2g pro/lb of LBM
0.25g fat/lb of LBM
0.5g of carb/lb of LBM
*note that "per lb of LBM" is NOT the same as "per lb"
...eg if you are 200lb 12%, you have 176lb of LBM.
...carbs should all be reg oatmeal, baked/boiled potatoes, low GI rice (I use wild), or veg... and you have to count trace carbs in any food.
No steroids required... but no cheat/"carb-up days! Be a man, know your goal, and stick to it. Keep lifting, and do cardio when you can. Low dose ECA helps also to increase cal burn and to maintain w/o intensity. If you do not have a badass six pack after 8 or less wks, you either were over 15% in the first place, or you cheated.
If anyone wants, PM me with your email addy and I can send more info and sample meal plans.