cut the milk out of your shake at night - make sure its calcium casinate as well... looks tastes yuk but its better for you mate. we really do need your stats... otherwise - im assuming from your protein intake your about 77lbs in weight
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you should be aiming for 2g per lb of bodyweight
consume most of your carbs in the morning and then some after your workout... other than that - cyle your carbs days - 3 days low carb and then 1 day high carb - you dont want to go into ketosis.