Hello guys!

I am 20 to 21 years old, i am 5' 11'' tall and i weight abt 177 lbs. I workout abt a year and a half and my bodyfat is around 9%-10%. My maintainance is about 3000 Kcals.

My workout is:
Monday - Shoulders
Tuesday - Back
Wednesday - off
Thursday - Chest
Friday - Legs
Saturday - Arms
Sunday - off

I finished my cutting period a week ago, and from now on my goal is to put some muscles while maintaining my bodyfat until May 2011(about one year).

Well my question is... How to make my diet more effective so as to achieve this goal.


I have 2 nutrition plans in my mind!

The first one is to separate my meals in P+F & P+C

E.g.
1) P=40g + C=70g + F=10g + some fibre
2) P=45g + F=30g + some fibre
3) P=50g + C=70g (prewo)
4) P=40g + C=110g (postwo)
5) P=50g + C=70g
6) P=30g + F=30g + some fibre

Total= P=255g C=320g, F=75g(icluding trace fats)

My aim is to control insulin and to load with carbs in postwo meals so as to take advantage of the anabolic window.

But My problem with this one is that in periworkout meals i have too much Carbs, and i wonder if it would be better to break my carb intake evenly throughout the day except for the last meal.

My 2nd thought is this:

1) P=40g + C=60g + F=20g + some fibre
2) P=45g + C=60g + F=20g + some fibre
3) P=50g + C=60g (prewo)
4) P=40g + C=80g (postwo)
5) P=50g + C=60g + F=20g
6) P=30g + F=20g + some fibre

Total: P=255, C= 320, F=80g

Carbs and fats are broken down evenly.

So I am confused and don't know what to do! Please give me your advice!

PS My food choices are these:

Protein: egg whites, turkey, chicken, whey, yogurt and sometimes beef
Carbs: Orange(in the morning), bananas(postwo), oats, brown rice and potato
Fats: egg yolk, flaxseed oil, olive oil, almonds and walnuts.