First, I’d point out that you haven’t gained THAT much fat, and that some fat gain is unavoidable when trying to gain muscle. Worrying about it too much can be counterproductive.
DIET. I think it’s likely you’re underestimating calories, at least some of the time. If I were you I’d stick with exactly 200 g protein, 250 g carbs, 70g fat for at least a week and see how bodyweight responds. Then slowly increase carbs up to 300 g or so. As bodyweight / strength increases slow/stall over the next months you can add more carbs and fat to increase the surplus.
If you’re eating/drinking mostly the same stuff from day to day your bodyweight really shouldn’t fluctuate that much. I weigh myself first thing every morning and the results are pretty predictable based on what I ate the previous day. That said, it’s not the worst thing in the world if you gain a little more than 1/2 a pound in a week – just stay consistent with diet.
If you really want to dial everything in you can focus on food quality (most carbs from vegetables / whole grains) nutrient timing (most carbs around workout), and other minutiae, but the most important thing is overall macros by far.
TRAINING. Where do I start. Lots of room for improvement with your split. The easiest thing might be to buy the 5/3/1 e-book and read it cover to cover (a lot of good info), then choose a template from there, such as Boring But Big. But assuming you want to keep your current split - Lower, Upper, rest, Legs, Push, Pull - I would basically increase the volume.
One of the dumbest “fitness rules” out there is that a workout shouldn’t be longer than 45 minutes or an hour max – that nonsense screwed me up for years. For example, if you’re only going to bench once per week you can hit it really hard - way more than 3 sets. But given the split you have I’d make your “Upper” day a heavier day where you focus on weight progression and your push/pull days more volume-based.
For example:
UPPER
Bench / Incline - 4x6
Row - 4x6
Shoulder Press - 4x6
Weighted Pullup - 4x6
Heavy curls / tricep movement (6-10 reps)
Then keep your push/pull days more or less the same but include a DB pressing movement for chest and do more total sets in the 8-15 rep range with relatively shorter rests (1-2 minutes).
Your lower body work looks more or less fine – just focus on progressing the big movements. Add 5 lbs to the squat per workout for as long as possible, when that gets really hard drop the weight 20% and increase the reps and work your way back up. You could also move deadlifts to “pull” day. Don’t do curls on the lower day.
As far as kyphosis, don’t program your main work around that, just do a lot of upper back overall, spread throughout the week. Buy bands and do a variety of band pull-aparts (different hand positions) every day. Mostly try to keep elbows above shoulders. Then do slightly heavier upper back work when you train back – e.g. face pulls w/ rope 4 x 15.
Also consider adding some cardio/conditioning, if you aren’t doing that. Even just walking. Eg 30-60 min fast/incline walking per day.
EDIT: or just do the 5-day split in the first post here: Power Building 4 Days Workout - Christian Thibaudeau Coaching - Forums - T Nation
