yakuzaboss

hey everyone,

i've been lurking for sometime now and i figure its time to start posting. so a little about myself, i'm 5'7", 140lbs and quite lean but not skinny. i havent worked out in a very long time and i'm starting to slowly get back into it. i'm not out of shape as my job is very physically taxing.

what i would like is to gain lean muscle mass and build my body. the most i've ever weighed was a muscular 175lbs with about 6-7% body fat. back then my diet consisted of protein powder and protein bars. and 6 to 8 small, healthy and sensible meals daily. this was about 10 years ago. but since then, i've become more involved in my work, i now have a family and all the responsibily of having both. i simply didnt have alot of time to devote to working out like i used to.

my goal is to gain about 20lbs of lean muscle mass. my body fat hovers around 10-12%, so losing fat isnt really an issue since i have a high metabolism. a few issues that i have is that i'm a hard gainer and have always been a hard gainer. and i dont have alot of time to spend at the gym, as i work 2 full-time jobs. ideally, i would like a program that i can do at home in about an hour or less. so trying to come up workout program might be problematic for me.

any advice or suggestions regarding training & workout programs, diet & nutrition plans, and supplements, would be greatly appreciated. please and thank you very much.