The malto/dextrose before your workout will help. Use half or 1/3 as much as you would use in your PWO shake. If you haven't read the stickies in the nutrition forum, then do that. Have some protein before hand and make sure you eat a meal with some low GI carbs about an hour before hand. I like to have a banana and a whole wheat english muffin.
I don't worry about my fat intake because I cook with a lot of olive oil and I'll end up getting just the right amount of fat by not worrying about it. For every meal, I have a protein & a carb. Normally tuna, eggs, chicken, or steak for protein, then sweet potato, bananas, brown rice, cereal, or oats for my carb. I have steamed veggies in place of those carb choices in the evening most of the time. But make sure you get one of each in at every meal. Beans are great. Have you been keeping track of your food at fitday.com?
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