my target for diet is to at least reach like 130g per day,

bfast - 4eggs + oat meals with milk and maple syrup/ sumtime vege&chic pies

10-11am - some bread+kaya+milk

lunch - rice + meat + vege

3-4pm - 3eggs + milk

dinner - rice + meat + vege

supper - bread with kaya + milk

before sleep - a glass of milk

preworkout - oatmeal with maple syrup

postworkout - protein shake and aft 30mins - 4-6oz of roasted chicken with salad.

since i m taking whey protein, isnt it if i have it before bed it will be waste since it only like stay in my body for around 30mins? i m not very sure about it...... so how much we need to consume?