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Hi Si77,
The food choices and supps all look fine. If you are looking to gain mass, then you need to eat a bit more for starters. It's not the only thing that willl help you add mass, but you need to be in calorie surplus to gain mass, not deficit, otherwise you'll lose weight. Quite possibly lean mass, which is no good.

Body for Life can be what you want it to be, but the forum presented n the book is more a cutting up/fat loss program than a mass building program.

I would add some more carbs to you post workout meal. Something like a banana. It is a higher GI carb and will inspire the insulin response you need to put back all the nutrition your muscles need.

You can also beef up your mid meals a little too. Even if it means having 4 pancakes.

Most people cut carbs at meal 6, mainly to cut calories, but you might find you need a good portion of both carbs and protein at each meal. Try to mix it up a bit too, rice is a good choice, but use potato and sweet potato too. If you don't add some variety it will become hard to stick to.

If you like eggs I would recommend them at meal 2 sometimes. about 6-8 eggs, using 2 yolks only. You can have fruit too as your carb portion rather than rice and potatoes.

Andrew

When you eat good food and also eat 6 times a day many people think they are eating too much, when in fact they are probably eating the right amount.

When I first started this method of eating years ago, I ended up taking in less calories even though I was eating more in quantity than before. Mainly because my food choices previously were calorie dense not nutrient dense. Once you learn to eat different foods, better foods, you feel like you are eating too much.

Likewise for someone who needs to eat more still because they want to gain mass, it can seem impossible to actually feed yourself that much good food.

Andrew