Today starts my 16 week contest prep. My starting weight is 212 lbs. My macros are set at 330g protein, 300g carbs, and 50g fat. My training split will be as follows for the first 4 weeks:

Day 1: Arms/Lats
Day 2: Legs/Calves
Day 3: Shoulders
Day 4: Back
Day 5: Chest
Day 6: Off
Day 7: Start cycle over