i see what you guys r saying, i work out M W F, and instead of me running 5 days what if i just focus on running 3 days a week? while mainting the 4k+ calories? i mean if i still eat like a pig its not gna hurt to run right? since i havent ran before at all. and yea my bad its not 20% i dunno y i said that im about 15%-18% now i started at bout there as well.

what would be best way for me to maintain muslce i gained and get that 8 pack? i dont got fudge or lots of fat but i just cant really see the 8 solidly, u can see the outside outline of it and such which doesnt look bad at all but i just really would like to get it or at least loose some fat.