okay well most guys are going to tell you only green leafy vegetables on the high fat days. BUT, they are not informed abotu fruit carbs. a green apple is going to lower insulin levels, boost fat metabolism, and preserve muscle glycogen. so eat one in the morning and one at night. other than that, just stick to veggies.
you get to decide how long you go on each burst for... i suggest to stop the high fat days when you look flat and feel weak, and stop the high carb days when you look watery and soft.
the high carb days just include the essential fats. dont get any extra other than whats in your protein sources, and some fish oil and evening primrose.
carb source really doesnt matter much.. but, if you can, stick to moderate carbs like oatmeal, sweet potatoes, brown rice..
what kind of fats are you eating bro? give me some fod items i can help you out