I've done what I wanted to do while attempting to reduce my bf. Now I plan to follow a program that will assist me with gaining mass and strength. I intend to use some of the GST principles to help me attain 130lb and 18% bf.

Hoping this plan will work: 

SQUAT:

BACK SQUAT 

BULGARIAN DB SPLIT SQUAT 

REVERSE DB LUNGE 

ABS AND CALVES 

PULL:

PULL UPS

FLAT BENCH DB ROW 

LAT PULL DOWN 

LIFT:

STIFF-LEGGED DEADLIFTS 

CABLE PULL-THROUGHS 

LYING LEG CURL 

ABS AND CALVES

PRESS:

INCLINE BB PRESS 

FLAT BENCH DB PRESS 

DIPS

DAY1:ON

DAY2:ON

DAY3:STRETCH AND CARDIO 

DAY4:ON 

DAY5:ON

DAY6:STRETCH AND CARDIO

DAY7:REST

I WILL CHANGE BOTH COMPOUND AND SUPPLEMENT LIFTS AFTER MACROCYCLE 3 IS COMPLETE (REMEDY FOR MY BOREDOM). ALSO, I MIGHT ADD 2 WEEKS OF SOME OTHER TRAINING AFTER EACH 3RD MACROCYCLE IF CERTAIN MUSCLES SEEM TO LAG (LIKE FST-7 TRAINING).  

WILL CHEW:

SWEET POTATOES

BROCCOLI

SPINACH

BANANAS

APPLES

DRY BEANS

STRING CHEESE

COUSCOUS

OATS

TUNA

CHICKEN

LEAN BEEF

MIXED NUTS

MILK (ALMOND AND SOY ONLY)

EATING A BUNCH IS NECESSARY FOR ME TO GAIN (HARD GAINER HERE). I PLAN TO START IN THE 2400-2600 CALS RANGE. AIMING TO GAIN 6-8LBS PER MONTH. 

IF YOU HAVE ANY SUGGESTIONS/TIPS PLEASE SHARE.