Haven't used Efke or Foma myself, but I have used a lot of Forte Pan, 400 ISO, in the past. Still have a box or two left in the fridge. For myself, 8 sheets 4x5" in a Jobo tank, 10ml of HC-110 pure syrup in 650mm water - that's about 1/2 strength of "Dilution B". I shoot at 200 ISO, presoak in water about 4 minutes, drain, add my developer, constant agitation/rotation on a unicolour base (can be done by hand too, back & forth) for about 9 to 10 minutes (depending on n-1, n+1, etc,e tc. Your mileage will vary), drain, water stop, fix, wash, photo-flow, dry.
Works very good for me.
good luck
joe