-
The 115 is 0.8 kg per lbs bodymass (more I think is a waste for me, long training age is slow muscle gain) as I'm cutting it's the minimum I set to try to avoid muscle loss.
Some people think just 0.5 gram / per lbs is fine too especially when not limiting calories. It's hard to say as muscle synthesis is hard to measure.
In practice I get more on training days as those are also cycle days (330 Cal's more) and a bit less in the weekend.
A scoop of whey after training with carbs / low fat chocolate milk as extra after any form of training for recovery is always a good idea.
JWestland-
Thanks for that. I did wonder is that was an option.
Currently, I am in a rush to lose 6 lbs (squash related) and I have not been eating much. I know this is a mistake but I am trying to lose it quickly. If I can drop the weight, I will increase my intake as I will be expending more energy through training etc.
I am back on the weights and I am struggling, probably due to the lack of food. If I can drop the weight and then increase intake, I am hoping the weights will improve. The reduction in intake may be a good option for me on my work days - when training is limited and I can increase intake on my training days.
Thanks - have a great weekend!
TGR
Do you change your intake to suit your training and non-training days?