Start slowly TS.. dont have to go from 0-100 in an instant.. slowly increase the protein , for example if you're taking 50g of protein start eating 20 more.. and then weekly by weekly increase it .. 145g of protein for your size is ALOT. is it very easy to underestimate 145g of protein in the form of meat..

i would say dont skip Carb at all RICE, Noodle , bread any simple carb you like is a good energy source for your workout eat more if you can before the workout.. (ofcourse the protein also no need mention la) , post workout meal should be higher in protein and less carb ( yes carb consume them not skip them at all ..but less ofcourse but depend on you ) and try to consume some fat ( good fat mostly la but Malaysia food many saturate 1 try to skip them as much as you can but a little bit wont hurt still good as our body need fat to function as well )

but all those protein dont matter if you dont perform the workout well to stimulate muscle growth ,( yes dont expect you going to gym lifting some weight eating some protein will automatically make you as big as those instagram bodybuilder..most of them are not natty anyway )

ah well finally the recovery.. assume you done all the above , you gotta sleep..make sure you get that good deep sleep as much as you can cause thats when muscle is repair and grow..

with all that said just take my advice as a grain of salt . good luck TS and remember. dont just do this for the sake of doing it and then quit some time later... muscle building is a process.. a long 1..make sure to enjoy it