Hello all,
I am 34 years old, 5'10", 160 pounds, 12-15% BF, ectomorph. I was recently turned on to this site by a bodybuilding friend of mine. Great site with great information so far. My question is, I want to put on 10-15 lean pounds, but not too sure what the proper macro split of proteins, carbs and fat should be. I have read that a 50/20/30 split is good, but with the low carbs, would that defeat the purpose of putting on lean mass? Would a 45/30/25 split be better?? It is kinda confusing when it seems everyone has different opinions. Help from an expert would be greatly appreciated.
Thanks in advance!

Your friend sent you to the right place! Although a 50/20/30 split is perfect for losing fat along with adding some lean muscle, with your body type you would benefit from adding in some more carbs to your diet. That would help you put on the extra 10-15 pounds of lean muscle your after. Check out this sample gaining diet from the Beverly Nutritional Programs FAQ at the top of the diet section. http://www.beverlyinternationa.../samplegainmale.html

khunt,
Thank you for your reply. I read the EZ Diet article and I figured I would need 2880 calories (160 x 18) to start with. You said I should add in a few more carbs. Would the 45/30/25 split be good?

I would try 45/35/20 at first. If you find that your carbs are too high you could always drop them down a bit but I think that gives you a good starting point. Ectomorphs tend to do better with more carbs in general so give it a shot and make adjustments as needed.