Cobra, I got very good results bulking (and gaining very little fat) on a 4 day diet system. The first 3 days I ate very low carbs, around 50 g a day (mostly from veggies and natty pb). 250-300 g of protien. No processed food. I was using a modified hit system at the time (now I'm doing something similar to hst training, but with some changes) so I only hit the weights once every 4 days. I would drop my cals every day. 6k,5k,4k and did cardio every day on low carbs. No processed food, period. Day 4 I would lift, extremely intense but pretty low volume (after about 5 months though hit type training stopped working for me, but I did put on alot of size for awhile). I would shoot for 8k cals. I stuck with very low gi carbs, about 400 grams of protien. I used insulin post workout and drank a gallon of skim along with a scoop of whey before leaving the gym. On this day I did allow myself one cheat meal if I was craving pizza or ice cream. Otherwise it was low gi carbs, lean cuts of meat and alot of efa's (nutts, flaxseed oil, fishoil). It worked pretty well, I put on alot of size this way and only gained about an inch on my waist. Basically used 50mg prop/50mg tren ed with liquidex and humalin-r (only once every 4 days though).
Anyway to your other question on cutting, again pretty similar bro. I'm 8 weeks in though, down to 215 (so 30 ibs). Eating 3000-3200 (so about 200 more than you). I train each bp 3X a week right now (very few sets though), and do cardio 5 nights a week so I might be able to get away with a few more cals. My carbs are around 20 gram some weeks, but upped them to 50-60 a day on my low carb days this week and still dropped 4 ibs, and actually gained a little strength in my tri's and delt's. As far as your cals go, keep them where they are if you are losing. I would slowly cut the carbs down and just replace them with fat cals. For every 2 grams of carbs you remove just add a gram of fat. Preferabley in the form of flaxseed oil or extra virgin olive oil. Honestly, if you want to gain muscle while losing fat I would add a few more cals to what you are taking in. It might slow down the fat gain, but at least you will be gaining lbm. In terms of a strict diet to do this, I mean you need to eat absolutely no processed food, and need to keep close tabs on your micronutrient breakdown. When I say lose bf while gaining muscle I'm talking about very slow chanes though. Meaning you're bodyweight might remain pretty constant, just a very slow change in bodycomposition. But then again, if you are slowly and consistantly gaining muscle while losing bf, you continually look better. Personally I'm getting sick of looking like shit 6 months out of the year. I think it is better to stay lean year round, unless you are a pro and your career depends on you putting on 15 ibs of muscle from one season to the next to move up in the rankings. I mean, for most of us, what is the point once you get pretty big and the gains slow down? Why stuff yourself, gain 50 or 60 ibs to diet down and find that you only gained 6 ibs of lbm after 4 months of bulking and then 12 weeks of starving yourself?
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