Lukey come on man, i've just read through this thread and it looks to me that you are far too hung up on the science and rumours and gym talk.

Your diet looks average, imo. Along with my whey, 3 or 4 x 70g a day, i'll eat 7 whole eggs, 2 tins of tuna, 500g of chicken breasts, 70g cottage cheese. Carb wise i'll have 100g oats, 150g cous cous and 3 sweet potatoes. with one post work out serving of maltodextrin.

Whey is simply a supplement, to get big you need to eat big, no science about it, ive got the same mates as you that say "yeah im eating well, had a steak for dinner last night and im having a baked potato and tuna tonight!"

For me putting on size is not an issue, it's cutting where i struggle! I only need to sniff a lettuce leaf and im getting fat. Cutting whilst trying to conserve/build muscle mass is the hardest bit of 'bodybuilding' or any form of weight training, IMO.

I've digressed a bit but the point is. Don't listen to every bit of science you hear about diet/training. Eating big and lifting big is the secret.