Yes or no?

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Absolutely. Just because you are not tearing them down (muscles) on that day doesn't mean the are not trying to rebuild themselves.

Protein every three hours.

This. Absolutely.

K. I always have 45-50g in a shake within an hour of my without with a low carb meal, but wasn't getting a shake on off days. Then again, I'm not looking for hypertrophy, I'm looking for some definition and a decent amount of stregnth, like benching my bodyweight + 50lbs, and deadlift double.

Thanks!

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There is no firming or toning. There is only stronger and weaker.  Want to look firm/tone/defined?   Get some fucking muscle.



"I'm not looking for hypertrophy"  translates to "I don't want to put muscle on." which further translates to "I want to be a stick-boy."  

In that case––- Do what Christian Bale did for -The Machinist-   eat an apple and a latte/day... and nothing else.  You'll get all defined.



Low carbs after your workout?  Why?   That is the time when you should pack carbs in... and keep the fat low...



 

Any advice on how to do this?  Can't see protein shakes that often being optimal, need more solid stuff in your stomach right?

why do you 'need' solid stuff?  



Your stomach essentially liquifies anything you put down there anyway...  


 

I do one protein shake a day, right before bed. The rest is meals.

 




















 

^^ Casein shake before bed?

Just got a new job - in large part to another ARFCOMer, that was pretty awesome - working 12 hour shifts.  No idea what I'll be allowed to do meal-wise.

No, regular whey blend. Used to use Hydro Whey by O.N., which is the easiest/fastest to absorb but switched back recently.

I pack what I need in tupperwares, then throw it all in a cooler that goes with me to work. To make 'em all at the same time takes me about 15 min in the morning.

I do low carb because its what got me 100lbs lighter, to where I am today.

My goal is to be reasonably strong, and look it. Ive been a fatass all my life and weak as hell until now (though still weak compared with anyone that's done anything remotely physical for a job) and I don't have any intent of being fat again.


For the record, I work an office job in the ND oilfield and workout 4-5times a week. I get a decent lowcarb diet here at mancamp as long as I stay away from the pastry chef's row of crack-filled deliciousness.

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Yes.

FWIW, I got tired of spending tons of money on protein and forced myself to eat eggs in the AM; something I've never done my whole life as I used to hate them.  Overall lean muscle mass is the same if not better.

This sort of nonsense is based of "The thermogenic effect of food" and the idea that protein gets absorbed at a certain rate so you have to continually add it to the system.
Both have been thoroughly debunked over and over.  
Junk science.  
Because digestion doesn't happen in a vacuum, you can eat 1-6 meals a day and end up with the exact same amount of protein digested and the exact same bowel movement you would with any given system.
As for eating on rest days, treat them like heavy load days without the carbs.  
You need to those aminos for recovery.  Period.  It takes up to 48 hours to recover (can be longer) so sucking down a shitty whey shake after a workout isn't going to cut it.
As a rule, start tracking your macros (Protein, carbs, fats)  and try to get lean body mass or target body weight in protein a day.  If you are a 600 pound fatty and want to be a lean mean 175 fighting machine, make sure to get at least 175 grams of protein a day.  If you are shooting Winny, test, and HGH in your right eye everyday and cycling like it's the end of the world to get to 250 pounds of muscle you would eat 250 grams of protein at a minimum.
I wouldn't suggest any man working out trying to build muscle OR lose weight go below 150 grams of protein a day.
There are many formulas to figure your bottom end of protein requirements.  Use google to find them (because you will find a wealth of other information at the same time.  Any site that uses the tern "toned" or "fat burner" should be ignored).
––-below is a link to a crossfit blurb that links to sites that debunk the 6 small meals a day nonsense.  It's bad 90's science that belongs in the trash with "fat is bad for you" and "you need carbs for your brain to work".  I don't eat low carb at all, I just hate bad science and you wont find a group more into CURRENT nutritional studies than your average box.  BB tends to be stuck in the 90's and bro-science hurts a lot of what they pioneer and do better than anyone else (diet, exercise, build).
http://www.crossfitintrepid.com/2012/04/30/debunk-meal-frequency/



More from Pubmed



http://www.ncbi.nlm.nih.gov/pubmed/19943985?ordinalpos=&itool=EntrezSystem2.PEntrez.P
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leangains



http://leangains.blogspot.com/2008/07/excerpt-from-my-upcoming-book.html



If you WANT to eat six small meals and it works for you, go for it.  The science is junk but your results are not.  






 
 
 
 

That's nice.

 

While I do agree with most of what you said, muscle hypertrophy doesn't make you strong. Look at Richard Hawthorne. Guy is 132lbs soaking wet and can deadlift 610 for 4 reps easy peezy.

Powerlifting = shocking the hell out of the CNS, not muscle hypertrophy

this. if your trying to build muscle, eat. on off lifting days I do Hiit and right after I have a shake, I also have one in the morning and one around 9pm.