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To be honest, your diet's shit, and isn't as calorie high as you probably think.
Gaining/maintaining/losing weight and shape is about your macro nutrients and sleep, along with a good training program.
Your protein source is so minimal there it's unreal.
You should start eating meat, poultry and fish, with 80% of your food a day.
Protein shakes would be a good thing for you too, extra protein and calories.
Drink milk, a lot of it, good for you in every aspect.
Get on a training program called 5 x 5 stronglifts, tried and tested! Google it.
Follow everything this bloke has said, it's good advice. Just pointing out that you say you work 10 hours a day, every day... well you're probably awake for 16, so I'm sure you can find the time to gym. Stronglifts requires about an hour, 3x a week. If you can't spare that, you don't really want to get into fitness after all.
If you lack motivation, there is PLENTY here - find what works for you:
http://forum.bodybuilding.com/forumdisplay.php?f=311
If you want results, I'd definitely recommend Stronglifts 5x5. I followed a variant of it and made brilliant progress, and there are some phenomenal success stories out there.
http://stronglifts.com/
I'd also recommend the book 'Starting Strength' by Mark Rippetoe. You don't necessarily need to follow the program outlined within it (I prefer Stronglifts), but it's got an excellent description of how to perform all the exercises you will need.
Oh, and yes... EAT MORE, and EAT BETTER.
Thanks mate. I've been training for a few years now, building my knowledge, and seeing what works for me and others, and what I posted is basically what I've experienced, I've experienced more too.
Your a personal trainer right?
A lot of people I know have been scared to follow stronglifts because they don't want to get "big" but in my opinion, getting big comes from training. If protein is high, carbs and fat at a balanced level, for me, medium carbs, medium/low fat, you wont get big, if anything it can lean you up, because pushing heavy, and always lifting more, pushes you past your boundaries and comfort zone.
Get the diet right, training will follow, believed it, and seen it.
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Been there, done it, oh and still doing it!
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