OK, first the diet:
Not awful, but try and eat more frequently than three times a day, if you can. Even a protein bar in between meals would be helpful. I'm not so concerned about the snacks because you are pretty thin. Most importantly, you are 145 lbs and you want to add muscle, so you need to do two things:
(1) Consume 145g of protein per day.
(2) Consume slightly more calories than you burn each day--you can only add muscle if you consume more than you take in. But don't over do it, or you'll add too much body fat.
As for the workout:
I am confused. You do all that in one day? If so, STOP! Don't workout for more than one hour. If you do, your testosterone level will decrease and you'll end up doing more harm than good. Pick some good compound exercises. Bench press, pullups, and squats are a great start. And concentrate on them. You could (1) do all three every other day for a full-body workout, or (2) do several presses one day, then several pulls a day later, then legs a day after that. I do one body part each day of the week, but as a beginner I'd start with one of the first two suggestions.
I've been lifting for nine years and I've seen great progress after the first several years of futility. Trust me, I've made all the mistakes you are about to make. DON'T. Check out my website,
Workout Review and I'll give you some great advice.
