I will be following Joel Marions Stripped Down Hypertrophy program. http://www.T-Nation.com/article/bodybuilding/stripped_down_hypertrophy&cr=bodybuilding
I am 6', 190lbs. At my heaviest I was 217, now I hope to be that weight again by next summer with a lot more muscle this time. For this summer I'm not too sure what to do, it's too late to bulk before beach season and I don't have a ton of muscle mass to warrant a complete cut. I think I'm just going to lift heavy and eat clean and see what happens.
Group 1 - Alternate 5x5/4x10
A1 - Bench
A2 - BB Row
B - Lunges
Group 2 - Alternate 5x5/4x10
A1 - Dips
A2 - Pullups (I have to use palms facing grip, my gym doesn't have a straight bar)
B - Deadlift
Breakfast: 4eggs hardboiled or scrambled, whole wheat toastx2, fruit(usually a banana/apple) and 2-4 caps Flameout. If I don't have time to make this I'll have a shake with 2 scoops Grow!, 1-2 scoops Superfood and 2tbsp milled flax.
Lunch: Varies. Chicken breast/broccoli if I bring it with me, or I'll order a grilled chicken garden salad with extra chicken
Bedtime Snack: 2 scoops MD, 1-2 scoops Superfood, 2tbsp milled flax (Sometimes with blueberries)
I work as an installer for a cable company installing tv/internet/phone lines so I drive around the city all day. I eat when I can and go to the gym when I can. I am getting a new job starting at the end of the month where I'm only working 8-4. I will most likely keep my current job part time since it pays well and work just evenings and saturdays.