Need some Info.

[4play]

If I want to run a diet with 40% protein, 40% carbs, and 20% fat.
How do i figure out these numbers in my daily diet. I dont know how to figure it out. I usually just dont eat carbs after a certain time. But i would like to be able to do this, so when I do compete i can dial in my diet eaiser. And could someone tell me what these percents would be. Like 400grams of protein, 40grams of carbs, 20grams of fat, is that right. And how much would i need of each to look full but also have that cut look.
My stats are age 23, weight 180lbs., Bf.? 12-14%, Height 5'6"
My next cycle is a bulker but, i would like to know more on diet so i can adjust mine when needed. I want to gain as much mass as possible, but not a lot of fat... i know i need some fat.
Can someone help me. Is their any good books to get on dieting for a show.
thankz.

[4play]

can someone help?

[muscle_n_blood]

keeping that close a track on everything isn't easy unless you prepare all your own meals. that's what i do the first 4 weeks of a 12 week contest preparation, is calculate everything and get in the habit of careful meal planning and advance preparation. protein is my reference point........i like 1 1/2 gm per pound of bodyweight. then you can get about the same number of grams of carbs, half that many grams of fat. i couldn't brush my teeth on 40 gm of carb a day. actually, i like a little more carb and less fat when gaining, 50% carb, 40% protein, 10% fat. i train better on carbs, get better pumps. just dont load up on simple sugars

[4play]

can anyone else help. Thankz for the advice Muscle_n_Blood.