i really wish i had a second or more to read through it, and even though it is mentioned a couple times, this is solely for cutting for competition purposes. don’t confuse it for a weight loss regiment or a guide towards healthy living.
i too would like to see the macros it recommends. while bulking, i try and stick to .4g fat/target lean body weight (TLBW) 2.5g fat/tlbw 1.4g pro/tlbw, cutting .5g fat/tlbw 1.2g pro/tlbw 1g carb/tlbw
my main nutrition resource is also a big participator on bodybuilding.com, http://www.alanaragon.com/ his book is pretty good.
:shrug: