post-workout meal

Lisa, I’m having a hard time understanding micros and calories. I’m 45yrs old 5'7 and weight is 157. I like to full body workout m,w,f and cardio 60 mins on the treadmill 15 incline@3.5 or I will do high intensity for 20 minutes. I want to make sure I am getting the right amount of calories and having the right ratios for meals and my post workout shake. I use 25g whey protien and add a banana to it. Im also keeping my calories at about 1300. My goal is to build muscle and lean out 14% bf.

With our even calculating the numbers, I know you are not eating enough to support muscle building. What is your body fat now and what type of workout are you doing on your weight training days? You need to focus on 1-2 muscle groups a session-max, to really break the muscle fibers down so they can grow.I usually don’t see that happening effectively in a circuit-type full-body workout. Make sense?