eating programme

Hi all, saw Arnels eating programme and it looked quite good. Im still a little confused as to how much protein, carbs, fat, fibre etc I should be taking with each meal and per day. I really dont know where to begin because I would like to change the meal plan somewhat to my liking more. Any tips or even a meal programme would be excellent! thanks James

You should be taking in about 20% of your calories as fat. You should take in 1 gram of protein per pound of body weight, or more. And the rest of your food should be carbohydrates.