RE: help with diet please
I gained strength, and lost fat simultaneously following a 5x3-5 style compound training schedule (ectomorph). Its easier than people think. Your diet isn't bad, but you should have more variety with your fruit and veg and include some healthy fats. As above whey in water is ideal first thing, but lifestyle can put restrictions on this. Only you can tell if this will be effective by trial and error. many diets may look good on paper, its results which matter. Try and tweak IMO.