Ok this is how my diet looks. I followed the article found in BN for contest diets
http://www.bulknutrition.com/?articleID=30&break=1
so what I did was take my lean body weight and rounded to the nearest 5 so about 185. after playing with some numbers my cal intake is 2315 with 240 grams pro, 205 grams of carbs, and 60 grams of fat. I do P+C and P+F type separation foods with my before bed meal being just Pro. now throughout the day it looks something like this, pro/carb/fat.
the workout meal is the only meal that I use mostly fast burning carbs, 75% aka dextrose. everything else is mostly complex and fibery. I'll "carb-up" every 10-14 days because I'm pretty sensitive about sugar and don't want to put on extra fat. so for that I just switch the Pro and Carb numbers on that day pro 200 /carbs 250ish. if you want me to elaborate more on anything just say so and it will be done.
Now off to workout time