Hey guys, haven't been around here in a while. Been in the fire academy which equated to lack of gym time and loss of muscle although my cardio has improved drastically. Well its time I get back into the mix and that starts with my diet, I decided to make a excel spreadsheet for the harris-benedict BMR check and wanted to share it with you guys. The macros are split 40/40/20 but im sure someone is going to say add more protien. which im actually curious about how much (maybe a 45/35/20 [P/C/F] split?). Anyways I'll post my diet when its done for critique but for now heres the spreadsheet, opinions and suggestions are appreciated.

http://www.4shared.com/file/FmTSL5ln...oric_Inta.html