i know you're not bulking...but this thread has a mass of info you need.
http://www.bodybuilding.net/nutritio...bulk-1159.html
read this entire thread.
http://www.bodybuilding.net/nutritio...tion-1442.html
read this one too.
http://www.bodybuilding.net/fatloss-...-cut-1160.html
and then when you're done....read them again just in case you missed something 
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And when you seek forgiveness
You will see there is no god
And for all eternity
You will cry my name
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