I have just come to the conclusion that since really cleaning up my diet about a year or so ago that I am not getting mearly enough calories and my gains are suffering. I figure I will have to increase my daily calorie intake by about 1200 calories. Should I immediately increase it by that much or should I increase it gradually ( 500 calories first week, etc)? I am aware of the breakdown of carbs, proteins and fats but don't want to gain excess fat. I am not sure how this will affect my metabolism.