Alright guys I've been off for 3 months and its time to start putting on some mass for next year. I competed at 172ish in march and want to gain some quality weight so I can hang with the big(ger) boys next june. This is the plan, first ten weeks will be a recomp of sorts just to stay in decent looking shape for the summer, second 10 weeks will increase cals and try to really pack on some weight. starting stats are 5'9 210 13-14% bf.
goal: 205 <10%
1-10 test e 250/week
1-10 mast e 400/week
1-10 eq 450/week
t3 40mcg/day

goal: 230 12%
11-20 test p 150/week
11-20 eq 450/week
11-20 npp 450/week
humulin r 20iu 3x weekly divided into two doses

diet as of now is 3000 cal a day, 300p/300c/60f will adjust this depending on my progress. It will definitely go up in the second 10 weeks.

training I train 4-5 times a week on a 4 day split. It goes chest/abs, back, arms/delts, legs. Post workout is 30 minutes on the stairmaster.

notes: this will be my first time experimenting with a low test cycle so well see how that goes. Will probably give blood 1-2 times over the cycle to keep rbc and bp down