Protein/fat/carb split and when to eat

Does anyone have a suggestion on a good split between calories from protein. fat, and carbohydrates(example 40pro/40carb/20fat ? I am a freshman at 5'9 200lbs. I am already in good shape, but hoping to put on leaner mass and stay close to 200lb. I play Strong inside linebacker in a 5-2 and guard/tackle in a basic I formation. Next year, I will probably be on varsity and hoping to be a productive player. I need a diet to maintain weight, but put on leaner mass and gain lateral speed. Righ now, I currently work out 2 hours a day and 4 days a week.

Is there any importance on when to eat certain things? (complex carbs so many hours before/after workout) or anything like that?