Ok, what I'm doing sounds crazy, but- so far- it is working for me. I'm keeping my carbs at 150-200 grams per day (which is low for me) my protein at 270-310 and my fat at, better sit down, 240-250 grams per day. It totals about 4200 cal a day with only 600-800 of it coming from carbs. Now, this is what I do throughout the week. On the weekends, I eliminate the fat (or knock it way down) and go ahead and have some pasta and other carbs to replenish. On the weekends I'm sure I don't go over 3000 cal if that every day. But, I do eat plenty of carbs to replenish from training, and keep my fat intake low to moderate.
How I get my fat and protein up there during the week is that I have three shakes a day with:
1 scoop whey
8oz of 2% milk
2-3 servings non-trans fat peanut butter (the bulk of my fat intake)
1 banana (split between all three shakes, for texture and taste, not the carbs)
creatine
flavored/sugar free metamucil (fiber for even slower digestion- keep anabolic)
cinnimon (for digestion)
You better believe it tastes good. In between these I have "regular meals. One might be two deli meat and cheese sandwiches on as little bread as I can stand (this often accounts for 60 grams of my 150-200 gram carb intake). I might also have a sweet potatoe and chicken or steak, something like that. The only limit is keeping carbs under 200.
I know the fat intake is crazy. So flame on if you like. But, this is damn near the same nutrient profile a lot of old school guys followed back in the 60s and early 70s. While there were definately steroids back then, I'd wager that there wasn't the relliance on them that there is now and diet had to be more responsible for muscle gains without adding too much fat. If you try this method and seems to be gaining too much fat on 3 servings of pb per shake, then cut it down to two or one if necessary. But, the key thing is on lower-moderate carbs is that you need the fat intake for hormone production and energy.
Btw- I've only been doing this a short time and I've actually lost weight on the scales but look more muscular- this is probably due to reduced water retention from less carbs.
Jacob