td3

first question, how long have you been training using the twice a week system?

I personally think training only twice a week is a waste of time 3 is a minimum 4 is good.

Up your system to spread over 3 days and incorparate more work sets.

Id also suggest upping your diet, if your work is physical like you say then your eating minimal.

Your diet is pretty basic not much variation and the ratio of liquid meals to solid meals is to much.

Id say drink 3/4 shakes a day but incorperate more solids also to balance the ratio out.

If your a pretty lean guy which i suspect you are judging by your diet and work load + training and dont mind putting a little fat on, id suggest eating burgers, pizza, chips etc high energy foods see how that goes for a while or just up your clean food in take. Personally i dont think eating cheat foods will effect your fat percentage as your constantly running on low in my opinion.

Final point make sure you've eaten washed etc and your head hits the pillow before or dead on 10:30pm. I bet you rarely get 8hrs sleep, as a bodybuilder/weightlifter your body is like a childs constantly growing repairing, how many kids you know only get 8hrs?
You should try and get 9hrs, not practical for everybody i know but it will help. Even get 10hrs once in a while.