[manmal]

The amount of macronutrients to be consumed would of course depend on your weight and activity level. I use this calculator for Leangains: http://sareyko.net/leancalc/

I agree that fructose (whole fruits) is preferrable to starch, and people with colitis/IBD seem to find relief from that: http://www.breakingtheviciouscycle.info

But I'd recommend agains juices - they allow to pour down way more fructose quicker than you could chew in the form of whole fruit.