1.5g protein per pound of bidy weight , 3/4g fat per pound body weight.
200lb man needs 300g protein , 150 fat per day. for say 6 meals (there will be an additional 50g protein via shake pist training)
300÷6=50g protein , 150÷6=25g fat per meal.
Personally i try to get 33% of my fat from foods like whole eggs and clan red meat , then 33% from Olive oil and 33% from coconut oil. The coconut oil is a key in energy
I'll use the oils with some red wine vinegar and honey mustard to make a dressing for my veggies in the meals I have lean meat like fish or chicken breast. Meals with fatty meats i eat cooked veggies like asparagus or Brussel sprouts that doesn't need dressing to taste better , every meal has at least 2 cups veggies.
Add in 50g simple carbs for an intra workout shake with
20g EAA , 10g Glutamate , 10g Creatinine , 5g Leucine , 5g Citrulline Malate.
Post workout shake is 50g Whey isolate , 50g fast carbs.
Thats where I'd start if i were 200 pounds and trying to grow , if that didn't work id add 10g protein per meal and 50g carbs to the meal after the post workout shake then add in 10iu humulin-R , PRE workout.