As far as how much LBM you can pick up on the mass phase, it really depends on how long you do mass train, how your diet is, how many calories you're intaking, your activity level, your activity type and on and on it goes. Now, I assume when you say "mass gain" you are interested in bulking up at a rate where you won't mind a little fat gain as well. You want strength to go up as well as overall body weight (some people have a little different definition of mass training, but this is the most common). I would take your maintenance calorie level and add about 20% to it. Make this your daily caloric intake. For me personally, I LOVE the Iso-caloric diet ratios for mass gaining, which are 33% carbs/33% protein/33%fat. If you want me to discuss why, or have some questions about the science and logic, LMK I can go into more depth if you want. I believe that answers your current questions...if you have others, feel free to drop them here

Sporto