Here are some basic tips:
1. Eat 1.2g - 1.5g of protein per lbs of lean body weight per day. For you this would mean 150g - 200g (depending on your body fat of course)
2. Eat 4g carbs per lbs of lean body weight per day - before you workout get plenty of carbs to prevent your body from using protein as an energy source (or from breaking down muscle for its protein)
3. Eat .5g of fat per lbs of bodyweight per day. Important for hormonal changes related to growth and joint health - not to mention it's another source of energy your body can use before protein (especially for endurance training)
4. Based on the above figures, you should be able to figure out your desired caloric intake.
Protein - 4 Kcal / g
Carbs - 4 Kcal / g
Fat - 9 Kcal / g
Kcal from protein = 130lbs * 1.5g per lbs * 4 Kcal per g = 780 Kcal
Kcal from carbs = 130lbs * 4g per lbs * 4 Kcal per g = 2080 Kcal
Kcal from fats = 130lbs * .5g per lbs * 9 Kcal per g = 585
780 + 2080+ 585 = 3,445 Kcal
So you want to hit roughly 3,500 Kcal a day in those proportions for maximum results.
There are other things you can do to help retain more muscle mass and grow faster. A few other tips:
5. Supplement with creatine, NO2, energy supplements to give you better workouts
6. Supplement with a weight gainer like Cytomax
7. Get some good casein protein before bed to prevent catabolism (muscle breakdown). Good sources: skim milk, cottage cheese.
8. Limit your endurance cardio. Doing cardio for anything over 20-45 minutes (depending upon available carbohydrates, body type, and conditioning) will result in some muscle breakdown. Switch to sprinting or intervals for cardio (see the HIIT forum).
9. Make sure when you lift that you give individual muscles groups a chance to rest rather than just taking days to rest your whole body. Muscles grow at rest, when your body has a chance to rebuild, so if you're training Mon - Thurs, make sure you're not training particular muscles groups 2-3 days in a row.
