taking milk b4 will make ur body confused and messed up. cuz u r telling your body to digest milk and workout some strength for u. so its a no no. just take good lean red meat post workout 1 hour later.
squats with smith machine is the worst thing u can do to your back. u gonna screw your back nicely with smith machine squats. why? let me tell u why

as king stated b4 when u squat down your bar is suppose to move and adjust its position accordingly to your body, everyone's biomechanical movement is different, some ppl are meant squat this way and that way eg, i only can do wide stance squat, narrow stance i get popped knees.

so in the smith machine the bar movement is lock and it forces your body to move against it's biomechanical figure to suit the bar's movement. thus, screwing your back nicely. so do it on a squat rack or power rack or clean it, jerk and squat or wat ever la. dont use the smith machine.