Food timing questions

[Horseman 5]

Hi all!!
This is my first post, so be kind I have been reading some of the threads, and this site is filled with some GREAT info!! I hope someone can help me with some questions, too!
Bio: 5' 7.5"; 145lbs; 29" waist; body fat 6% method 1, 9.18% method 2, and 13-14% by electric impedence; weight training 6 X a week (1-1.5 hr sessions); stationary bike 4 times a week (1 hr sessions @ 503cal/hour); windsprint and agility drills twice a week (30-40 min sessions); high metabolism (I lose scale weight when eating anything less than 2600 cal a day).
Prior to Christmas, I had a 28" waist and was on something like a 45p-45c-10f split. I packed on a few extra holiday lbs. in the form of an inch of waist fat. I would like to convert those extra lbs. to muscle, get my waist back to 28" and maybe put on a few more lbs. of muscle, too. The 45-45-10 was good for maintenance but it does not seem to be working for fat loss. I have been doing lots of research and it appears that a 40-30-30 split is one of the recommended methods for loss. With my acitvity level, however, I was going to go to a 45-25-30 split to maintain muscle (I use lots of protien). If anyone has advice on this split and my goals please let me know. My questions are these:

1) When is the best time to take supplements of flaxseed and fish oil? I have a book that says to take them WITH milk/juice and whey protein drink post-workout to help slow the release of insulin by the milk or juice. But then I read that fat taken during high blood sugar/insulin levels will only cause fat storage (and milk produces three times the amount of insulin even though it has a low GI!!) I thought it would be best to take the fat supplements further away from high/int GI carbohydrate intake to let my blood sugar/insulin levels come down and stimulate fat release instead of storage...?

2) Is it ok to drastically change my fat intake from ~ 25g/day to ~60g/day while at the same time decreasing my carbs?

3) What is the best way to divide my fat/carb intake to account for my twice a day workouts? I weight train EARLY (5am) so it is hard to eat a proper breakfast, and then cardio/run @ 4 or 5 pm.

4) Should I include fiber calories in my daily caloric intake? I get from 25-45 grams a day so that makes a slight difference in my percentages.

That's it for now. I have a million other questions, but I'll hold them for a while.

Thanks

[ebon00]

1) I'd take them early in the morning before you hit the gym with any vitamins minerals you may be taking. You should never take anything just after the workout that slows the release of insulin. This is the only time of day when you want insulin to skyrocket so that the nutrients you take in will be headed for the muscles with as little fuss as possible.

2) That would be a variation on the high-fat diet and I personally haven't had good results with that. If your metabolism is superfast then it may work but I don't really know.

3) I find it hard to eat before working out in the morning too and I've stopped trying. I find that I can still work hard (although it takes a few workouts to get used to it) and I don't get held back by undigested food in my gut. If it works out, skip breakfast and if necessary just have a quick (and small) protein/carb shake before hitting the gym in the morning.

4) Fiber doesn't add much to caloric content if I remember correctly. The thing about fiber is that they are hard to digest for the body (which is their benefit).

[Horseman 5]

Thanks for the input!