Cardio Problem

[master_m]

Hello all,
I have been doing weights (6 months) and cardio (about one year). I am doing HIIT for 15-20 minutes and one day a week as I want to bulk up a little. I am 5'8 weighing 148 pounds.
Here is food and training:
Food:
7:45 AM - Banana, Oatmeal, 1/2 scoop protein shake
10 AM - Orange, One slice of wheat bread with peanut butter, 5 egg (one yolk) omelete, low fat cheese
12:30 PM - Soup and salad with tuna/chicken/turkey
3:30 PM - Salad with turkey/chicken/shrimp
6 PM - Handful of almonds, two slices of whole wheat with 5 egg omelete (one yolk)
7:15 PM - Weight Training
8:30 PM - Protein shake with sugary cerial
10 PM - Wheat bread with solid protein
11 PM - Sleep

Strength Training: (Doing Art of Waterbury)
Monday/Wednesday/Friday
Cardio HIIT - Either on Tuesday or Thursday or Saturday (only one time).

So the problem is HDL is low below 40 (normal) and the nurse suggested to do one hour cardio to improve HDL. I also read some articles stating that doing long cardio hours can improve your HDL. I need your suggestions.
Also, I would like to bulk up a little (say around 10 pounds). Do I need to increase calories ? protein intake is good (currently more than current weight). So, do I need to increase carbohydrates or healthy fats (currently 50 -60 grams).

Sorry for the long description.

Thanks.

[swanso5]

- make breaky bigger by adding more protein, food if you can
- eating the good fats and plenty of fibre is the best way to get that down, any exercise will do really
- if wanting to gain wt then maybe cut cardio to 2/week and decrese the intensity a little to save some more cal's
- you'll probably need to increase all 3 equally