Sport When to eat protein/carbs/fat?

[atst_pablo]

I'm starting a 40/30/30 diet and I"m not sure when i'm supposed to eat what. can anyone point me in the right direction as to when i'm supposed to eat my protein, carbs, and fat in a day timewise. And does anyone know where I can find a wide list of different types of protein carbs and fat so I can vary my diet accordingly? I appreciate all your help guys

 

[neenaw]

what are your goals?
when, how long, how often do you workout?

 

[atst_pablo]

i weigh 255 and plan to go to at least 210. I'm going to try to do 1 hour of cardo every other day and on the other days, some light lifting of rest.