Q: Mike, reply to 566 ive been weight training 5 days a week for like 7 months~, i think like earlier in the 530's i posted my schedule and you said it was good. where do carbs come in on the diet you showed me though, how much carbs should i eat and where can i get the good carbs

A: Like I said, fill out http://www.mikesfitness.com/content/fitnessguide -- it will give you a very detailed diet prescription with every meals and every food broken down by protein/carbs/fats/calories. That should be your starting point. It'll probably suggest 7-8 meals/day which, I'm guessing, will be too much for you, so instead you'll want to have fewer bigger meals that add up roughly to the same protein/carbs/fats/calories. You'll also want to substitute out foods you don't like and substitute in equivalent foods that you can eat (but that are still healthy, not junk!). Some equivalent food examples are:

Salmon and other fish, lean beef, chicken, turkey, ham, cottage cheese, whey protein, eggs -- these are protein choices with a bit of fat

Virtually all veggies besides potatoes and corn -- these are are light carb choices.

Oatmeal, whole-grains, brown rice, sweet potatoes, fruits -- these are heavy carb choices

Olive oil, nuts (dry-roasted only), flax -- these are heavy fat choices

At the same time you'll want to avoid or at least minimize: fast food of all sorts (burgers, pizza, chips, fries, candy bars, etc.), white bread/pasta/rice, juices and smoothies, fried stuff, commercial salad dressings (use olive oil instead), convenience food like frozen dinners or 'Lean Pockets'.

So it'll be an exercise for you, almost to go from the diet the Guide suggested to a 5-meal one that fits your life (like I suggested in #566) but that still adds up to roughly the same protein/carbs/fats/calories. Once you have your diet planned out, with specific foods and portion sizes for each meal, you can post it here (along with your height and weight) and I'll analyze it for you and make some suggestions.