Diet and workout program question

[rlmurrant]

Over the summer I do mid-length triathlons which brings down my bodyfat percentage, but also decreases my muscle size. I took 6 weeks of recovery after my last race, which was nice - but left my body shape headed in the wrong direction for what I want. I am now hoping to both increase muscle mass/strength and lower bodyfat. I am unsure whether I should be trying to keep a limit to my calories, or be trying to increase my calories. (Or just matching my calorie intake to how much I burn.)

I am working on increasing my protein intake (currently just shy of 1g protein / lb bodyweight). I just started doing weights 4 days a week and cardio 2 days. (Each day of weights has a primary target group (chest/back/arms/legs) that gets a hard workout and a secondary group (chest/back/arms/legs) that get only a light workout.) And my cardio is usually 30-45min.

If anyone can provide feedback on diet and/or workouts it would be greatly appreciated.

[Italianangel]

I would go with matching, don't go under for sure but going over may be to much for what you do so to match your needs cal per cal is the best way.
I am hoping arms includes shoulders? also hoping core, abs work is included?
Linda

[rlmurrant]

Thanks for the input.

I incorporate core/abs into each of the weight workouts I do. I only really do one shoulder specific exercise (dumbbell shoulder press), but a lot of my other upper body exercises do work the shoulders.