40% of calories = protein so 4000 x 0.4 = 1600 / 4 cals per gram of protein = 400 g of protein
400 g of carbs
20% of calories = 4000 x 0.2 = 800 / 9 cals per gram of fat = 88 g of fat
Also, for really lean gains, walk for 30 - 45 minutes like 4 - 5 times per week. Walking uses primarily fat...