Tom, I am not going to read that link info until I have finished, this way I can see how much I remembered

OK, So I am now assuming you have calculated how many calories you expend for each 24hr period. You will have a number but you are probably not sure what you are going to do with it.

Lets take 2000 as a figure, its cited on a lot of things as 'normal' whatever that is and its usually way off what we actually need. Before I forget about nutritional info on food packaging let me talk about RDA.

RDA (Reccomended Daily Allowance) is a figure that will stop you from suffering from an ailment due to the lack of something (like scurvy) it will not, let me say it again, it will not be sufficient to allow you to make the most of your training and weight loss goals.

There is a much better figure called the PDA (Performance Daily Allowance) these are figures that you should be looking at, like 3-5g (3000-5000mg of Vit C a day) Vit C other than being a Pirates best friend (after rum of course) is instrumental in connective tissue repair, something all Clydes should be interested as 225lbs+ is going to hurt something at some time. Let me get back to you with some PDA's at a later date as they are not quite as important as this topic.

Calories and where should they come from

OK, so back to the 2000 Calories.

Depending on your goals and activity you will have to select from a combination of fuels and building blocks.

A sprinter for example has much different nutritional needs than a long distance runner or a commuter in a flat place doing a RT of 10 miles.

For the average Joe, at least initially its probable better to go with the 1:2:3 approach this means

Fatrotein Protein:Carbs Carbs Carbs

or

2000 / 6 (1+2+3) = 333.3

or

Fat 333.3 Calories
Protein 666.6 Calories
Carbs 999.9 Calories

All together they add up to your daily requirement.

So how many grams?

Fats are 9 calories per gram (irrespective of what kind of fat)
Protein and Carbs are 4 per gram
*Booze is 7 per gram

So, in our example you would be left with

Fat (333.3) / 9 = 37g per day
Protein (666.6) / 4 = 165.65g per day
Carbs (999.9) / 4 = 250g per day

So, as this is the amount of calories for BMR requirements and F&M we need a few more to facilitate growth. Taking in more calories that we need for F&M is called being on a Positive calorie diet, the other way is a Negative calorie diet.

So, for every kilo of LBM you are add .5g of protein and Carbs per training day (and only on training days)

Example.

Protein should be 165.65g per day in our example, you need another .5g per KG of LBM, so an additional 35g is required making it up to 200.65g

A quick way to get quality protein (I need to go into this in some detail too) EAS, MetRx and other bodybuilding supplement companies make excellent products.

EAS make a product called Myoplex, it has 42g of protein. You need (in this example) 200g a day

Breakfast
2-3 Bananas
1 Myoplex

Snack
2 granola bars
Cottage cheese

Lunch
Chicken breast
Mixed veggies
Baked potato

Pre work out snack (At least 2 hours before your workout 3-4 is better)
Oatmeal pancake with honey
Protein bar

Post workout meal
Pasta & lean meat (fish if you can stand it)

Just before bed,
Myoplex

This should give you about 200g of protein. With all of these meals you should be drinking at least 1 pint of water.

As the meals are low fat, they will get digested a lot faster than, say, a pizza. The water will help it along too and you will easily find yourself ready for each meal.

OK lots more to talk about, like Essential amino acids, ATP/CP, supplements, rest.