I got a little fat, but I ate shit. Plan out how youre going to get your calories. My plan was generally to eat 3 protein shakes and 3 fast food meals that were on the healthy side for fast food (no fries, diet soft drink, and a ton of Wendys Chili or like 3 double cheeseburgers without the sugary condiments like ketchup/mustard or something). I knew it wasnt ideal but I was lean and it got the job done.
Figure out how to get the calories avoiding trans fat and refined flour/simple sugars and you will do much better than I did. This is no small task, though.
As for me, next time around I already know some foods and habits that will improve my results. Oatmeal with breakfast (maybe lunch too), Metabolic Drive instead of 100% Whey, Flax/Olive oil in my shakes, cooking mass chicken breasts/beef to take to work for lunch, 4 Flameout instead of 2 walgreens brand fish oil pills, possibly HOT-ROX but not sure on that one. I still think I am going to have to have one “clean” fast food meal a day to get the cals I will need (like 4000)but you do what you got to. Im also going to make an effort to get my carbs in before like 2pm (besides my post workout binge - i drink 45 g whey in gatorade concentrate during my workout and go to chipotle for a double meat burrito bowl after).
I think the “g-flux” of the HFT program will help your body comp as well. Thats my plan too.