Arson

I am trying to build mass and am currently eating the below diet. I am 33, 6 ft, weigh 77 kg (170lb), not sure what my body fat is, my metabolism is quite fast although having hit the 30 yr + mark i have noticed it having slowed a bit, used to be able to eat like a horse and not put on weight, now showing a little excess around my waist.

7am

2 slices Tesco finest multigrain or oatmeal batch bread (toasted)
1 bowl of fruit and fibre (semi skimmed milk)
1 milk/egg weight gain protein shake (300ml semi skimmed milk)
2 1000mg flax seed oil caps
1 tbsp dextrose
1 multi vitamin
1 1000mg cod liver oil
1 zinc

10am

2 sandwiches (Tesco finest multigrain or oatmeal batch bread), chicken or turkey filling, low fat mayo
1 banana

Midday

150gms rice with 1 tin tuna, mixed with salad cream (or dressing type)
1 fruit

2pm

2 sandwiches (Tesco finest multigrain or oatmeal batch bread), chicken or turkey filling, low fat mayo
1 fruit

4pm (pre workout)

1 milk/egg weight gain protein shake (300ml semi skimmed milk)
1 tbsp dextrose
l-glutamine

7pm (Post workout)

1 whey protein shake (300ml semi skimmed milk)
1 tbsp dextrose
creatine

9pm

1 lge chicken breast
1 jacket potato
half plate veg

OR

chicken or tuna pasta or rice
veg

11pm

1 whey protein shake (300ml semi skimmed milk)
2 1000mg flax seed oil caps

That equates to about 220 gms protein, 400 gms carbs, 50 gms fat and 3000cals.

I sometimes have a bowl of porridge for breakfast instead of the toast and cereal.
I also drink around 1 - 2 litres of water throughout the day.
I am doing 4 days with weights do 3 x 30 min sessions of cardio per week. I have noticed some weight gain since starting this diet but seems to be mostly around the waist again??
I must admit i do have a tendancy to slack out occasionally on the cardio, i might miss 1, maybe 2 sessions a week sometimes. I know i shouldnt but i find it soooo boring!! Maybe its about time i bought myself an mp3 player to help me through it?!!

Any advice would be gratefully appreciated

Thanks