At 140 lbs 3000 cals is too much. I gain steady at around 3000-3200 and I'm quite a bit bigger. Relatively speaking of course, in general I know I'm not big.
Soreness is not neccessarily an indicator of muscle growth. If you know you had a good workout, the muscle fibres have definitely been damaged (a good thing) and need time to recover whether you are...
I haven't worked out since Thursday and don't plan on working out again until until tomorrow, will I actually benefit from eating my usual bulking diet today? I feel I've experienced all the possible...
It really only depends on how much protein you want to take in each day - use whey to meet that amount. Obviously if you weigh more you'll probably be taking more because you'll want more protein...