Dieting advice

[Mr.X]

Since you are no longer into sprinting then I would recommend the following ratios:
50/30/20 (protein/carbs/fat)...this can pack on some mass while keeping your current bf at bay.

Mr.X

 

[keiko]

Ill agree w/ Mr. X--it'll take some getting used to if you switch your percentages around. But the more you lift, and the heavier you lift, the more protein you need.
Do a search on bulking diets here for some meal plan examples. Eat every 2-3 hours, and be prepared to eat all the time.

(aloha, I grew up in Hanalei, Kauai--wish I was there now!)