I don’t think you can ever recover too much! 150 grams is right at the bottom level for protein intake. I would shoot for 1.5 x your body weight everyday. Keep calories around 3300 if thats what you’re gaining weight on. Possibly a bit less in the form of carbs on off days? Up to you though.
Volume is low. You’re only doing 3 sets a week for chest? Check out the “do this routine instead of that stupid one” thread by KingBeef in the body building forum.