Hey, there, korykk. Long time, no speak. (grin)
Winging it works for some people, but I have greater faith in having a plan, following your plan, and adjusting it based on your results.
If you've been eating 1g of protein per pound of body weight and 0.4g of fat per pound of body weight. That part of things doesn't have to change that much.
Continue to get 1g of protein per pound of body weight. Increase fat to 0.5g of body weight. Eat fibrous green veggies, all you want, at every/any meal. You should also get 3 servings of fruit, one at each of your P+C meals (or at least the first 3) and a serving of beans (1 cup) on a daily basis.
For Peri and PWO nutrition, you'll continue with a serving of Surge and a whole-food starchy carb meal. I still like a 2:1 ratio of starchy carbs to protein in the PWO meal.
But now we get to start adding some EXTRA calories into the mix I'd start, maybe, with some oatmeal at your first P+C meal of the day. Shoot for about 250 calories in that one addition alone. On any week that you would weigh and measure and the scale doesn't go up a little, you would need to increase calories by another 250 calories per day in the form, once again, of starchy carbs. You would add it to the second P+C meal of the day.
So long as you're willing to raise calories by 250 on any week you don't gain scale weight, you should make steady progress towards your goals.
Except for a couple of HIIT sessions per week (19 minutes in duration, 7 sprints), cut out any cardio you are doing.
Those are my quick thoughts. Same structure. Numbers not that different. Just a slight increase in calories.
How does that sound? Systematic, simple and straight forward enough for you? (grin)