in the very beginning, i was a strict 30 g. carbs/day on non training, and 80g. carbs/day on training days, and i did very little cardio, like 3xweek, about 20 minutes each. but i lost a ton of fat fast!!! like over 20 pounds in 5 weeks…The first 5 weeks i went from 24% to 16.5% then fat got a little harder to loose. then i started adding in a cheat meal on saturday, it didn’t hurt me at all but did a lot for me mentally. i started thinking my metabolism was slowing, so i had an all cheat day for saturdays, then went back to super-stict the other 6 days, with more cardio, like 5-6x/week, anywhere from 30-45 minutes, different ranges of intensity, like wave and HIIT training. Well, as far as “comming off” t-dawg, i can’t really answer that since i was on it for quite awhile and i eventually gave myself a little more carbs (probably) than what is scheduled by that diet… from weeks 6 thru now, i range anywhere from 50-150g carbs a day, with a good cheat day on saturday. also, i bumped up my cardio the past few weeks. during the past 6 weeks or so i’m doing mag-10, 5ml/day and it kept on my LBM like a charm. this is my 16th and final week, and i’m holding steady at 10% i was 10% last week, but i got tired of being on such a strich regiem for almost 4 months and since 10% was my goal, i’ve just been kind of easing up a bit and maintaining that %. my abs show up ok, but i think they’d be a lot better if i worked them out heavier and had a little more mass on them. that’s the new goal for this year, is to add ab mass… i hope this helps and wasn’t too confusing, so far this type of diet/cardio has worked great for me but ‘individual results may vary’. other points to make is that i also take in 220-230g. protein/day and enough in flax oil and walnuts to get my calories to 1800-2100/ day. i weighted 256, and down to 215-ish. let me know if you have any questions.