There’s no optimal ratio, everyone is different. Try to get 250-400g of protein per day then play around with your fat and carb intake. I’m guessing that you need to lose fat as fast as possible. Check out the V-Diet forum or the Rapid Fat Loss thread.
Aim for 20-30g of fibre.
While I normally would agree with the protein intake, in this case it might not be optimal for him. Since he has joined a “fitness challenge” the obvious definition of “fitness” is to lose as much scale weight as possible. To the original poster: to do this you can fuck up your metabolism for awhile.
Eating the lower amount of protein is advisable as you will probably keep what little lbm you have. Eating the higher end could actually build muscle (which weighs more than fat in the same sq area) and thus you will look and feel better, but you won’t lose the dreaded scale weight.
Point is, if you care about the scale so much and need to lose 3 lbs/week, you have to suffer greatly. If you don’t care about the scale weight and want to look fit and be fit, then don’t pay attention to the scale (much) and eat the higher end of protein mixed with good fats. Use carbs after lifting only as the insulin secreted from carb consumption blunts lipolysis (fat burning).
Hmm, I didn’t realise that the fitness challenge’s winner is based on how much weight the contestants lose, I thought it was based on how their looks change. In that case maybe the OP can have a protein intake of 1-1.5 x lean body mass. Make sure to get your micronutrients in, supplement if you must, because it’s easy to get malnourished in such low calorie diets.
Post here again within 1-2 weeks of the final day of the competition to get more info on how to lose some more (water and glycogen) weight.