UPDATE:
I'm weighing in at 207 lbs. right now, at 5 10. As of this writing (August 15, 2009) I have just completed a week in which I set 11 personal records. I'm beginning a cut to see if I can get to about 197-200 lbs. at 9% BF or lower. I'm sticking with an upper/lower heavy/light split. This allows me to focus on hypertrophy, while still getting in some low rep work. The hypertrophy portion however will be lowered by a few reps per set. Here's how it shakes out (with some variation week to week):

Sunday: Heavy Upper
BB Flat: 4x5 reps
DB Rows: 4x5 reps
BB Push Press: 2x6 reps
BB Rows: 2x6 reps

Monday: Lower Light
BB Squats: 2x8 reps
BB Romanian Deadlifts: 2x8
BB Standing Calves: 2x8 reps

Wednesday: Light Upper
Incline DB Press: 3x8 reps
Pullups: 3x8 reps
Seated DB press: 2x8 reps

Friday: Lower Heavy
BB Deadlift: 3x3 reps
Front Squats: 4x5 reps
Seated Calves: 2x8 reps


Diet Section
Old (weekly average)
During Bulk
Calories: 3803
Fat:150g
Saturated Fat: 48g
PolyUnsaturated: 21g
MonoUnsaturated: 43g
Carbohydrates: 302g
Fiber: 26g
Protein: 310g

New (weekly average)
During Resveltening, % drop in ()
Calories: 2807 (-26%)
Fat: 106g (-29%)
Saturated: 28g (-42%)
PolyUnsaturated: 23g (+10%)
MonoUnsaturated: 34g (-21%)
Carbohydrates: 164g (-46%)
Fiber: 22g (-15%)
Protein 292g (-6%)

So basically I was able to hack off 25% of my calories, 30% of the fat, cut carbs in half, and maintain protein intake



Daily Diet

Sunday
Breakfast: Oatmeal, 5 eggs
Meal 2: �½ Tuna Sandwich
Meal 3: 8 oz. chicken
Meal 4 (Pre-Workout): �½ Tuna Sandwich
Meal 5 (Post-Workout): 12 oz. meat, 8 oz. O.J., 8 oz. vegetables
Snack: Brownie sundae
Pre-Bed: 2 oz. tuna, 8 oz. cottage cheese

Monday
Breakfast: Oatmeal, 5 eggs
Meal 2 (Pre-Workout): Tuna Sandwich, Banana
Meal 3 (Post-Workout): O.J. 8 oz. chicken, Apple
Meal 4: Tuna Sandwich
Meal 5: 12 oz. meat, 8 oz. O.J., 8 oz. vegetables
Pre-Bed: 8 oz. cottage cheese

Tuesday
Breakfast: 5 eggs
Meal 2: �½ Tuna Sandwich, banana
Meal 3: �½ Tuna Sandwich, apple
Meal 4: 12 oz. meat
Meal 5: 8 oz. chicken
Pre-Bed: 2 oz. tuna, 8 oz. mixed vegetables, 8 oz. cottage cheese


Wednesday
Breakfast: Oatmeal, 5 eggs
Meal 2: Tuna Sandwich, banana
Meal 3: 8 oz. chicken, apple
Meal 4 (Pre-Workout): Tuna Sandwich
Meal 5 (Post-Workout): 12 oz. meat, 8 oz. O.J., 8 oz. vegetables
Pre-Bed: , 8 oz. cottage cheese

Thursday
Breakfast: 5 eggs
Meal 2: �½ Tuna Sandwich, banana
Meal 3: �½ Tuna Sandwich, apple
Meal 4: 12 oz. meat
Meal 5: 8 oz. chicken
Pre-Bed: 2 oz. tuna, 8 oz. mixed vegetables, 8 oz. cottage cheese

Friday
Breakfast: 5 eggs
Meal 2 (Post-Workout): 12 oz. meat, 8 oz. O.J., 8 oz. vegetables
Meal 3: �½ Tuna Sandwich, apple
Meal 4: �½ Tuna Sandwich, banana
Meal 5: 8 oz. chicken
Pre-Bed: 2 oz. tuna, 8 oz. cottage cheese

Saturday
Breakfast: 6 eggs
Meal 2: 6" tuna grinder, �½ bag doritos
Meal 3: 6" tuna grinder, �½ bag doritos
Meal 4: 12 oz. meat.


