Well, I designed your diet above because for some reason I thought protein shakes were not accessible for you. Now that I know that you DO have access to protein shakes, please do the following (if able):

Take whey protein (as your fast digesting protein) immediately after your workouts, and every day first thing in the morning when you wake. Take casein protein (as your slow digesting protein) when you go to bed every night. Simple as that!