Nutrition : IIFYM
I don't really calculate Carbs or Fats but I just eat and try to keep my total calories to maintenance/slight surplus. +300ish.
I calculate protein intake and try to get minimum 0.75g/lbs of bodyweight. If I can get more, I will.


*note* All weights listed below are based on one side of the barbell. So the proper total weight would be to x2 the weight I wrote and + 5kg (barbell / ez bar weight).
*note* Everything here is done using a Regular Barbell & EZ Curl Bar that weighs 5kg.
*note* Everything here is done at home so I do not have full access to plenty of weight plates thus I make due of what I have.
*note* Barbell Upright Rows is done on a EZ Curl Bar to make it easier for the wrists.
Format of weights
Heavy Day - Medium Day - Light Day
1st Cycle Weights (kg) Started : 19/9/2014 Completed : 23/10/2014
1. Squats  8.5 - 7.5 - 6.5
2. Bench Press  6.25 - 5.5 - 5
3. Bent Over Rows  6.25 - 5.5 - 5
4. Shoulder Press  5 - 4.75 - 4
5. Stiff-legged Deadlifts  5 - 4.75 - 4
6. Barbell Upright Rows  2.5 - 2.25 - 2
7. Calf Raises  6.25 - 5.5 - 5

2nd Cycle Weights (kg) Current Cycle Started : 26/10/2014
1. Squats  9.25 - 8.5 - 7.25
2. Bench Press  6.75 - 6 - 5.5
3. Bent Over Rows  6.75 - 6 - 5.5
4. Shoulder Press  5 - 4.75 - 4
5. Stiff-legged Deadlifts  6.25 - 5.5 - 5 (still trying to get proper form before moving heavier, I feel that I can go more heavier but I'll probably do that after this cycle)
6. Barbell Upright Rows  3.75 - 3.5 - 3 (still trying to get proper form before moving heavier, I feel that I can go more heavier but I'll probably do that after this cycle)
7. Calf Raises  6.75 - 6 - 5.5 (still trying to get proper form before moving heavier, I feel that I can go more heavier but I'll probably do that after this cycle)

2. Focus more on contraction
3. Lower back gets sore. Check form, focus on form.
4. Focus on contraction
5. Focus on contraction
6. Focus on contraction
7. CONTRACTIONSSSSSSS

Also, I found out that I forgot to add in the bar weight when increasing the weight of all exercises by 10%. So technically everything I have to add about 0.5g/2, 0.25g. Seems pretty insignificant so I'll probably calculate that in the next cycle and continue with this for now.
Overall feedback
I love squats. They feel so awesome.
Light day is really light.
Most probably will increase Exercise No. 6, Barbell Upright Rows, weight next week. It is too light (tested on heavy day).