this is from bodybuilding.com but it will still helphttp://forum.bodybuilding.com/showthread.php?t=121703981
also realize weight is a factor of caloric balance, not macros. no one food or macronutrient will make you fat outside the context of a daily diet. fat or carbs dont cause weight gain, a surplus of calories causes weight gain
“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.”
"It's not a diet, it's not exercise, it's a lifestyle."