Sephy, I think the shakes will help - get that first meal in when you wake up at 8 a.m. and try to get something (protein & some carbs) every 2 hours thereafter - as your schedule permits of course.

I've found that on my cardio days I tend to eat a little less - on purpose - a la zig zag method of fat loss, but I make sure I have sufficient protein for the following day's lifting session.

As for the fat/carb/potein ratio, you CAN keep your fat up while doing this AND see results. The key is to get sufficient protein. I tend to play around with the carb/fat ratio - on days the carbs are higher the fat is lower and vise versa. If carbs are low (below 50g) and fat is too low (below 80g) I get hungry and end up miserable - it's a bit of a balancing act. This is where freeday comes in handy - try to use it as a typical LC day (60-70% fat) so the old bod doesn't get confused.

Best of luck
Nat