Youngsters, Trin has your back here. I agree with everything he has said and all the figures detailed therein. Cut first then bulk.

Work out your diet and list it. I prefer a 50/30/20 (p/c/f) split when cutting and feel its a great and easy split to start with.

There is no need to ever 'spike' your insulin levels unless you are taking certain hormones/peptides. In any event, lactose would be a poor choice for this against something like straight glucose. And, personally, I wouldn't take any carbs within 45 mins of finishing my workout.

Lets see that diet plan