So that's my daily diet. Tuesday & Thursday would be different if I didn't have to work 7 hours, then spend 5 hours in class. I actually bring my pork chops with me to eat before I go to class, then eat the chicken between 2 of my classes. I eat the tuna that I didn't use in the sandwich each day before bed. I may start to bring my veggies with me to work so I don't have to eat them before bed. Wednesday I work 10 hours, then go to the gym. Friday I only eat breakfast (5 eggs) before the gym because I have to work in the afternoon and I can't get in much more beforehand. Plus I deadlift Fridays, and I hate having a filled stomach for those. Every other Saturday & Sunday is different, what I have listed is the days that I have to work on.
Highs:
Squats: 345*1
BB Front Squat: 275*1
Deadlifts: 450*1
Romanian Deadlifts: 435*1
Rack Pulls: 505*1
BB Box Squats: 315*1
Rack Lockouts: 325*1

Pullups: 90*1
DB Rows: 130*3
BB Rows: 300*1

BB Flat Bench: 285*1
DB Flat Bench: 110*2
BB Decline Bench: 300*1
BB Incline: 225*1
DB Incline: 110*2
DB Seated Press: 85*1
BB Standing Press: 175*1

Run: 10 Miles

2/10/2008
2,557 calories
48% carbohydrate / 19% fat / 32% protein. Not sure why I was lower today on intake...

2/12/2008 Chest Day

BB Flat: 230*2,1(rest/paused rep) 215*3 200*4 185*5 175*9
DB Inc: 65*9 70*6 60*8
DB Dec: 70*10 80*7 85*5
Cable Flyes: 40*8 30*11
Iso Ballistic Pushups: 6, 4
Rack Lockouts: 245*6 260*4 240*6
Elbows Out Extensions: 30*11 40*8 35*10
Seated BB Mils: 80*10 90*7
Lateral Raises: 15*10 20*5

Notes: Not sure what happened here..I got the extra rep at 230. I tied my alltime high on db decline, but I dropped several reps on the flat 215, 200, and 185 set. I just had no pop for some reason. I LOVE rack lockouts though, and the elbows out extensions are great.

Forgot, yesterday's intake:

2/11/2008
4,743 calories
46% carbs / 34% fat / 18% protein

today:

2/12/2008
3,077 calories
52% carbs / 21% fat / 26% protein

2/13/2008 Heavy Leg Day, abbreviated

BB Squats: 185*8 205*6 225*3 245*2
BB Front Squats: 135*4 135*7 155*6
Seated Calves 90*10 90*7 cramp cramp cramp f*ck


Notes: Ok this was just a doomed session from the start. I hate days like this. First of all yesterday I rolled my ankle avoiding a car in the street going through a crosswalk. THEN today for some reason I felt extremely dehydrated no matter how much I drank.

The quads were cramping up on squats, front squats, and then I got probably the 2nd nastiest cramp I've ever gotten, in my right calf. I still wanted to do some hamstring work but could not get my calf to unball for about a half hour. Not good times.

nutrition intake:

2/13/2008
3854 calories
47% carbs / 29% fat / 22% protein

2/14/2008
3,517 calories
41% carbs / 29% fat / 29% protein

2/15/2008
3575 calories
42% carbs / 37% fat / 19% protein (171 grams)

2/16/2008

Pullups (50): 11,8,5,3,4,4,2,3,2,3,2,3
DB Rows: 80*10 90*8 120*1 100*5
Chest Supported Rows: 90*10 90*10
BB Shrugs: 225*8
DB Hammers: 30*10 35*5
Bent Over Short Bar Curls: 40*8
Seated Db Curls: 25*6
Running: 30 minutes, 3.35 miles

Notes: Oh man....never done 50 pullups before, then saw it suggested here. Really sapped me. I can hardly wait to try it after deadlifting. The run was unbelievable. I was so dehydrated my legs were cramped, and I could barely even sweat. I thought I was going to pass out, but kept going.

