In regaurds to question one I got this info form Massive Eating Reloaded Part II:
At this point, one component of the plan remains unaddressed ? what macronutrients to include when it?s time to schedule your bi-weekly energy increase. Revisiting the idea that you?ll slowly be increasing energy intake every two weeks or so, it?s important to clarify both which meals should contain the extra energy (calories) and which macronutrients should make up this energy.
While personal insulin sensitivity and personal preferences can be important in deciding this, the system I use is relatively straightforward in most cases.
Step 1: Continue with Seven Habits.
Step 2: Increase carb energy (+250kcal) in workout and post-workout drinks.
Step 3: Increase carb energy (+250kcal) in first post-workout food meal.
Step 4: Add carb energy (+250kcal) in breakfast on workout days.
Step 5: Add fat energy (+250kcal) spread out through the day.
Step 6: Repeat Step 5.
This system leads to a net increase of 1250kcal over ten weeks. Now, if you?re starting with a very low energy diet, you may need to double up these numbers. And, of course, this is just a rough sketch of how I approach most clients. Since my approach is outcome-based, bi-weekly feedback gives me a better opportunity to fine-tune these recommendations.
As for question 2 I usually eat around 1.5g protein per pound body mass.
Here are links to all the Massive Eating Artilces:
Massive Eating Part I
Massive Eating Part II
Massive Eating Relaoded Part I
Massive Eating Reloaded Part II