Im 37yrs old 5"9' 194 at 12bf. Train 5 to 6 days per wk. Eating between 3200 and 3500 calories per day . minimum of 220grams protein per day. Spread out every 3hrs anywhere from 30to50gms at a time. Eat mostly complex carbs except b4 and after workout. I eat anywhere from 50 to 80 pre and post of simple carbs. My daily calric expenditure is right at 3000 on non training days and about 3600 on training days. Ive dropped from 201 to 194 in about 6wks. My lean body mass has went up about a 1lb. I lost 3 inches in waist. Goal is to get to 8%bf at keep weight about 190 b4 end of june.