I'm 41 years old, 184 lbs. @ 12% bodyfat. I've changed jobs from a line firefighter to a 4 day a week (more stressfull)desk job in which I do alot of sitting and don't get to workout until 6:30 pm.

Because of the above I've adopted the 50/20/30 macronutient breakdown of the traditional bev diet, but continue to struggle with where to place the carbs in the diet to avoid fat gain.

Could someone please suggest how I should structure my diet to fit my new schedule.