I went from 168 to and currently am 190 and from 18% bf to 12% over 2 years.
This is just a quick synopsis
Here's how I did it:
*Eat, eat and eat. Any bodybuilder will tell you that 90% of how they got to where they got was through diet.
*I went out and bought about 6 lbs of chicken breast a week. I made stir fry, lemon pepper chicken, bar-b-que and so on. Eat more greens then any other veg and make sure you get fat in your diet. Nuts and such. Tuna of coarse is great and red meat from time to time is good, although it's not too lean so limit that.
*I only lift 4 times a week, rest is important and overtraining will be your biggest enemy after about a month or so.
*Change your routine up every 4-6 weeks
*Protein shakes!!!!!! (with creatine, makes it easier with less shakes)
*Pre-workout Nitric beverage
*Compete with yourself/make it a competition
If you have any specific questions go ahead and ask. What are your exact goals?