Nutrition Muscle Building

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protein and nutrition for muscle / losing fat?

i heard whey protein can increase your metabolism, help you build muscle, and possibly burn fat? i am looking for a toned look, im 16 175 pounds and 6 ft 1. I think i have a high body fat percentage and i workout a lot. I dont focus on weightlifting though, but it will change. My plan is to have 150g of protein a day, and of course eliminate junk food, as well as eat lots of fruits and complex carbs. my workouts will consist of 3 days of 20-30 min HIIT and 3-4 days of weightlifting. Do you guys think this is a good plan to get toned, and my metabolism reved up? i will have 6 meals a day btw. Any advice or critques are welcome.
btw if you can reccomend any workouts / nutrition , and supplements, dont tell me there bad and shun them all together, but anything that can help, and personal advice from those people who are cut would be nice. THanks!

Ok I've been Bodybuilding for about 1 and half years and what I do definately works.

Whey Protein will help Increase Muscle and the effect of increased muscle is a higher metabolism and less fat.

Your maintenance intake is about 2625 cals a day to increase mass you add 500, to lose you decrease by 500.

tYou want to aim at 40% protein 40%carbs and 20%good fats on a cutting diet.
So this means have maybe 170g of protein rather than 150g

Your HIIT is going for too long, you shouldnt be physically able to anything more than 15 mins, so work harder.

Yes get toned before you build muscle for sure, you can see where your lacking more then. 6ft 1 and 175 pounds doesnt sound like youd have a high BF. I'm 5ft10 and 197pounds and about 18% BF. I've started cutting again now. You should also cut down on the fruit while cutting there is just too much sugar. Eat plenty of veggie though. I may have forgotten something, so feel free to ask anything else.