My advice is to not get too hung up on carbs and fat intake. You sound like you have a fast metabolism, and if you want muscle gain, there will be a little fat gain no matter what you do. I agree with SDF about waking up and downing a preworkout shake. I do the same thing. But, this is what I do and you should think about giving this a try....(little trick I picked up)
Down a tablespoon of extra virgin olive oil with each shake as long as it's before 6 pm. It is about 120 calories per serving and is mostly monosaturated fat and also has omega's 3 and 6. It has a range of health benefits, and is the best source of calories/healthy fats. Start off with one tablespoon, and go from there. I've also heard it benefits test production.
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