Slim Down this Summer

I’m a 17 year old guy who entered the Delayed Entry Program for the Marine Corps on October 1st. My recruiter told me yesterday about a competition between every willing and able poolee (DEPped person in Marine Corps) for the 9 open slots for MARSOC 2011. I NEED ONE OF THOSE SPOTS. It’s projected that there will be around 50 people in competition with me; around 20 of those people MIGHT be on the same level I am at this very moment. What I need is to get better than at least 11 of them. I’m very strong, already capable of a first class PFT, but I NEED to improve; mainly at running. I need at least a 20 minute 3 mile, 25 pullups, and 90 crunches (I have all this down except for the 3 mile). My recruiter gave me an INTENSE workout schedule, but I still need a great diet plan. I’m 6’1", 165 pounds. Lean, very dense muscles. According to Sgt. I need to be on a high carb, low protein and extremely low fat/sugar diet. I have 3 weeks to drop my 3 mile down (preferrably by about 4 minutes), HELP PLEASE?
I’m a guy.. And I was hoping someone could suggest a diet plan?
According to SGT this is the first time they have ever done this; they are opening 9 spots up for the entire year to new enlistees. I’ll go ahead and take my recruiter’s word for it.

Just FYI: You cannot get into MARSOC unless you have at least 2 years of combat experience. This "competition" will not get you any type of slot.

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