Simple question: if your aim is to build/define muscle but not gain body mass, do you still need to eat over the recommended daily intake of calories?
I have whey milkshakes twice a day to boost protein but the woman in the shop said protein can be ineffective for a while if you're a newbie because your muscles don't know how best to use it. Is this true and, if so, what can you do? Just accept it won't help for a while and hope it kicks in eventually?
Also, how much protein should you have if you're looking to build/define muscle? I'm currently on about double the recommended intake for a norma man (55 x 2 = 110) - enough or more needed?
Thanks in advance