I a little background...

I am 26 and have been lifting for 12 years. I currently weigh 228 lbs and am 15% bf. I have some time before my first competition and wanted to see how I would react to fats instead of carbs. Basically, can anyone give me an idea of what a good fats diet would be? Oh, and because I lost too much muscle the last time I dieted down, I am doing no cardio at the moment.

Any advice is much appreciated!

You might try the form of 2X per week carb up.

The best fats are from cold water fish, Flax oil and for a change, use olive oil and Udo Blend.

Other fats are natural occuring in foods are more saturated and shorter chains.

You might want to see how MCT works for you.

I'm not sure if you want to cut out carbs completely. If you want to plan for a competition, I really suggest preparing a year in advance. Learn to diet, do some gain/hardening phases and work your way up to a competition diet.

Get yourself to about 8-9% before considering a competition diet.

Frank