IMO
try this...
Shoot for 30 to 40% of your calories from each macronutrient
Try to make eat meal consist of a meat or dairy, a veg or fruit, a starch, and a fat
Try to keep your calories the same each day BUT if you are trying to gain then increase this daily average by 500 each week to acheive the gains or if cutting do the opposite
eat about 4 to 6 times a day
thats about as simple as I can make it before its dumbed down to the point of being worthless
