how do you divide your proteins fat and carbs on diet and offseason in % of the total calorie intake
never counted a calorie in my life and never ever cared about percentage anything.
I usually just eat as much protein as I can possibly eat when I am dieting and that usually ends up being under 400 grams of protein.
To put this in perspective, say I ate chicken breast only which calculates to about 1 calorie per gram (all protein calories), so 3lb of chicken breast = 454 x 3 = 1362, now divided by 4 (since a gram of protein = 4 calories) you get 340 grams of protein only off of 3lb of chicken breast
This is chicken breast boiled in water, if it was dry and baked it would be 15% more which would still be under the 400 gram mark.
So 3lb of chicken or 3 lb of fish or any type of ''protein only foods'' that yield under 400 grams cause that is all I would be able to eat anyway then the rest of the foods are vegetables; green peppers, mushrooms, lettuce, tomatoes, broccoli, asparagus, etc and that is how I get into contest shape and striated glutes, it is that simple.
Now I don't go no carbs until I get under 10% bodyfat, until this point I still eat rice, potatoes, oatmeal, start with 3 servings per day, then 2, then 1, then zero.