Which is why you need to educate yourself on nutrition in general considering that's the only way you're going to understand it. I don't know why you are only caring for carbs and protein considering fat intake will factor into daily caloric intake.
I don't want to be some "tough love" guy but you're sorely lacking in understanding all this and no amount of conversing through threads is going to provide enough info considering very few people are going to write entire how-to articles here for free, considering patience and time.
Carbs have four calories per gram. Protein has four calories per gram. Fat has nine calories per gram. Figure it out.
Are you saying you can do far more than 170 in the bench, deadlift, and squat, or that you can only rep out with that weight? If you are using 170 in those lifts, you are a noob, unless your strength potential is very low.
I don't know what brand you are using, but full fat cottage cheese for brands here do not have that much fat per 100 gram serving, which is like a half a cup. Anyway, even if your brand has 20 grams, it is not a confusing fact.
Actually the difference in fat between four oz of full fat cottage cheese and a half a cup or so of milk have similar macros. This is not a confusing matter, and different foods provide different macros. Again, you have to read up on nutrition and apply and experiment.
It is OK to eat fat, protein, carbs--eat whatever!--before bed so long as the macros for the day are hit.