Monday-Saturday:
80-100 g carbs, excluding PWO shake. All carbs come from wholewheat/brown sources (ie brown rice)
200-250g protein
~30-40g fat
Sunday:
300-400g carbs, carb source is mainly maltodextrin. Used as a carb up day.
200-250g Protein
20-30g fat

Currently ~15% bf, 213lbs, 6'1".
goal, to get down to 9-10% by May-June.