hey guys, I don't know whether this is the correct thread to ask.

but I'm working out now, and after workout, I usually have this pain in the area that I'm building muscle on, and that's normal. But I'm taking a lot of time to recover and that's hindering my progress. Usually after workout, I will need 4-5days to recover from the pain, and I just skip the session.

I try to consume protein, but I don't really know the exact amount of protein needed for me. I'm 172cm, 65kg.

Currently I've been eating half boiled eggs 4-6/day (2 yolks/day), been drinking fresh milk 1 litre/2 days. is that enough? or I need more protein?