Diet Help Needed

I am trying to gain lean muslce mass and loose fat (I know, who isn't) here is what i am doing on the diet side:

8:00 Wheates Fat Free Milk (Going to a Protien Cereal Soon)
10:00 Met-Rx Shake 8oz Cranberry / Half Banana
12:00 Usually a Sub / Pocket (grilled chicked, steak etc)
4:00 Met-Rx Shake 8oz Cranberry / Half Banana

Now here is where i get really screwed up, i workout directly after i leave the office @ 5:00, so i workout until 6-7 (matters what i am doing) then go and have dinner usually alot of meats.

Now i am lifting heavy and want to put on lean mass, should i be immediatly after my workout drink some straight protien (50 grams) and then a couple hours later eating dinner (Is it ok to eat Dinner @ 8-9 pm)

Also i will be throwing in a Half hour of cardio after my workouts, should that affect my diet @ all (ie Have the protien after lifting, then go do the dreaded stairmaster) Or just wait till i am totally threw.

Any help you can provide to steer me in the right direction would be great, my time is really limited during the day, so trying to have 8 eggs in the AM is almost undouble, just an FYI.

increase your protein intake 1.5 grm per pound lbm eat 5-6 times ed do cardio in the am on a empty stomach, yes drink a shake after your workout get some eca or nyc get rid of the juice to much sugar bro get 1.5-2 gal of water ed

Any Suggestions on what type of protien and what to mix them with as an alternative?

And i can't do cardio in the morning, by the time i get threw will teh office and workout and then after office shit, i barley sleep enough as is. Only after my workout will i be able to do the cardio. Wrkout M-T-T-F Will throw cardio in Sat Morning. SO 5 days.

Actually, What would be the perfect diet? What should I be eating?

SHould i be doing straight Protien Shakes. Not meal replacement shakes?

And when i do go for real food, what should they be? I have been messing around with the diet latley and the more i cut out, the weaker i feel in the gym :-(.

So i have come to the point were i am just totally confused. It sucks.....

Thanks BTW, Help really is appreciated......

eat egg whites get shakes not mrp do your cardio before your workouts try chicken breast,brow rice,lean steak ,oats, get some ala take 1.5 grms ed