More Diet Help Pls

[Braven]

I appologise for starting another thread bout my diet but im wanting to make a few changes as im finding it difficult to stick to at the moment (having a bad week, lol) and want to make sure that i have everything i need.

My Goals are to put on mass and have calculated (roughly) that i need bout 4500kcals a day, as im 200 lbs (lost 10lbs this week ) B.F 12% and am aiming for 220+ naturally and am wanting to bulk until may them start a cut for my 2 weeks of summer at the end of july (I hate england )

My Diet Idea

work day (if im on an early):

Wake Up 7:00:
Breakfast - 6 eggs, Oats in milk, glass of cranberry, 1g Cod liver oil, 1g vit C, 1g glucosamine

Go to work 8:00

9:30 - homemade MRP- 30g whey, 30g milk protien concentrate, 60g dextrose(in 500mls water), 50g cheese, apple

12:00 - 200g chicken, rice, salsa, tortilla (consumed first 1.5ltrs bottle water by this time)

15:30 - Finish work

16.00 - 200g tuna, 100g rice, banana

17:30 - 18:30 Train (1ltr water)

18:30 - PWO shake 60g dextrose, 50g whey
10g creatine in juice (500mls), orange

19:00 - 200g chicken, rice salsa (500mls water), 1g CLO, 1g vit c

21:00 - 200g steak, potato, sweet potato, broccoli (500mls water)

23:00 - Calcium Casienate in water(250mls), peanut butter on wholemeal bread

23:00- sleep

Sorry cant work out what percentages of protien, carbs etc that is but i will try. I am gonna buy some flax seed to add to my diet too. Any help would be greatly appreciated.
Then im gonna stick my diet to my fridge and prepare my food the night before (for work).