Overhaul guide
Congratulations for taking the step and coming here for help!
Okay dude, first thing I notice is that your diet is very disorganized (basically you gave very little detail on what you're eating). In addition you have a gross lack of the big compound movements in your program.
If you're looking for a total physique overhaul you're gonna need to overhaul your diet and your program. By the sounds of it you simply do not have enough muscle mass yet. 165 at 6' can be okay if you're VERY lean. Doesn't sound like you're lean at the moment. Personally, I'd focus on putting on muscle and then cutting down, as your metabolic rate will be a lot higher with the extra muscle on board. This will make it much easier to cut the fat.
If you want the type of body that girls drool over aim to be 190-210 w single digit bodyfat. It'll take you a while to get there, but it'll definitely be worth it! I have a buddy who's a pro fitness model and around your height. He's about 195 off season, and a bit lighter during his comps. A few of the dancers I've worked with have been your height as well, and they range from 190-230, again lean, around 10% bf or less.
Dietary suggestions:
I'm gonna suggest you get out onto a full "lean-bulk" type diet. The premise of this diet is to put on slabs of muscle while maintaining adequate conditioning and reasonable body composition (ei: it wont' make you fat). Remember man diet is 3/4 of the game. NOTHING, simply NOTHING matters unless your diet is on point. You need to plan out a diet and execute it 90% of the time.
This is a sample 5-meal diet I give to most newbies looking to get big. Overall, you're looking at >250 g protein w/ 3500 calories w/ this diet. Make sure you get cuts of meat that are minimally processed. When it comes to meat if a caveman didn't have access to it you shouldn't be eating it.
If you're natural lean/thin you may want to aim for 4000 cals/day. Just add some cashews/walnuts/almonds to meals 2 and 4, or even 1 if so you desire.
Meal 1: 40 g whey w/ 1 cup oatmeal and some fruit.
Meal 2: 6-8 oz chicken/fish or beef w/ veges and 1.5 cups oatmeal
Meal 3: 2 cups milk + 1 mass gainer serving
Meal 4: Same as Meal 2.
Meal 5: 6 eggs + some fruit + 1 oz of almonds.
At the start you'll feel like its a lot of food, but you'll get used to it. Just work your way into the diet over 2-3 weeks. There's no reason why you can't gain 30, 40, even 50 lbs in a year on this diet. Its easier to look big and jacked when you have a thinner frame as your muscle bellies will look fuller if they're spread out less by your frame.
Supplement with the following:
1. High potency men's multivitamin
2. Fish oil caps. (Aim for 2-5 g of actual EPA/DHA per day)
3. Whey isolate. (aim for something that has 90% protein/weight)
4. Mass gainer.
5. Anti-oxidant formula. (vit. C/E will suffice)
Training suggestions:
You're not doing any squats or deadlifts or any dips/chin ups. Definitely incorporate these into your routine. Its okay to do curls, etc, but remember these are small exercises. Something like the deadlift will work pretty much ALL the big ass muscle groups on your back side and even your arms. As a result they're slightly more productive than doing curls. Squats, deads and other big compound movements like bench, shoulder press and dips/chins are fantastic for revving up test and HGH production and giving you an optimal internal hormonal state conducive to muscle growth. Obviously your diet has to be adequate.
The split that I suggest to most newbies is below. You'll basically be lifting 3x/week. Intensity is absolutely critical, and you gotta give it everything you got in the gym. Aim to be in and out within 75 minutes. Ensure you have your pre and post WO nutrition lined up.
1. Push/Pull day for upper body w/ accessory work
* 3-5 sets of incline dumbell bench and the same for bent over dumbell rows
* 3 sets of dumbell shoulder press and the same for wide grip pull up/lat pull down.
* Throw in 4-5 sets of accessory work like lateral/ant/posterior raises or seated row, etc.
2. Squats/Chins w/ accessory work
* 3-5 sets of squats and the same number of sets of chin ups.
* 2 x 20 of leg press do these after your squats.
* 5 sets of accessory work like leg ext., bicep curl, etc.
3. Deadlift/Dips w/ accessory work
* 3-5 sets of deadlifts and the same number of parallel bar dips.
* 3 x 10 of seated leg curl
* 3 x 10 of lying leg curl
* 4-5 sets of isolation tricep work. You pick the exercises.
Make sure
Do abs every day you do weights. You should be able to finish these work outs in 60-75 minutes. Never spend more than 75-90 minutes in the gym. Have a pre-WO whey isolate shake w/ some fruit and have simple high GI carbs like juice and whey isolate post WO as well.
Limit cardio to 2-3x week. Although it has its place, I'm not a huge treadmill fan. Why don't you join a hiphop or group fitness class? Great for interval cardio as well as meeting hot/cute fitness girls. At this stage I think you'll benefit the most from 1-2 x 30-45 minute sessions of interval cardio every week. Definitely dont' think you need treadmill work at this point.
I just gave you a recipe for success... you're obviously gonna have to tailor it to the specifics of your life. Its gonna be a tough, long brutal road for you to get the kinda build you want, but I promise its well worth all the blood, sweat and tears you're gonna put in. Hope this helps. Good luck.
