Read it mate! Read this:
http://www.musclechat.co.uk/diet-nut...ing-diets.html
'As a rule you should be aiming to consume at least 1g of protein per pound of bodyweight. Many people go over this ie 1.5g or even 2g per pound but i think you'll do fine on a gram.
Protein should make up 30% of your dailey intake. Carbs (complex) should make up 50% and dont try to get the remaining 20% in fat, you will consume good fats from meat, fish, nuts etc.
etc etc etc. READ IT!!