I have seen a lot of information on the internet about diets for bodybuilding. The information seems to change depending on the writer of the article. Everyone seems to have their own suggestions on how many carbs/protein/fat one should take based on their body weight when pursuing muscle gains. I am beginning to get confused...
A lot of the diets suggest for example, protein percentages related to your bodyweight that seem excessive to me. I was told by my physician that protein intake for someone highly active should be your bodyweight in kilograms multiplied by 1.5 at a high end and yet I see programs suggesting 2g per pound. Wouldn't this over time damage your kidneys?
How can one scientifically create a meal plan that is optimized for gaining muscle and mass with so much conflicting information out there? Also, how can this be done safely (without putting an excessive amount of stress on your body)?
I am 165lbs, 6'0 and in reasonable physical condition. I would like to put on 10 lbs of muscle for example.