| Im no expert but the meal at 8pm when you eat ceral or oats might be a bad move, you want to stay away from high carbs at that time of the day and some cerals have high sugars aswell as the milk has sugars, try stay away from high carbs and sugars after 4 or 5pm imo.
So maybe swap a meal round have the ceral and oats earlier in the day for energy working and training etc then keep protein higher in evening to repair your muscles.
HTH James |