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.  

This is my journey,

a journey I've just begun.

The sweat, the temptation

I'm here to embrace.

This is my race to run.

The other side seems greener

than what I've become.

But I've planted the seeds

for a better body and my motivation

will not cease until I've won.

I can walk, sprint, or jog

as long as I make it

and finish strong. 

It's not a temporary fling

I am married to this lifestyle

and it shall forever be my KING.

-Musclethick

I can only do what works for me and forget about the rest. No more distractions. Game on OVERDRIVE!