Macros question?

[GIJOE2664]

Ok, so - I'm trying to figure out my daily macro needs (example; how many grams of protein, etc? and know most of you here will be able to point me in the correct direction. My goal is to cut fat and build muscle. Id like to get down to 12-15% bodyfat and keep my muscle gains as I continue to lift....I have been told the 40/30/30 diet is my best choice. I typically spend 30 to 45 minutes doing HIIT in the am on a empty stomach and lift for 45min to an hour in the evenings.

My stats:
5' 10"
230lbs
BF: 24% (according to my neck and waist measurements)

How do I figure out how much carbs, protein and fat I should be taking in?

P.S.... If this has already been explained I missed it. Lol

[gbrice75]

^^ just replied to you in my thread. Sorry for the delay.