Weight - 144 lbs Height - 5'7" - Need advice on training program

[rgosw1]

Hi I am from India, Age - 24 years, turn 25 in January next year. My current bf is around 12%. Goals are to gain muscle mass. I am on and off from training since 3-4 years but currently training from past 8 mnths regular. I am working in an MNC and spend an hour in travelling and then 9 hours of rigorous office schedule then again travel for an hour. Go to gym in the evening. I eat clean and know the in and out the training. But my weight got stuck now. I want to pack on only muscle mass not the unwanted fat. I am taking enough calories to maintain my weight. Taking Whey and casein as dietary supplement for protein requirement. Winters are about to start in November here.

Someone asked me to post thread in the nutrition forum wen I asked about AAS so want to know can't I do my first cycle ?
One more thing I want to mention is my body type is ectomorph which I find is tough to gain bulky muscle mass nd weight. Whatever calories I intake. It burns up quickly due to fast metabolism rate. I dnt have a big frame.

Need advice on the type of training program I should follow. Thanks.

[nafnlaus]

its gonna be hard to gain much while working and traveling that much.

but in general if you want to add a lot of weight then you'll need some heavy squatting, pulling and pressing.

***Rippetoe's Starting Strength FAQ*** - Bodybuilding.com Forums here is something to begin with, not that im much into Rippetoe but its a start.

also, add 2000 calories to your maintainance amount, intense training demands more food.