Before I go on asking these questions, I'd just like to say that I am an 18-year-old male. I workout whenever I can, which ranges between 3 to 4 times a week, and on the rare week I might go 5/6 times if I feel energetic. My diet has been somewhat inconsistent, many crash diets (I lost a lot of hair as a result, but nothing else...) but I have recently decided to take a much more simple approach and eat along Nutrition Canada's food/diet guide. Here are my questions:

1) How much protein do I require after my workout? I've been getting 48g after each workout which consists of 2 exercises per upper-body muscle group at medium intensity, 8 - 10 reps. I hardly do my legs as I've been blessed with naturally muscular, lean and toned legs (especially calves). I've read about some body-mass to protein ratio, is that really important? Would 24g (one scoop, instead of two) be enough?

2) I work the same muscles the day after sometimes, and I don't feel like I'm overtraining. Two months ago, I would feel sore and not train the same muscles the next day, but now I am not sore. So two things: Does no soreness mean no muscle-tearing? Is training the same muscles the next day a bad thing even though I feel that I have recovered?

3) If I'm doing cardio and weight-training on the same day, by how many hours should I space it out? Should I do it before or after?

4) My understanding about taking the protein shake is having it 10-15 minutes after. I usually have it immediately after my workout, like 2-3 minutes later. Is there a disadvantage to that?

5) As an average-sized 18 year old male, doing about one hour of medium intensity activity per day, how many grams of protein, carbohydrates and fat do I require? It is also important to consider that I am looking to bring my body-fat levels down as well. I estimate that I am about 15-20 pounds overweight. I'm currently 5'9" and weigh 180 pounds and aiming for 160, or whenever I feel my body is aesthetically lean-looking.

Sorry if details are in excess. I like being detailed.

Learn to squat and deadlift to work out your legs. You will end up with muscle imbalances.

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Cutting- Started November 8 at 188.6 pounds (probably like 15-18% bf)
Currently 180.6 pounds as of November 30. (so far lost 8 pounds)

Ill answer one of them

No you shouldnt work out the same muscles the next day, ideally resting them for 48 hours so the nutrients are focused on rebuilding the muscle, which continues to grow for 48 hours as mentioned.

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