Thread: Solid Diet for my schedule

I've been going to the gym before and after work.. 45 minutes of light cardio/stretching/core in the morning just to wake me up and give my heart some activity, and lifting in the evening. I'm looking to gain lots of muscle without gaining much fat, and I dont really want to cut out my cardio because it makes me feel good to do that before work. I have a bodytype that gains/loses weight quickly, and is very responsive to weight lifting. I think if I get my diet in order I can make some great gains. FYI I'm 5'11" and 207 lbs right now.

Right now I wake up and do cardio on an empty stomach. Here is my daily schedule:
6:00-7:00AM - Cardio/stretch/core
7:15 - Whey Protein Shake
7:45 - Breakfast: 3 egg whites + 1 full egg, toast w/ peanut butter
12:00 - Lunch: chicken breast, 3 hard boiled eggs, brown rice with small serving of veggies
3:00 - Protein Shake at work
6:00 - Healthy dinner with family: 1 serving of meat (beef, chicken, fish), veggies and sometimes a starch like potatoes
8:00-9:00 - Lift weights
9:30 - Whey Protein Shake
9:45 - Sleep

I haven't been on this schedule long enough (2 weeks) yet to tell if I'm making significant gains, but would like some advice.

Should I be eating something with protein or taking a shake as soon as I get up before cardio?
Thanks for any advice..

bump - anyone able to help please?