....^^^what are you talking about dude, do you know what "protein powder" is? It's dried up milk for all intents and purposes, it's not like it's some synthesized crap made in a basement.
First off "post workout" is COMPLETELY overblown, do some research on the subject and you'll find protein synthesized is the exact same when complete proteins, aka whey, are taken either before or after the workout, but when free form amino acids are taken, protein synthesis is raised HIGHER when they're taken before the workout as opposed to after. So don't by the hype that Muscletech or whatever BS company wants you to think "slammin a protein shake" after the workout is cool.
I understand you're trying to say a diet is around the clock, it's not just drinking protein shakes, but to advise someone to eat the same diet as you is just misleading and wrong. My metabolism is fast enough that I need to eat around 6300 calories a day to slowly gain weight. You would probably be a fatass eating that much, and if I ate what you ate I'd probably be skin and bones.
To the OP, do a bit of research, find a few different calculators to get a GUESS at how much you should be eating to reach your goal of losing, maintaining, or gaining, and go from there. You're not going to OD on vits and mins, worry more about macros.