Hi,
I don't know your age or high so I cannot really calculate your macros, but ideally you would want a ratio of 40%protein 30%carbs and 30%fats or 40% protein 40%carbs and 20%fat.
Try to keep your high fat foods limited to lower carbs than your other meals. Try almonds (or nuts but limit to 30g). You can alays do cottage cheese and peanut butter (limit to one tbsp a day). Add more carbs to your meals, but good carbs, i.e oats for bfast, pre-gym meal do brown rice and post gym add some sweet potatoes. During the day you can do low-gi brown bread if you want but limit to 2 slices.
I would suggest you read up more about dieting and using the tools to calculate your macros. If you have never done such a diet give yourself a trial run and learn how your body works. For me, high carbs is always a win and then tapering my carbs down later to lean out. I have done 2 trial runs myself to know what works for me. I learned from my mistakes of not adding in enough fats and sodium to my diet which always ended up in me leaning out to a point and not being able to get past that. So trial and error. But educate yourself and find what works for you.
I would like to suggest you read an article by Dr Layne Norton on contest prep dieting :
www.bodybuilding.com/content/science-and...-contest-advice.html
