Being an endomorph I will gain fat as quickly as muscle unless chemically enhanced. Even then I cannot get carried away especially with carbohydrates. Because I train in the early AM i usually train fasted. I consume the majority of my carbs post workout and the next meal as well. For the rest of the day I usually consume meats and vegetables with quality fats like EVOO and fish oil. When I am bulking or looking to gain size and weight I will consume some complex carbohydrates in the evening to provide me the glycogen stores and surplus calories to move heavier weight at my fasted AM workout.
As an endo I can recomp well on 10/12xbw calories and a good amount of cardio. Ill usually keep my carbs less than 100g/d. Dieting I can get away with 10xbw calories and less and keep carbs less than 50g/d and a lot of cardio. To gain weight without getting fat I cannot really eat more than 13-14xbw in calories even with cardio. I usually cycle carbs for a few weeks week to gain calories glycogen mass and strength then eventually I'll just get fattened.
At 50yo I cannot eat to train like I'm 30yo. Although I can train like I'm 30yo my lifestyle outside the gym is sedentary for the most part and being an endomorph and 50yo my metabolism just doesn't let me over eat calories and especially carbohydrates for too long before I regret it.
