macro amounts

hey everyone,
i couldn't really find a specific answer in the searches (maybe my queries are wrong!)... anyways i know the timing and combination of the meals are more important when on a cutting diet but i just need more info on the actual amount of macros. (protein, carbs and fat)

does this seem right or on pace for an effective cutting diet.
I know with the protein, it's about 1.5g per lb of bodyweight.

How much grams should I take in from carbs and fat on training days? (i 'll reduce the amount of carbs and bump the fat on non-training days i guess?)?

My stats.
5'9
180 lbs
male

just lay out your meal plan here correctly and your macro breakdown will just fall into place

DCB

Here is the mealplan:

meal 1 (30 min after cardio)
- 4 egg whites
- 3 slices lean chicken bacon
- 1 tbsp Olive or Flax Oil
- 1 scoop whey

47g Protein, 15g Fat

meal 2 (2.5 - 3 hours later)
- 1 scoop whey
- flaxseed (grounded)

22g Protein, 20g fat

Lunch (2.5hr - 3 hrs later)
- 2 lean chicken steaks
- 1 cup of veggies or salad
- 1 tbsp of Flax oil

40g protein, 25g Fat

Workout ~approximately 2 hrs after lunch

Post Workout
- 45g protein
- 90g dextrose
**** how do you guys measure the dextrose???? I'm going with a heaping tablespoon @ 10-12g???? does that sound accurate or is there a better way?

PPWO Meal
- lean protein source (chicken or beef)
- 1 cup of rice
- veggies

40g protein, 35g carbs

last meal (2.5hrs - 3 hrs after PPWO)
- 1 tbsp flax oil or grounded flaxseeds
- 1 1/2 can of tuna or 2 scoop of whey
~50g protein, 20g fat

Totals: Protein 244g/ Fat 80g/ carbs 115g
Percentages 976 Protein calories/720 fat calories/460 carb calories
Protein 45% fat 33% carb 21%

Does that (percentages) seem about right????
*** i'm about 176- 180 lbs.

thanks for the help!

diet looks real good bro.
and for your dex, 2 scoops of dex using your whey scooper is about 75 grams of carbs

DCB

whoa ive been using 3 scoops.

Cool, thanks DCB for the help...