Quote (Archmage @ Aug 15 2012 06:35pm)
Judging by your questions, I am assuming you are a total beginner. As a result, here is the basics you will need to understand.
1. You are already low body fat, you lack muscle mass. The diet/workout routine for you will be geared towards mass. You can cut down later once you build the foundation if excess fat is gained with the large amount of muscle.
2. You will need to STICK to the plan and not start deviating. You will have to work through pain, eat when you aren't hungry, drink so much water you have to urinate every 1-2 hours, and even turn down some things you enjoy for the quest of becoming a god among men.
3. You will need to dedicate money, time, and willpower to this quest. Supplements and food cost money. Working out, sleeping and eating properly, also take a lot of time.
4. You will need to focus very hard on your goals, and work a little bit harder each day towards them.
Now, if you still want to begin, here is where you shall start.
Try these workout plans:
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=3453006365x5 plan (strength and size)
START WITH 5x5 for at least 4-6 months!! Move into Hypertrophy after the 5x5 for another 2-4 months.
http://forums.d2jsp.org/topic.php?t=21269614&p=327158583Hypertrophy Plan (volume, pump, and cut).
and also use this for abs:
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031Abs Workout Routine
As for diet - you will need a solid bulking diet with proper supplementation to accomplish this.
For 6'2 180 you will want around 3,000 calories to achieve what you desire.
You will want approximately 40/40/20 as far as caloric breakdown (40% protein, 40% carbs, and 20% fats). Each gram of protein or carbs has 4 calories whereas each gram of fats has 9 calories. So out of 3,000 calories - 600 calories (20%) will be from fat, or approximately 66g (round it up to 70 for our purposes). Carbs and protein will be 1,200 calories each for a total of 300g each.
So a 3,000 cal diet lean bulking diet would be 300g carbs, 300g protein, and 70g fat.
A sample meal plan for you would be:
Meal 1 - 3 whole eggs + 1 cup oatmeal + 1 large serving of fruit (any type)
Meal 2 - 2 slices whole grain bread w/ 4-6 oz sliced low-sodium meat (turkey/chicken/ham) and cheese (2% reduced fat and low sodium) w/ veggies made into a sandwich
Meal 3 - Protein Shake (any brand, make sure to get approx 40g protein) + 1 large serving of fruit + handful of mixed nuts
Meal 4 - 1 large chicken breast or lean steak + 1 cup brown rice + 1/2 cup black beans + large serving of veggies
Meal 5 - 1 can of tuna + whole grain crackers + mayo/mustard + veggies or salad
Meal 6 - 1 cup cottage cheese + cinnamon + mixed nuts
You can change this meal plan up as much as you like as long as you preserve the macros needed above and eat every 2-3 hours.
Don't forget to drink at least 1 - 1.5 gal of water per day as well!Ok now the supplements:
First of all, creatine is a MUST.
I would recommend Kre-Alkalyn caps (take 2 pre-workout and 2 post workout on training days, or just 2 in the AM and 2 in the PM on non-workout days)
next, the other supplements:
1. Multivitamin (NOW! Adam or CL Orange Triad) - Take with breakfast and with meal 5)
2. Vitamin C (NOW! C-1000) - take 4g per day (1x capsule every 3-4 hours)
3. Vitamin D (NOW! D 5000 iu) - take one 5,000mg capsule per day with breakfast
4. Kre Alkalyn (see dosing instructions above)
5. Arginine + Ornithine (NOW! Arginine + Ornithine) - take 4 capsules pre-workout, post-workout, and pre-bedtime
6. BCAA (Optimum Nutrition BCAA caps) - take 4 capsules pre-workout, 2 during workout, 4 post-workout, and 2 pre-bedtime
Those are just the basic core supplements for now. There are a lot more I could go into detail about, but for your purposes those should do nicely.