Moin,

das hat Simme schon gut erkannt. 0.5 - 0.8g/kg sind in Ordnung. Pauschalempfehlungen sind immer mistig ("nimm 30 Gramm und gut"). Macht ja schon einen Unterschied ob du weiblich bist und zart 50kg auf die Waage bringst oder ob du 110 kg wiegst und männlich bist.

Das Cardio ist eine schlechte Idee. Hab ein paar Studien gesehen, die die Auswirkungen von Cardio in der PWO-Phase untersucht haben und ich kann dir sagen, dass die Auswirkungen im Hinblick auf den Aufbau von Magermasse nicht kleinlich sind. Eine der vielen Studien, die ich im Zuge eines Artikels zum Thema Memory-Effekt beim Kraftsport gefunden habe, dass das Absolvieren von extensivem Cardio (hier 90 Minuten) nach einem Krafttraining die Dichte von rekrutierten Muskelfasern (MHC I) nicht nur nicht erhöht, sondern sogar senkt (fett markierte Stelle im Abstract):

Concurrent aerobic exercise interferes with the satellite cell response to acute resistance exercise.
The addition of aerobic exercise (AE) to a resistance exercise (RE) program (concurrent exercise, CE) can interfere with maximum muscle fiber growth achieved with RE. Further, CE appears to markedly affect the growth of myosin heavy chain (MHC) I, but not MHC IIa fibers. The mechanism responsible for this "interference" is unclear. Satellite cell (SC) responsiveness to exercise appears to influence muscle adaptation but has not yet been examined following acute concurrent exercise. Thus, we assessed the fiber-type-specific SC response to RE, AE, and CE exercise. Eight college-aged males completed the following two exercise trials: the RE trial, which consisted of unilateral leg extensions and presses (4 sets ≥ 10 repetitions: 75% 1 repetition maximum, RM); and the AE/CE trial, which included an identical RE protocol with the opposite leg, immediately followed by subjects cycling for 90 min (60% W(max)). Muscle biopsies were obtained from the vastus lateralis before and 4 days after each session. Samples were cross-sectioned, stained with antibodies against NCAM, Ki-67, and MHC I, counterstained with DAPI, and analyzed for SC density (SC per fiber), SC activation, and fiber type. SC density increased to a greater extent following RE (38 ± 10%), compared with CE (-6 ± 8%). Similarly, MHC I muscle fiber SC density displayed a greater increase following RE (46 ± 14%), compared with AE (-7 ± 17%) and CE (-8 ± 8%). Our data indicate that the SC response to RE is blunted when immediately followed by AE, at least in MHC I muscle fibers, and possibly MHC II fibers. This suggests that the physiological environment evoked by AE might attenuate the eventual addition of myonuclei important for maximum muscle fiber growth and consequent force-producing capacity.
Quelle: hier

Might be a not so smart idea, buddy.