bulking- macronutrient distribution

[freddy1]

since i will be working about 600 miles from anyone i know this summer, and not taking any classes until fall, i figure i will be relatively undistracted and be able to devote a lot of focus and time to working out. i want to gain about 10 lbs and finally come crashing thru the 200lb barrier.

i intend to start the summer of with a program that has caloric intake guidleines. so in other words, in each phase of the program, i know about how many calories i should take in. i also am aware of how much protein is necessary (ive heard many inputs on this topic, but the dominant consesus seems to be a little over 1g per lb of bodyweight). however, i am wondering how many of the remaining calories should be from fat and how many from carbs.

i know im going to gain at least some fat if i intend to gain 10lbs. and i know some fat consumption is necessary to keep T levels up, but i obviously would like to minimize the inevitable fat gains. i know i should stick mainly to good fats, but how much is necessary to keep T levels high?

If it makes a difference, heres some info about me:
5'10 190lbs
~11%bf
20 years old

ive been at the iron game for a few years, so know a fair amount about gaining mass, but any advice at all is always good advice....thanks!

 

[Hoss]

maybe throw in a couple new sups? like ZMA or Tribulus (sp?).. 40/40/20 is a pretty good split for calories (carb/protein/fat).. but i've never been this exact. and yeah 1 gram/lb of body weight is good, but remember it's timing that's most important! whey as soon as you wake up, mix'd throughout the day, and casein @ night, and if possible wake up in the middle of the night and consume some more casein. you probably already know all of this, maybe there's one thing in there that'll be helpful

 

[Over40]

Hey Freddy,

Get a copy of "Brother Iron Sister Steel" by Dave Draper. He has some good suggestions for adding muscle mass. Starting with the 750 calorie morning protein shake. Then meals and shakes throughout the day.

Check it out at . Good stuff there.

Over40

 

[freddy1]

maybe throw in a couple new sups? you probably already know all of this, maybe there's one thing in there that'll be helpful

hey i always appriciate any info...if i already know it, then if nothing else it will further beat the idea into my head.

im thinking of trying ZMA and tribulus...have you guys used it?

thanks for the advice guys