60,30,10% carbs,protein,fats

for every meal you eat go more or less 2/3 carbs 1/3 protein....fat should occur naturally....

make sure you get your five a day and use a multi-vitamin, essential fat like flax,olive oil help maintain healthy lipids, drink lots of water to stay hydrated, eat 4-5 small decent meals a day.....and if your weight training ensure the protein and clean cals are high.....


http://bodybuilding.about.com/od/nut...samplediet.htm