Whatsup guys?
Listen, I have been getting good results...I just finished Week4.
These are my macros
Total
Cals – ~2231 cals +50 give or take for Ranch + Worcestershire = 2281

Protein – 269g Protein
Carbs - 81g carbs
Fats – 52g fat


I am 230lbs around 20%bf, 5'6
Goal=190lbs and then reassess....
Long term goal=8%bf.

I have been told that for endomorhps (me more or less) you have to do Bodyweight X 13.

Some over at bbing.com have told me they go as low as 10x bw.

However, Narkissos always talks about how one should eat for their LBM.

I am confused with this.
Like everyone else I want faster results....and if Im eating too much Id like to know.

I did use the search functions and I was faced with a very complicated equation and didn't know how to work the factors.

Help me out guys!

BTW:
I talked to Nark and almost overtrained this week. For example I was doing cardio 6x per week
and sometimes 60mins cardio, go to class, comeback for 60-90mins weights then 30 mins cardio then come home then sprint with my dog and what not.

I went to the gym the next day and could barely keep me eyes open.
In any case, I had my cheat day, and took two days off total.

Tomorrow Sunday Ill workout.
Again, if Im eating too much please let me know.

PS. I have not lost ANY muscle, and in 4 weeks, have gone down around 6lbs.
I hardly ever lose muscle even on an all carb diet

(I had a 6month layover and pissed off!)

Thanks guys
Cardio