I've been reading a lot about how your diet is one of the most important parts to achieving your goals. I'm new to the whole process and have been reading and researching for a few weeks now. I have finally got the courage up to join a forum and ask for help no matter how bad I look doing it. I have found good advice on how to track my daily diet. What I'm having trouble finding is anything that I can comprehend on how many calories, protien, carbs ect. That I should have daily.
Here are my stats and goals:
46 years old, 5'8" tall 170lbs. Not sure of body fat, or how to find it out on my own. I dont think that i'm remotely over weight at all. I'm looking to bulk up and stay toned. I have not started a cycle yet but hope to start one in the next month after a little more research. I have a very physical job pouring concrete 5 to six days a week and work out a half hour each day 6 days a week.
Any help would be greatly appreciated or even a lync to go to.

Thanks,
BZ
P.s. I hope I put this in the correct forum topic.