hello garethnr welcome to the musclechat board
i would recomend going for 2 grams of protein per pound of bodyweight.
u weigh 182 pounds so it would be 364 grams of protein a day
when bulking up i try to gain just 2-3 lbs a week,this way u gain more muscle than fat.
for carbs i would take in 3 grams per pound of bodyweight daily
so for u it would be like this
364 grams protein
546 grams of carbs
try to keep fat intake quite low,i just add about 5 grams of olive oil to each meal
all u got to do is divide these amounts between 6-7 meals a day
this way your muscles are getting fed all day long.
if you find u aint gaining,just try upping each one abit.
training for maximum muscle gain you would be better keeping your reps in the low range,6 but going as heavy as possible with good form.
and about 3 sets per exercise
i hope this helps mate.
steve