I read the sticky and have changed my diet for the past 6 weeks. Basically pic related. I've lost 9 pounds so far, on track to lose the remaining 6 I am after within a month. This should get me my abs back.
Once I have cut all the excess fat, what is the best way to bulk well? The sticky doesn't mention much beyond overall calorie intake - what should I eat? Do I have to work out more than the three times per week I do now? Does the 1g of protein per lb of body weight still apply?