Seriously, this isn't difficult. If I
can do it...
It really helps to use a spreadsheet. Seriously. Massively. Impossible without it (IMO).
1) Go through your pantry/fridge and find all the stuff you like to eat that's mildly healthy for you.
2) Enter the nutritional data into your spread sheet. This part is tedious but it's a bit of a proving ground. If you can do this, you can lose the weight / gain the muscle (depending on your goals)! It sucks. I know. Just do it. Do it a little at a time if you can't take it.
3) Make a table with summations in it. Then make a row that figures out percentages. Keep in mind 1 g fat = 9 calories, 1 g of carbohydrate/protein = 4 calories.
After that, add your stuff and have fun. Because it's a spreadsheet the percentages should update automagically.
This is exactly
the procedure I followed. Maybe it's not the most effecient, but I've been eating 40/40/20 (or close) all week and it's been pretty easy. I think part of the key is to use food you already eat
. Just realize that you'll have to limit it. Also, document everything
. If you cheat, make it glow on your spreadsheet, so you always see it.
If you need help with Excel, just say so. There are several spreadsheet threads and I can help if you want.