Popular theories imply that one who has been restricting calories will be more likely to store fat when caloric intake is abrubtly increased.
Increasing your daily activity level/exercise should counteract this tendency to incrase fat stores.
The best advice I have to give you is establish a lifestyle that you can stick with in terms of diet and activity level. I wouldn't focus too much on how much you eat. I would focus on eating as much of a whole food based diet as possible. Eating the recommended 5-9 servings of fruit and veggies/day, with at least 1/2 of the veggies steamed or stir-fried is the single best recommendation I have (this can be remarkably challenging BUT VITAL). When you do that, you should find that you don't have room for excess macronutrients like protein, carbs and fats. Secondary to that, I would focus on eating more healthy fats like Omega-3 and Omega-6 essential fatty acids and less saturated fats and hydrogenated or partially-hydrogenated oils/fats.
As for protein and muscle-building, you might want to try consuming a whey protein isolate-based meal with no more than 30% carbs about 30-60 minutes before working out. A recent study showed this to enhance fat burning and muscle building compared to other protein sources or taking the meal after working out. I would still eat after working out too though!
Good Luck.
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