what size can i upgrade to without any problems
As in ADR? Anything apart from what is supplied by factory can attract problems.
If you mean globe wattage I would only increase in Kelvin and not increased amp's (due to the limited wiring that really can't handle the higher amps) Unless of course you have projector lenses, then I would consider HID 35watt around the 4300K as it would be at or near to 3100 lumen's. You find this to be near the best visual light, crisp and clear.
Cheers,
Dave