about 1 gram of complex carbs per lb of body weight. all LOW GLYCEMIC CARBS, oatmeal, apples, oranges, beans,bannanas. for protein, about 1.5 grams per lb of bodyweight. mostly from whey isolate, chicken, fish and whole eggs. fats are mainly from the protein sources and maybe from some peanut butter pre-workout if im hungry. easy to stay lean this way.
-LC