I really need a hand here with my numbers........

[therookie]

Im confused im trying to get all my calculations but got a little lost in kak's post...And how much fat do i intake........Im goin crazy here................

Heres my current stats today if anyone can help me please....

6'0
285
18% B/F

I had a shoulder injury that set me back from training now its time to get back to work...Naturally though

 

[therookie]

Forget it i found Mr. X's Excel Sheet.....Thanks anyways