I am 5ft 11", 36yrs old and have been 80% raw vegetarian for around 2 years now, my wife and I recently went vegan a few months ago. I have flirted with body building for a few years and have seen some change but merely toning up rather than good muscle building. This was down to my love of cardio and doing too much of it I think.
Now I am 12stone and call myself a skinny fat man, I have small arms and legs but carry some but not too much around the waist. From my beer drinking days I presume.
I have a squat rack, bench and free weights and wish to get a program I can do from home 3-4 times per week to initially build bulk and then go for the six pack I had back when I was 20. I really need some good advice on the diet and the workout routine, I will follow it to the letter as I really want this to work. I have tried before but never really put any real bulk on.
Generally I eat 3 times per day with a snack of nuts and seeds mid morning and some rice cakes and honey mid afternoon.
Seriously any programs for home with my current equipment and diet advice to go with it would be appreciated.
Thanks in advance, I will start a log and do some before, during and after photos.