I was going through a site and came upon this article that is full of lots of great information and I thought I would share it with you guys.
The only question I have is, are the protein:carb:fat ratios correct. I did all my calculations and it says I only need 119 grams of protein for weight gain. Carbs were 421 grams and fat is 70 grams. I currently weight 190 lbs at 5' 8" about 18% BF.
Thanks for the help and I hope the site is useful.