Can anyone recommend cheap high protein and high carb foods. Currently only use pork mince for protein and mainly packets of rice / pasta / cereal for carbs or any meals I could cook up as most of my meals are pretty plain standard.

In a surplus how long and how intense should a cardio session be for keeping recovery high but also keeping fat gain low if my rest day calories are the same as training days? Or what approach could I take in terms of calories set for training days and rest days?