Diet breakdown

[DutchCowboy]

I'm pretty new to the whole nutrition thing. I have 10+ years experience training but never really paid too much attention to my diet. Usually eat "healthy" but never pay attention to the breakdown of my diet.
I'm trying to put together a good clean bulk diet. I'm really serious about lifting and now I need to get serious on my diet but I need to learn. I have read a lot of posts and have learned quite a bit but I need 2 things from you guys

1. A good thread to the basics of good diet
2. A breakdown of what my carb/fat/protien ratios need to be. I know it depends on the individual. But I am 6 foot 235 lbs. and about 14% BF.
When I go to the store I don't know what to buy because I don't know what too much sugar is, or too much fat is, etc. For example: I know yogurt is good, but the one I picked up had like 26 grams of sugar...ouch!

Any help would be appreciated

[Liftnainez]

Look at the Stickies on the top of the page.. that should help a bit..

[DutchCowboy]

BTW, already read LeanMeOuts thread in reference to the Harris Benedict Formula for Men. Wow, that was a good read. It really gave me a decent perspective on the different aspects of a good diet. I figured out roughly where I need to be at as far as calories (3,833 to be exact). Now I just need to learn what foods are "good" sources and what foods "seem" like good sources but are really bad.

[zodiac666]

good sources of protein: 1% milk, eggs, MEAT all kinds provided it doesnt have excessive fat.

carbs: oatmeal and rice are my primary source of carbs, i eat some 100% whole wheat bread, pasta...etc

when im bulking i dont really worry about fat cause i know im getting plenty of it

if you have time just pick a good source of protein and good source of carbs, throw them in a skillet with some vegetables and seasoning and viola

if you dont have time just blend it and chug it.

consistency is the most important thing with a diet, dont skip meals! if your last meal was 5 hours ago something is wrong.

[novastepp]

http://forums.steroid.com/showthread.php?t=250397

here's my bulking grocery list. a few others posted too. good rough example of what you can use.