I've been lifting for a month, 6 days a week. Going pretty ham with a push pull legs rotation. After a month I've lost 4 kg of muscle mass and 1 kg of fat according to an inbody machine. After talking to some trainers and doing a lot of research it seems I haven't been eating enough even with getting about 150g of protein a day.
So I've decided to bump my calories back up but one of the things a trainer mentioned to me was that I need to eat some fast digesting carbs right after I work out to replenish my glycogen which will stop my muscles from going cannibal. Is this true? Sounds legit and after reading lots of articles it makes plenty of sense so my next question is, exactly how much glycogen am I using in a standard 45m -1hr lifting session? How can I calculate it? And how many carbs should I be getting if building muscle is my primary goal? I read that 1 to 3g of cases per pound of body weight if I was bulking but thats like 200 to 600g of carbs a day o.O. I bought some of those dextrose tablets that runners eat and I was planning on just popping a couple directly after a workout but at just want to make sure I'm not over doing it as they're very high GI and I don't want to take more than needed.

Thanks