@eisenmeteor
try plain greek yogurt or eat some cottage cheese before bed.

depending on your location, you're gonna have to checkout more gourmet supermarkets. i suggest cold storage at bangsar village 1 iirc. i can't imagine mixing a scoop of whey into yogurt is gonna be easy to mix unless you blend it.

what's your current body weight and body fat? what's your routine like?

looking at your diet plan, it doesn't seem like you're getting enough calories in. also, there seems to be a lot of carbs thrown in so i'd suggest cutting them out and replacing them with fats if you think/know that you are sensitive to carbs.

honestly, at that height and weight i think you should keep eating like a normal person while hitting the gym with heavy loads.

if you do want to cut and you've calculated the calories you require per day as above, you need to make a concious effort to stick to that. if you go too far below your daily caloric intake, you might just go catabolic or stay where you are because the body does not see the need to use up the fat stores.

cut the carbs as your main energy source replacing it with fats. fats from almonds, natural peanut butter, olive oil, and so on. you can have your carbs around workout time to spike your insulin for nutrient transport. some people work better with more carbs and some don't.

if you're lactose intolerant, it's going to be a fun fun day... if anything, i'd go with 1 gallon of chocolate milk if you're looking to bulk up.

you should eat at both those times.

shameless plug.

i'd have thrown in 2 tandori chicken breast insteadof that fried chicken and 4 eggs.

how many people gave you funny looks while scarfing down your food?