listen, you need to lift - eat right - rest. Get that stuff down first. I am 5'10" and 236lbs(weighed tonight) with about the same bf as you... I think that is pretty fat(just like me), but what gets me is your weight. 180lbs. This tells me you do not have a base to even work with. Diet look in that forum, training look in that forum... Do these things first and you will be much happier.