Breaking Down Food %

Competition is less than a month away and Ive been maintaining the weight I need to compete in the 59kg weight class. However Im right on the edge and want to drop just a few pounds so Im adjusting the percent of carbs, proteins and fats  I consume daily(As per suggested by coach Carney) I want to increase protein and fat and reduce carbs. I thought Id share how to figure this out in case anyone wants to do it for themselves.

Breakfast                           Carb       Fat         Protein
1 cup almond milk                8             2.5            7
1 Pear                                 25           0                0
I can Tuna                           3             0               35
2 cups raw veggies             18            0                0

Lunch
Chicken breast                   0                4                23
2 cups Raw Veggies          18              0                  0

Snack Avacado                  12              21               3
1/4 cup walnuts                  4                18               4

Dinner
Elk Steak  4-6oz                0                 3                25
Salad w/ dressing               24               7                0

Carbohydrates have 4 calories per gram  so 112g x 4= 448 calories
Proteins also have 4 calories per gram so 97g x 4= 388
Fats have 9 calories per gram so 55 x 9=  495
Total 1331calories 
33%carbs
29%protein
37%fat
Planning to eat this menu I can see I have room for atleast 300 more calories so I will add a yam and of course my daily dark chocolate.  (3 squares)

Long Cycle Training
Warm Up JM x 10min
20kg 1 swing 1 clean and jerk x 6,7,6,7 in 4min
12kg gloved set 2swing 1 clean x 5min per arm at 9RPM
GPP Set
20 each
16kg KB jumpsquat
 HLR
 Pull Up w/mini band
 Push Up
TRX Row
Military Press (Alternating)
Ab Wheel Roll Out
24kg RDL
Burpee (10 burpee to box jump-10 burpee to hindu push up)
30 12kg Russian Twist

20min A.M Yoga -new daily ritual.