Today I ate...

I did a fairly intense workout and my diet was: 2s (s=servings) Quaker oat square cereal 1s OJ 1 large banana 1 large, pan-fried chicken breast (about 2s) 2s brown rice 1s strawberries 1 large mixed-greens salad w/ dressing 1s carrots 1s dry-roasted peanuts 12-oz. Pepsi 2s baked potato chips 5s (~40 oz.) 1% milk A rough calorie estimate would be 2500-3000. I ate when I was hungry, and ate healthy for the most part. I am the same size as most others I see on this forum who are trying to put on muscle (6 foot, 168lbs). Does anyone see anything in my diet that will keep me from attaining my goals of building muscle while staying lean at the same time?

Cereal is a whole oat grain. That is not empty. Protein intake for today was approaching 2g/kg of body weight, which is the maximum recommended for any athlete, including elite Olympic athletes. If you guys are going to give advice like "MOAR PROTEINZ!" you should at least know what you're talking about.

OP edited with goals.

I guess I should have left the chips and soda out of my list. They are not a staple in my diet, but rather an impulse purchase at Target. I agree they are empty calories. Most cereal is a form of processed corn. I specified Quaker Oats Squares, which is whole grains and contains 5g fiber and 6g protein per 1 cup serving, in addition to being fortified with vitamins and minerals (a good thing). I would not call those empty calories. I'm already in pretty good shape, especially considering a recent 6-week hiatus from exercise due to a broken patella. I just wanted to gauge other opinions on the issue of macronutrient intake, my goal is essentially 40-40-20. I also know quite a bit about nutrition from a class in college. Too much lactose doesn't really make sense as it is a readily available source of animal protein (although the amount of sugar does add up). Vegetables are generally all carbs and don't contain notable amounts of protein. The milk and chicken I ate contain equal 100g of protein alone. Add in the other stuff and I consumed roughly 130g to my 75kg of body weight. I don't know how much protein you guys consume (I'm guessing too much), but any more protein and it would simply put needless stress on my kidneys due to the excess nitrogen. This is why protein supplements are generally a waste of money because it is not difficult to get sufficient protein. Also, the body needs protein immediately post workout in order to start repairing muscle. Fruit contains no protein. I don't know what the "fitness model" is talking about and he seems to be giving advice based on what has worked for him, not on how the body actually works. My knowledge comes from a PhD in nutritional science and I view this as a more credible source than most people giving the "MOAR PROTEINZ" advice here. Maybe this is the wrong place for my questions and I should just track my diet online.

I had more after I posted last night. Making it almost a half gallon for the day, which is not usual.

I have heard that in order to make muscle gains you should drink an additional half gallon of milk to what you normally drink, so I don't think it's a big deal.