I practically eat no junk food or any sort of fried food for that matter.
7:00 - 1 scoop of protein shake with milk
10:00 - light yogurt and an apple
13:00 - Chicken/Tuna (150g) with rice
16:00 - Banana before I leave work and head to the gym
18:00 - 2 scoops of protein shake with milk
20:00 - 350/400g meat or chicken, some boiled potatoes and salad
I didn't gain much weight, but I noticed I lost a lot of fat from below the abs area.
Great !
Take note of this people, this is how you do it, excellent food schedule.
However, i dont agree on what has been said about fat intake here.
During the day, the body doesnt burn fat. it will immediatly store it. Sugar is used to fuel the metabolism, and excess sugar will be stored first as glycogene, and if there is to much excess it will be transformed into fat and stored as such
During the night, your body doesnt burn sugar. On average 40 grams of fat is used during the night to fuel to body's slower metabolism.
ANY AMOUNT of sugar you eat closer then 2 houres before sleeping, will NOT be used into the metabolism and will be
converted into far 100%
an exception to this rule is "afterburning". after a workout the body continues to burn suger at increased rate for repairs. for this reason you can eat a reasonably amount of suger after training, but you need to make sure it will be burned before going to sleep or else it will be stored as fat.
Saturated far, is converted for 30% into cholesteron during the night. HD cholesterol comes back from the blood into the liver and will be converted into TESTOSTERONE. LD cholesterol goes from the liver to the blood, wich is bad and means you are eating to much fat.
Fats are good. You need ~60-70grams of fat per day. 30% must be saturated.
What do we learn from this ??
From the moment you wake up, untill about 2-4 houres before sleeping, eat carbs, but eat SLOW carbs.
Read what glycemic index is.
Basically you want to eat polysaccharides such as starch, glyconene(meat) or oats. the body slowly catalyses this into first dissacharides (mostly maltose) and next glucose.
IF you eat many "fast sugars" (mainly dissacharide and monosaccharide) you will have to much. Your insuline will peak and drop, causing much of this to be converted straight into fat.
IF you eat mant "slow sugars" (polysaccharides) you will be releasing glucose at a good rate, not causing peaks in insuline, giving you energy troughout the day.
From about 2-4 houres before sleeping, consume those 60-70grams of fat
Best taken from nuts. The listed nuts by other posters are GREAT. i personally prefer a mexican mix cause i hate nuts, but any nut will do really.
for the weightlifters, an excellent alternative is "french cheese" or "kwark". It looks like yoghurt, but its basically protein and far, no sugar. add some protein powder into this as an excellent snack before sleeping. It will also make sure your nitrogen retention during the night is great, so you dont go catabolic for to long.
So Klin, if you are eating nuts, eat them before sleeping, NOT before training cause u'll store them as fat wich you dont want.
REMINDER
DO NOT USE SOLID OR LIQUID FAT. they contain TRANSFATS. basically means you get transisomers instead of cis isomers. this is not good cause the body can only succesfully convert this cis isomer. TRANS ISOMERS are known to have a potential increased chance of CANCER because the body cannot break down trans fats well enough.
USE OLIVE OIL, FIRST CRUSHING (in dutch "eerste persing"), because of the good fat ratio's and contain absolutely NO TRANSFATS.
BUT make sure when you bake in olive oil, you dont let the oil become to warm. When its to warm, a chemical reaction takes place that degenerates the longer fats into shorter ones, and transfats can be created in the process
) before but results are noticeable (abs, shoulders, chest) 
Keep up the good work and enjoy first 5-6 months, it's when results are at their peak probably. As for your diet, I think you should add more calories. You have many meals but not add more carbs there. If you want to add weight then eat sunflower seeds (I think that's right word). You should be able to gain 5kg while having 4-pack still visible. You should not focus on abs at this point IMO, rather focus on strength and getting stronger. In the meantime you'll get a stronger core and eventually better shaped abs.
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. What else do you suggest instead of these? 
