I have no clue how to measure out grams or what carbs or lean protein is best or even what that means. I dont know what fats are low in the GI index or anything like that. So any help would be great. thanks
Read the nutrition labels on your food. You don't measure out grams, you count them. There are 4 calories in each gram of protein and each gram of carbohydrate. There are 9 calories in each gram of fat.
Don't bother focusing on the GI index (which is used to compare carbs, not fats). Focus on basing your diet around natural nutrient rich whole foods.
Good sources of lean protein: eggs, skim milk, tuna and other fish, chicken breasts, extra lean beef, sliced low fat ham and turkey, fat free cottage cheese & other low fat cheeses, whey protein powder, etc.
Good sources of carbohydrates: whole wheat bread, potatoes & yams, oatmeal, beans of any kind, pasta, fruit, etc.
Good sources of fat: olive oil, peanut butter, nuts, flax oil, fish oil.
On top of all this, for general health you should consume a couple servings of fruit a day, and at least 3-4 servings of vegetables. Pick whichever ones you enjoy most, but try to get a variety.
Generally avoid large amounts of saturated fat and large amounts of processed sugars.
How many grams of each do you need and how many total calories?
Well, a good general place to start is 16-18 cals/lb of bodyweight for mass gains, and 12 cals/lb for fat loss.
Protein intake: 1g/lb
Carb intake: 45-55% of total calories
Fat intake: 15-25% of total calories
Try to split all this up over 5-6 small meals a day, with each meal containing a good portion of protein. Make sure to consume a good amount of carbs in the first meal before & after your workout.
Does counting your calories and grams of protein, carbs, and fat sound like a lot of work? It is. But it's what you should do if you want to keep making progress in the gym. The longer you do it, the easier it gets. A lot of people like to use fitday.com for this.