a fresh start

[tinytower]

Hey yall.

Well been out of the scene for a while and want to start back into body building. Did pretty good when i was in it...When i took my break to travel asia i was 5'6" 195Lbs and pretty damn lean. beleive it or not i have pretty much forgotten how to eat for training, lost touch with what supplements are donimating right now as well as some good workouts to put on mass.
So heres me now, 5'6" 165LBs (yes i lost 30Lbs in 1.5 years) pretty lean but still have the body shape and form of a body builder.
Can anyone help

Tinytower

[svarturer]

What are you asking for ?

[perfectbeast2001]

Im sure a lot of people here can help with advice and motivation.

[tinytower]

I'm asking for some workout advise...i want a good workout routine to gain size and strength
Also some good supplements to gain size.

[perfectbeast2001]

stick to heavy compound movements to gain strength and size. Heavy weights low reps 6-8. Bench,squat,dead. Steer clear of machines and isolated movements. Supps to gain size, Creatine if you respond well to it. Loads of quality food and water.