how do I........

[thereality]

make a diet.
about what would my Cals be for maintance,cutting,and bulking @ 5'9 ft and 170lbs.
and can someone please explain Macros to me and how im supposed to do the 40/40/20 thing?

Any help would be appreciated greatly!

[whiteman90909]

Please do a search next time. (http://www.wannabebigforums.com/showthread.php?t=74607)

[thereality]

alright nm