Day 1

I figured it's probably a good idea to start by giving my stats and what I'll be doing to bulk up and then cut some body fat toward the end of the program, so here it is:

6'2"
205.6lbs at 12% body fat
14.5" upper arms
24.5" thighs
43" chest
15.5" calf

The weightlifting will consist of an 8-12 week strength/power phase, a 4-6 week split routine phase, then a cutting phase.

Phase 1 (A):
Sunday: (all 5sets x 5reps ramping weight to top set)
Squats, Bench Press, Barbell Row (from ground, no cheating)
Assistance exercises: 2 sets hyperextensions, 4 sets sit-ups

Tuesday: (all 4sets x 5reps ramping; squats stay light for recovery)
Squats, Military Press, Deadlifts (again, from ground)
Assistance exercises: 2 sets sit-ups, (chin-ups or shrugs if recovering well)

Thursday: (4sets x 5 reps, 1set x 3reps, then 1set x 8reps using weight from 3rd set)
Squats, Bench Press, Barbell Row
Assistance: 3sets x 5-8reps of dips, 3setsx8reps bicep curl/tricep extensions

If I begin to stall or need more recovery for my chest and back I'll switch out to Incline Bench and Power cleans for a week followed by normal for a week, etc.

Diet will consist of 4,250 calories on workout days and 3,750 calories on non-workout days. This is what I will begin with. If I'm not recovering completely or gaining too little/too much weight I will adjust accordingly. The majority of my diet will be clean, low-ingredient foods. My supplementation will consist of a multi-vitamin, a weight-gainer shake, whey protein, glutamine, creatine, and a complex carb supplement for workouts. My meals are split into either protein+fat meals (with little to no carb) or protein+carb meals (with little to no fat). My carb intake will be geared toward my workouts. So, essentially I'll have 5 p+c meals and 3-4 p+f meals a day.

I'll post phase 2 and 3 workouts when I get closer to them. A lot of this depends on my progress and recovery abilities. With phase 1, as long as I'm making progress each week I'll stick with it for up to 12 weeks, then I'll move to phase 2, etc.

I'll post my workouts on my workout days and I'll give an example day of eating as well! Let's jump into this and see what happens by October 31st!