When depleting, keep your fat intake higher. Sources of fat should be derived from EFA’S such as flax, pumpkin seed oil, fish oils, olive oil, and eat some red meat. Grill your steak the night before and eat it cold at work. When carb loading, keep your fat as low as possible. If you take in fat when attempting to carb load, you won’t get the insulin response you are looking for. Derive ALL your carbs from high glycemic carbs. If you are truly depleted, you won’t have any worries about storing any as fat. It will fill you out and give you the pump of your life.