Squatting 315 x 10 down to the floor does get growth 4 me.. I laugh when I see guys loading up 5 and 6 plates and going down just til knees start to bend and go back up. That ain't squatting. I say go with the heaviest you can do for a full range of motion as many times as you can.. Boom you get huuuuugggeee!!!
Oh trust me bro I squat ass to grass, but the 10 rep range just wasnt doing it for me. Hitting heavier sets of 1s and twos and 3s and 5s is bringing my legs up better than the 10s.. Everybody's different, you just need to find what YOUR body responds to...
For some reason, my legs just required more weight.. I'm a competitive natural bb'r so i'm always looking for ways to get my (small) legs to grow..
As far as the OP, you don't need to buy the program from that guy. Look up jim wendlers 5,3,1. Go through that strength training program, one or two times, and STICK TO IT. DO NOT and i mean DO NOT stop halfway through the program, or change the program. DO THE WHOLE PROGRAM, and EAT EAT EAT. I think you'll require slightly more protein than 160, i'd shoot for the 180-200 mark... But as far as calories dont even count them if you're trying to grow, just eat till you're stuffed, and eat some more. Every meal you eat should be a challenge for you to eat more than you think you can (seeing as you're a true hard gainer, and trying to bulk)
As far as quality foods, stick to these:
Carbs:
Oatmeal, white or brown rice (perferably white pre and post workout, brown for the other meals), white or sweet potatoes, pastas are even fine too (you're bulking), orzo, whole grain breads (ezekiel is the best, but expensive)
Protein:
Chicken breast / thighs (since you're bulking, the only difference in the thighs is that it has slightly more fat and calories, which is fine, BULKING), Lean ground beef, Steak, Eggs, Turkey, Even some pork tenderloin ONCE in a while wouldnt hurt (not a big fan of pork though I personally just find it DIRTY)... Fish- of course.. Salmon, other kinds..
Fats:
Nuts
PEANUT BUTTER IS YOUR BEST FRIEND (this food is one of the most nutrient dense foods out there)..
Olive oil,
Grape seed oil, mac nut oil,
WHOLE EGGS (the yolk is where all the fat is, and those are GOOD fats)
You know, since you're bulking even a little butter here and there wont hurt once in a while- don't overdo it though..
And im not sure how everyone else here stands on DAIRY, but for me- it makes me bloated as hell and gives me the runs.. So i avoid it. But if you can tolerate it, it is also very calorie dense and will help you put mass on.
Edit: I like evodrags meal plan, it would work well for you, just make sure you eat as much as possible at every meal, and try to eat every 3ish hours.. (between 2.5-3.5 would be ok, with three being ideal)