Nutrition: 2684 calories
51% fat / 20% carbs / 28% protein
I ran out of time for one more meal, someone came over and other things came up..

2/17/2008

Man am I sore today...The pullups absolutely destroyed my lats and biceps. I even got a massage last night from a girl I had over and my back is still tight as hell. Good times.

diet:
4189 calories
37% fat / 41 % carbs / 21% protein

Had a large pepperoni pizza today, hence the high fat.

2/18/2008
3132 calories, 25%fat, 50% carbs, 24% protein

I think from now on I'll just summarize by week, instead of day by day

2/19/2008 Chest Day

BB Flat: 230*2/1 rest-pause 200*4/1 185:5x5
DB Flat: 70*8 75*7 80*5 60*12
BB Incline: 135*9 135*9
Ballistic BP: 65*10 75*10 85*8
Rack Lockouts: 245*8 275*2 255*6
Elbows Out Extensions (inclined): 40*11 45*8 40*12
Dips: 25*6 BW*9
DB Militaries, seated: 40*9
DB Lateral Raises: 15*13

Notes: Not sure how I feel about this. I've been eating massive amounts (for me) of overall calories and protein for 3 weeks now and I'm not really seeing any increase in strength. Meh.

2/20/2008 Quads & Calves

BB Jump Squats: 135*10 155*10 175*6
BB Front Squats: 155*4 135*9
Unilateral Leg Extensions: 95*9
Seated Calves: 135*10 135*10 135*10

Notes: I alternate weeks of deadlifting and squatting. So if I squat during the week, I won't deadlift that week, but the next I will, and I won't deadlift. I just don't recover fast enough to do both. On the weeks that I Deadlift I turn leg day into quad & calf day, then on back day I work in hamstrings.

2/23/2008 Back, Hams, Biceps

Stiff-Legged DL's: 225*3 275*3 305*3 330*2 350*1 shit rep.
Good Mornings: 135*6 115*6 95*7
50 Pullups: 7,5,5,3,4,3,3,3,2,2,2,2,2,2,2,2,2 (51)
DB Rows: 70*11
Cambered Preachers: 60*5 60*5

Notes: Decent Session, could've had another set or two of DLs, but wanted to save something for the pullups since I"m still getting acclimated to doing that many.

2/23/2008 Week's Nutrition Averages

3344 Calories, 31% fat / 41% carbs / 26% protein (211 grams)

2/26/2008 Chest/Tri/Shoulder Day

BB Flat: 230*3/1 rested 210*4 185*7
DB Incline: 75*7 85*3 90*2-new record 70*9
DB Flat: 75*7 80*5 70*8
DB Decline: 80*6 85*4 DB Flyes: 20*11 30*7
Rack Lockouts: 255*5 275*1
Elbows Out Extension (Inclined): 45*12 50*7
Seated DB Mils: 50*7

Notes: REALLY pressed for time, did in about 90 minutes what usually takes me 150. New record on db inclines! 90 Lbs.!! I now weigh 182 lbs, up from the 176.5 I weighed at the outset of this, and I'm starting to feel stronger. Couldn't really do as much for tris & shoulders as I had to get to class.

2/27/2008 Legs..

BB Squats: 185*4 225*4 245*3 265*1
BB Hacks; 135*6 185*4 200*3
Seated Calves: 90*10 135*8

Notes: I was coming down with something, plus I had an exam and a paper due today. I really felt like shit while trying to squat, extremely dizzy, nauseous, not good times. Then the downstairs at BU was taped off so I couldn't get to the machines and weights I wanted to, apparently there's some "fitness class" using the whole thing. Which is weird because it just looked like a bunch of people working out.
I'm posting it today (Friday) because I've felt like ass the last few days, sore throat, stomach hurts, sleepy. Not good times.

