[snagency]

AP + PF would help, as well as some dietary changes..
need more protein at breakfast.
more protein at lunch.
why a preWO shake of WMS? you'd be better served having wheybolic here, throw some oats & a little WMS in and take AP 15min prior..
lose the whole wheat pasta at supper as a daily fare, use sweet potato or oats instead.
why choco milk & 2 whole eggs for last feeding? try 1/2 cup ff cottage cheese, 1 TBS all-natural PB, and 1 scoop casein (or whey) protein instead.

your overall diet needs to be skewed to more protein intake.