Ok, there are a ton of places to begin, but I’m going to try to help. You have my supplement protocol in the first reply, so here goes with diet and exercise. First off, I’ll attack the diet.
Weeks 3-4, John Berardi’s “Almost” Don’t Diet (Growth Surge Stage 1) with a breakdown 35%P,50%C,15%F. When you calculate your maintenance calories keep that number in your head and then take 85% of that(just like Don’t Diet recommendations). You can eat in this range of calories. So if you calculate that maintenance is 3000calories, that is your high end on any given day, and 85% of that (2550) is your low end. You want slightly higher calories, protein and carbs while on MAG-10.
Weeks 5-6, John Berardi’s Don’t Diet (this time you eat at 85% of maintenance every day) with a isocaloric breakdown 33%P,33%C,33%F (Don’t worry about being dead on with 33%, but each macro should be about 30-40% of your calories on any given day).
Weeks 7-8, diet same as weeks 3-4.
Weeks 9-10, diet same as weeks 5-6. It is vital that you eat clean during this process. Base you food selections on what you read in the Foods that make you look good nekid article in the previous issues. If you need a free day (which is ok) take a weekend day during the MAG-10 weeks.
For training, it is going to be a little different.
Weeks 3-4: Use Meltdown Training. Lift on M,T,Th,F and do the jump rope lactic acid interval training as stated on the off day W,Sa,Su. Feel free to do light cardio (10-15 min, intensity level 5-6) to warm up for the lifting and the lactic acid interval training
Weeks 5-6: Use something very similar to your current program. M-Quad/Calves/Abs, T-Horizontal Push/Pull/Bis exercises, Th-Hams/Calves/Abs, F-Vertical Push/Pull/Tris. If you are unfamiliar with vertical and horizontal push/pull breakdown look into Ian Kings Stage 2 of the 12 Weeks to Super Strength Series. Feel free to do light cardio (10-15 min, intensity level 5-6) to warm up for the lifting and you can do around 20-40 minutes of moderate to high intensity cardio on 2 out of 3 off days.
Weeks 7-8: same as weeks 3-4.
Weeks 9-10: same as weeks 5-6.
Good luck and keep us posted on your results.