I've been working out and logging my calories for the past few months, and have finally burned off enough weight and fat that I'd like to look at trying to gain some muscle (not a ton, just enough to excite the girls down at Chili's on Friday nights). The last month or so I've been eating "clean" and keeping my macros around 30% carbs 30% fat 40% protein, along with keeping sugar around or below 50 grams per day and trying to get a decent amount of fiber into the diet. Google research supported this being a good option for fat burning. However, now that I want to put on some muscle, what are some tried and true diet plans. FWIW I'm not willing to go all out and eat boiled chicken and green vegetables for every meal (or any meal concerning the boiled chicken). I've read conflicting reports of high protein or high carb diets on the interwebz. TIA
