Just one simple comment on the diet, well more spcifically on your PWO. Immediately after your workout is the ideal time for simple carbs. You might want to consider ditching the bread for something even simpler like....dextrose
I believe most research shows rations of 2:1 or higher carbs:protein in PWO drinks.
For more info check out the "adam's diet" in the nutrition section or do a search for PWO on the main training section.
Og.