can someone outline a good diet plan a week or even up to 4 weeks or your whole diet if possible? the protein/carb ratio and calories.. thanks..

the last time i did, i totally cut carbs till really low, i turned up looking like i was in 1 weight category lower. i heard that we should carb and/or fat up before the show so as to give the body a fuller look, but not too much to make your stomach bloat like a GH gut. comments on this as well?