HELP!!!

[tshaw024]

I have an event I need to be in tip top shape for at the end of the month. I've been a little lazy about my training lately only going to the gym about 4 days a week and only training for about 45 minutes tops.

I weigh 208 lbs. right now, and I'm somewhere between 12 and 13% bodyfat. I want to lose 10 lbs. of fat, and gain 5 lbs. of lean muscle in three weeks. I plan on doing zero carbs after 12:00 pm every day. I was going to do zero carbs altogether but my body will just shrink and I will lose muscle fast. Can anyone help with some macros that will get me on the right track to my goal?

So basically my lean body mass is currently roughly 181 lbs. If I up that to 186 lbs. and lose those ten lbs. of fat that would put me at roughly 8% bodyfat. So I'm trying to cut 5% in three weeks. I know that is a lofty goal but my diet and training have been horrible lately so I really think this can be achieved...

[tshaw024]

Also I'm currently supplementing with whey, CLA, a multi, and creatine.