My cal intake is about 3000 p/d.
Since early Jan I have cut out alot of junk food aswell.
 
Ant thoughts.

What do the macros work out to be? Don't think there's enough.
3,000 calories. Doubt that's enough at your current bodyweight.

hi mate dont think thats 3000cals to be honest need more food at breakfast add 1 item of fruit and sum fats nuts or flaxseed  if your going to eat bread make that a sandwich at 9am get sum toms and cucumber and lettice in there 12pm add sum veg with that broc or asparagus toms sum  nice greens and a bio yorgurt and sum fats the 5pm shake if thats post work out defo get sum fast carbs there make sure your 7pm meals a good size and again sum fats with the cottage

Today I was 13st 7 which is alot of increase bearing in mind I have always struggled to put any weight on at all.
I last weighed myself at the end of Jan and I was just over 13st.
I do seem to have added a touch of fat around my waist which has suprised me as the diet has been Protein and Carbs and I have been training hard.
Do I need to do any cardio as it's something I have not done for a long time as I have never needed to.