FOOD is the most anabolic substance there is... even AAS can't work without it in place. Here's my suggestion (for mass):
3-4 eggs with your sausage and beans in the morning. Lots of water, maybe some creatine.
Protein powder in your porridge, maybe add 500ml milk if not already. Chopped nuts on it.
1300hrs meal as is, but get water in too.
1430 or so have a sandwich with chicken, real butter and maybe 500mls milk or a shake
1630 hrs have your shake with some fruit and maybe even another sandwich or some cold cuts of meat (I buy the offcuts from supermarket deli counters for pennies quite often)
Training fall here? If so, lucozade sport and creatine during session... drink half at start, add water, as you get to half, add water again etc... constantly diluting as session progresses. Get a shake in after training with some fruit.
Eat with family – whatever is on the table – this is 'time off' bodybuilding.
Pre bed, Skyr/Granola as suggested.
If you don't grow on that, I'd be shocked!
EDIT: as for the gear suggested – do it 6-8 months down the line, but watch Malay Tiger, it's generally under-dosed and can be hit and miss as to whether it's the right compound in the amps, from what I've heard. I know a guy who had tons of it, and for ages it was all anyone had where I lived. The difference when many of them turned to other UGLs was visible.