I am 165 lbs with 10% body fat and would like to know what macro nutrients I should increase for bulking up and why?
I currently follow a hypocaloric diet with 2g protein/ pound, 50 g carbs a day and approx 0.5 g fat/pound.
So switching to a lightly hypercaloric diet, what macronutrient combination should I have? I hear there is no use in me increasing protein further across the current threshold? So should I increase fats and/or carbs? Which ones and why? Are carbs really needed at a higher than current rate for bulking up? Should I increase fats for further good impact on hormones?
Furthermore, I've read here http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/329/The_Top_10_Donts_for_Mass_Gaining.aspx that : "Researchers at the University of Connecticut at Storrs found that a protein/carb shake also helps increase the number of testosterone receptors.
For those athletes who are already lean, Iâ??ve found that results are best when you use a formula that contains four carbs to every gram of protein. For carbs, you should be taking one gram per pound of bodyweight post-workout.For protein you should be taking 0.25g per pound of bodyweight" O.k for the proteins but what about the carbs? This would mean 1g/lbs of carb post-workout. Is this a good idea?
Thanks for your time & information,