intro.
 

Hello to all and merry xmas happy new year.
iam 45yrs 5'11 186lbs i use to work out heavy in my teens and twenties fell off in my 30ties . now here Iam trying to get it right before I am old. I have not been in the gym with a serious workout in aprox. 5yrs. i want to put on size and muscle and maybe who knows the masters even the sky is the limit. can someone help point me in the right direction diet,supplements,workout etc.. Thank for your replies

Welcome to the forum, here you will find answers to most of your questions, we have sections for supplements and workout.

If you have more exact questions please post them in needed sub-forum.