I am 185 lbs, I was wondering how many sugars, proteins, carbs, and fats I need to take in daily. My BMR is like 2200 ,and I want to gain mass and strength.
Whats the best number of reps and sets..? I want to gain but I do not want to gain much fats. Like 1 pound of muscle 1 - 2 weeks is fine as long as I don't get any unwanted fat.

whats ur bf%?

i think around 12 - 13%