I was wondering if anyone could help me out a little bit. Currently i'm about 185lbs, approx. 18% bodyfat. Through various methods, I have calculated my maitenance calories is around 3200 calories (does this sound right? I used the excel spreadsheet found on the forum which uses the Harris-Benedict formula). According to the same excel spreadsheet, for me to lose 2lbs a week, I need to consume 2200-2300 calories, at 40/40/20 is about 230c/230p/50f. I noticed the diet that NoQuarter posted is roughly 2700 calories, using water for the oatmeal (and I assume the 1/2 cup rice and 3/4 cup oatmeal is measured dry?). How/where would you recommend I cut back on calories with this diet? Any help is greatly appreciated. Currently I train 3 days on, 1 day off. Day 1: Chest/Tri's Day 2: Back/Bi's Day 3: Legs/Shoulders My goal is to lean out a little bit (love handles/back fat are annoying) and then attempt to bulk from there.