As per /u/31minutes AMA on /r/leangains

Check out the PDF summary here

/u/31minutes final clarifications

Weight in lbs 200 Macros for cutting Carbs Pro Fat kCal
Weight in kg 90.9 Training 273 307 45 2,727
Estimated maintenance 2,727 Rest 32 255 78 1,852

RPT Macros for bulking Carbs Pro Fat kCal

A: Back day Training 357 318 53 3,177
Deadlift 2x3-5 Rest 71 283 157 2,827
Press 2x6-8
W. Chins 2x4-6 Bodyfat % Loss
Rows 2x6-8 18-19% -1.7 lb/week
C.G. Chins 1x6-10 15-17% -1.5 lb/week
B: Chest Day 12-14% -1.3 lb/week
Bench press 2x6-8 9-11% -1.0 lb/week
Incline DB bench 2x6-8 <8% -0.7 lb/week
Barbell curls 2x6-8
Triceps extension 2x6-8 Stalling over a two-weeks period? Reduce calories from carbs and fats by 5-6%
C: Leg day About alcohol consumption
Squat or leg press 2x6-8
Leg curl 2x6-8
Leg extensions 2x6-8
Calves 1x12-16
Cable crunches 1x8-10