sorry but a noob question that needs to be answered.

[Cobryn]

On the days I do work out I know I need to take 100+ grams of protein and 2k+ calories, (not all at once), to recover and build muscle.


Question is how many calories and how much protein should I take in on the days I'm not working out to avoid the pudgy belly?


And if it matters I'm 5ft 4" and 155 pounds

[SoulZeppelin]

Start here:
http://forum.bodybuilding.com/showth...hp?t=121703981

At first glance, I would suggest more protein. Check that link, calculate your needs, that subtract (or add, or neither, as necessary).

I would also recommend eating the same calories/macros on workout days & rest days.

[Cobryn]

Start here:

At first glance, I would suggest more protein. Check that link, calculate your needs, that subtract (or add, or neither, as necessary).

I would also recommend eating the same calories/macros on workout days & rest days.

Right now I'm using Serious Mass protein powder and following the info below I got from another thread..

- start thread info -

If you mix 1/2 scoop with 2 cups of skim milk, you'll get:

492 calories
30.5 protein
70 carbs

Now drink 1/2 scoop in the morning, 1/2 scoop around lunch, 1/2 scoop in the evening, and 1/2 scoop before bed and you'll be adding

1968 calories
122 protein
280 carbs

- end thread info -

Along with that I'm eating Chobani greek yogurt that has 14 grams of protein and the Kashi cereal that has 13 grams of protein.

The question really is how many calories should I intake on my non workout days??

I'll follow that link that you provided and see what that is about though.

If anyone has other suggetions that would be great.

oh and to add to my stats.. Currently 155 pounds 5ft 4inch but trying to gain 15 pounds of muscle and I do try to work out every other day.

[AlwaysTryin]

So basically all your calories are from weight gainers full of crap fillers?

[determined4000]

buy whey and food, not a gainer

[RaketenWerfer]

Slightly less calories on non workout days. like 2-300 less.

And you need closer to 200g of protein per day. 1 g/lb body weight is a minimum. I eat over 250g everyday.

trying to gain 15 pounds of muscle and I do try to work out every other day.

You realize that is going to take a few years of hardcore training right? "Trying to workout every other day" is not going to cut it.

What does your workout plan look like?