I’m 230lbs @18% bodyfat never been below 14% at190lbs. I want to make sure this is right. Week 1 3344cals @210 protein, 217fats, 30 carb grams Week two drop down 500 cals staying with at about the same amts of protein and carbs dropping fat grams to reduce cals.
You’ll need to get 70 carbs on training days according to the diet, with most of that coming after training.
At a lean bodyweight of 189 lbs, your week 1 calorie total might be too high. But then I guess as long as you tweak it in week 2, it’s probably no big deal. Also start out eating as few carbohydrates as possible to establish ketosis quickly.