hi to all im new to this forum so tell me if ive done wrong thanks.ok im 36 years old and are 90kilos in weight or 14 stone 10pounds,can anybody advise me on the best basic training to do 3 times aweek for mass building?also what to eat for mass but i donot wish to put it on around the wasit.whats everbody useing these days supplements etc?i need has much help has poss,hope you can help thanks