looking for good info

[Apotheosis]

I am 33 years old been working out for 16 years. a lot, of mistakes, and a lot of gains. I would like to add some mass to my size. The biggest thing i learned about working out for a hardgainer is diet and rest. Once i figured that out I put on about thirty lbs. Still, I would like to get up to about 215 lbs.

[6ft5]

Hi, peeps need more info. Bf%, diet breakdown, type of workouts, current weight. Ect..

[the big 1]

sounds goood, welcome

[Apotheosis]

my body fat is about 10 to 12%. Alot due to all of my fight trainning and cardio. When I take a lot of the cardio out of my workout. I get arouond 205 lbs.. I am a extreme ectomorph and realize that the only way to gain weight is to eat a small goat on a regular basis. Actually, eat every three hours 50 grams protein and about 50 in good clean carbs. i take in seven meals a day between shakes and food. Current weight is 195. I actually went from 165 to around 200 lbs. in a couple of years with good dieting and rest. So would like to cut cardio back to 20 min. per workout day and work out four days a week. Due to all the years of fighting i know how to cut and gain weight, and how to exercise for strength. What i need to to know what gear to run and the right way to do it. i have some ideas and would like one or two knowledgeable people to help me other than everybody contradictions. thank you