just need some advice really being they didn't seem to be a topic on this. would someone need more protein if doing manual labour as well as training? i'm bout 220lbs   and have been taking inbetween 180g- 230g a day in protein and bout 3000 calories. i trying to lose a bit of weight as well. i don't really eat any junk or drink caffiene either and drink a good 6 litres of water a day.

i  train on a sat morning, fully body workout mainly compound lifts 2 warmup sets and 1 set to failure and am barely recovered by  the next sat. also i ride to work 5 days a week 25mins moderatly each way.

any suggestions on protein intake. maybe 1.5g per lb, 2g  per lb seems a bit extreme to me. i have eaten about 300g protein for last 2 days and seemed to feel better for it i must admit.

should i train something like this:- (benchpress and squats) on one day then when fully recovered on another day do (barbell rows & deadlifts) or something along those lines?

Hi MrKev. If you're barely recovered by the next Saturday, you should up your protein intake. At your weight it would come up to around 330g per day. Try increasing your Glutamine too, as that's the good stuff that really helps with recovery. I always add it to my protein shakes.

Ref. training, I'm a huge fan of 3 day split, different muscle group each day. It works best for me and I don't get borred that much, plus have weekends off.