3/01/2008 Nutrition for week

2,940 Cals

27% Fat / 44% Carbs / 27% Protein (194 grams)


Notes: I'm fighting off a bute of a cold. I played basketball yesterday, and thought I'd go to the gym and work my back after but I was exhausted. Today I'm very sick too. May try back day tomorrow if I feel better, if not, I'll have to just call it an off week for my back

3/4/2008

BB Flat: 235*3 (new P.R.!) 240*1 (New P.R.!) 225*1 195*5 175*8
DB Flat: 70*9 75*7 80*5 70*7
DB Flat Alternating: 50*7 55*5 45*7
BB Incline: 135*9 15*8
DB Flat Squeeze: 40*10 50*7
Rack Lockouts: 245*3 255*2 265*2
Elbows Out Extensions (Inclined): 45*13 55*4 50*8
Standing DB Militaries: 95*7 75*12
DB Side Laterals: 15*10
Running: 3.35 miles, 30 minutes

Notes: Good session. 230 had been my personal high on benching for about 5 years. The record of 235 stood for about 2 minutes haha. I think I could've gotten more reps but my pecs felt like they were about to charliehorse or cramp or something. I'm still not completely recovered from being sick yet so I may not be fully hydrated. Rest of the session was good too, nothing earth shattering.

3/5/08 Quad & Calf Day

BB Front Squats: 135*8 175*5 185*3 200*2 135*8
BB Hack Squats: 185*2 225*2 255*2
Standing Leg Press (Calves): 270*12 360*12 450*12 540*14
Running: 3.35 miles, 30 minutes

Notes: Getting used to the two main exercises for quad day. On Front Squats how do you manage to keep the BB from sliding down your arms? I felt like I was tipping forward slightly with the 200 lbs, and I couldn't hold it there really. Also the run was the hardest time I've ever had running at that speed and for that time amount. I'm not sure why, I was destroyed by it.

3/8/2008 Nutrition for Week

31% Fat / 43% Carbs / 24% Protein (184 Grams/day)

3/8/2008 Back & Biceps

BB SLDL: 225*12 245*10 265*8 275*6
50 Pullups: 7,5,5,5,3,3,3,3,3,4,3,3
DB Rows: 70*11 75*11
Cambered Bar Curls: 50*10
Cambered Cable Curls: 70*10
Snatches: 95*3
DB One Arm Shrugs: 80*10

Notes: Just past 9 years in the gym last month. I think this was the FIRST time I ever did 4 sets of deadlifting ALL over 6 reps, and the first time I ever had 3 sets over 8 reps. I'm consolidating the 50 pullups set(s). It's taking me fewer and fewer sets each time, even if I'm not adding reps to the early sets. After the DL's and pullups I didn't really have a plan for this workout...I'm not sure where to put snatches...back day? chest/tri/shoulder day?

3/11/2008 Chest / Triceps / Shoulders

BB Flat: 240*1 245*1 (New PR!) 225*1 -right pec cramped up 195*5 180*11
BB Incline: 175*6 165*8 155*10 135*14
Cable Benching: 40*12 45*9
DB Incline: 75*6 70*8 65*10
DB Flyes: 25*10 30*7
BB Close Grip BP: 135*7 120*11 125*10
Dips: 45*3 25*4 BW*7
Elbows Out Extensions: 50*7 45*10
DB Seated Militaries: 40*8 50*6
DB Side Laterals: 20*10

Notes: Another PR on benching, apparently the creatine and increase in calories is finally kicking in. I also feel like the dynamic/lockout work I have been doing the last few weeks is paying off, As I'm pushing off my chest with the benching I really feel I can generate a lot more speed at the bottom. I also weigh 184 now, I don't look any softer really either. I'm not quite as shredded as I am in my myspace-pic-avatar that everyone hates, but you can still see definition on all my abs

Pretty good actually. I'm basically forcing my chest to adapt.

Some back history: My father was a horrible bencher, I'm a horrible bencher, my children will probably be horrible benchers. I don't know if it's tendon insertion points or waht. Anyway, at my absolute apex of strength, when I was 197 lbs and about 13% bf I still could not bench 230. About a month ago I started upping my caloric intake, started shoveling back protein and creatine, and basically decided that I'm going to pummel my whole body, chest included, into submission.

The interesting thing is that the stronger my pecs get the more I can feel them contract on benching movements. Whereas at first I REALLY felt my delts and triceps, now I can feel my pecs dominating the movement, finally. It's really a novel feeling and I'm excited to finally experience it.

I'm not going to keep at this volume forever, probably 4 or 5 more weeks worth should do it.