sealionnn

If you aren't set on powders, Trader Joe's also has a store brand soy milk with no sugar added, which is like 40g protein for a dollar.

A: Squat, Bench, Dead lift B: Squat, Press, Row Lift weights 3 times a week, alternating the workouts between A and B, and with a day of rest in between. This is a variation of Starting Strength, which I recommend greatly. You can keep doing cardio if you wish, but nothing too strenuous since your legs will really get a good workout from the squats/dead lifts.

You've got decent muscle mass, which will definitely look impressive when you cut some more fat. As far as recording lifts, those are the main ones, but I'd also try the standard press (overhead).