Our expert says:
You have asked many questions and there is no short answers to them and unfortunately I cannot help you as I do not have the specifics because the starting point is to calculate what your calorie need per day would be and that is based on what you want to weigh, at what body fat percentage, and even more specifically the details of your training program per week as you would need to calculate how many calories you will require therefore over a week. Even in your diet that you mentioned you did not give me specifics e.g. what is in your smoothie and at what portions?
The next problem is that you cannot loose body fat and increase muscle mass effectively at the same time as the one need less calories and the other a positive calorie balance.
I suggest you look into the archives of the questions that I have answered – you will certainly find sufficient info to help you on the right way.
Good luck and congratulations with making the decision to improve your physique!
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