[Efourdee]

Read the FAQ!

But seriously, we are going to need more specific goals to give you better critique.

I think your reps are too high and sets are too low. Youd be better served splitting your 2x12's into 3 sets of 8 or 4 sets of 6 (while using heavier weight obviously).

The diet needs alot of work as well. Your pre and post workout are bad, and the late night meal is bad as well.

You should have protein with every meal. Especially pre and post workout. Not to mention before bed and right when you get up.