The best cure for ignorance is to learn. Most of the enjoyment I have from BB is the learning and research part. Then I excitedly get to try out what I learn and hopefully trapped the benefits with a stronger, healthier more muscular me.

There is plenty of information about macros here and on the web if your willing to research. Now this one is free….. If your not willing to put up the effort to research a little on your own, chances are, you’re not willing to put up the effort to apply it on your own. Think about it, can you get bigger and better in the gym watching me workout and not actually working out yourself. I say this not to offend you, but to encourage you to do some research before you ask.

Now your goal is to get leaner, you need to determine your daily maintenance calories and eat a few hundred less. Keep track with one of the nice free apps out there that allows you to log all food intake. Some even show your macro intake. You need to learn what foods to eat and what to avoid. Protein builds muscle, so make sure your getting enough. There is an amount for your body type you need to eat each day. Keep fats clean and complex carbs for energy maintenance.

Now brother this is the tip of the iceberg on this subject. You need to spend some major time researching this in the diet and nutrition section. Read the stickys, they are a great start.

Best of luck to you.