Is it better to load up on calories the days of strength training, or the rest days?

Neither.....you don't need to "load up." Have a reasonable amount of good carbs(sweet potato, brown rice, etc.) an hour before you workout, along with about 20 to 30 grams of easily digestable protein (whey is best). This will give you the energy to complete your workout AND the protein your muscles need during the workout.

The most important thing is a protein source AFTER your workout. Your muscles need the protein to rebuild. Use a combo of fast acting (whey) with slower digesting proteins like a casein and whey combo or chicken breast. On your rest days, you should also be consuming a good amount of protein.

Good luck and keep it up!

check with your professional, every body is different. For what you are doing... building lean muscle mass, I honestly wouldn't ever "load" up on cals. What you want to do is actually restric your cal intake in a healthy & nutritious manner, combine this with your weight training and a day or 2 of cardio & you should notice some mega results in 2-3 months... just give it time.

To begin off with, you're now not force coaching. If you're going five days every week like that...you're jogging extra of a bodybuilding software. Just notice, those dietary supplements are supposed for individuals 18+. Honestly it isn't a massive deal, I honestly endorse the protein (I take the equal company) and creatine / glutamine aren't going to harm you. For your age and weight presently, you're falling into the complement lure a little. These matters are advertised to make it seem like you're going to grow to be the hulk in a single day, however right vitamin and coaching is way more fundamental. If you'll, I tremendously endorse looking to catch up with your uncle's buddy and notice if you'll choose his mind. It could be even bigger should you might instruct with him for a little. Now into dietary supplements. What you're doing is first-class for creatine...load it for every week and than 5g an afternoon. It is usually recommended to take it with a few variety of practical carb, like grape juice. I actually simply use powerade. Make certain you're ingesting a ton in this, it could actually dehydrate you if you do not. The simplest factor this will likely do is perhaps support you get that additional rep, which may also be relevant. Don't anticipate a predominant change. Taking each BSN syntha-6 and whey is kinda overkill. They each are highly identical, simplest change is BSN has extraordinary types of protein. Do notice that either one of them have glutamine in them although. I quite consider you're going complement loopy. You are a ways bigger off simply consuming anything an hour earlier than you exercise, after which choose one to take after. Glutamine - This is alleged to support with recuperation. I will say, for plenty of traditional lifters it's viewed vain. Your uncle's buddy shows it, however he's a bodybuilder. Obviously he does this for a profession, and is on the factor wherein he can detect a improvement. You are one hundred sixty kilos...you're regularly losing your cash, chiefly considering you're already getting a few from the protein shakes. That is most often it. Just consider that simply 15 years in the past those men didn't use these kinds of loopy dietary supplements, and nonetheless had no crisis getting massive and robust. I consider you're watching a ways an excessive amount of into the dietary supplements, and not more into your vitamins and coaching (on the way to honestly get you outcome). I imply consider approximately it...I don't imply to be impolite however you're taking stuff that you already know not anything approximately. That is a clue that you simply should not be taking it. But the option is yours, I desire you success. Edit - My unhealthy dude I proposal you had been taking all this already without a concept of what you had been taking. yeah 2 scoops of protein an afternoon could now not be loopy in any respect. I could choose both creatine or glutamine and upload that individually to check out should you quite desired to. You are at the proper course then. I am simply telling you this due to the fact a couple of years in the past while I began off I began purchasing the whole lot that I might, and I did not detect any change till my vitamin used to be corrected. Basically I simply wasted a host of cash. And I am now not certain what variety of creatine the fellow who has "steriod like outcome" is taking, however that frequently does now not occur :P

you should load up on carbs, not calories. i think you may have this mistaken. you should load up on carbs the day prior to a workout