I'm a 40 year old male, 5'10, 165 lbs, BF % unknown but relatively athletic build.
I've trained for the past few years, and have cycled throughout that period of time using various stacks (Deca Durabolin, Dinabol,Test Enanthate, Equipoise, Winstrol, HGH), however after taking a promotion at work downtown in August of 2010 I fell out of my routine and now a year later desperately want to get back to the gym.
Although the basic shape I had built is still there, I've lost a lot of the lean muscle I'd worked so hard to build. My former six pack now has a bit of fat over it, but when flexing I can still see the abs under the new layer. Most of stomach issue has probably come from my newly discovered sugar tooth which causes me to binge on sugar at night.
My question is two fold:
#1) What type of cycle would be advisable for someone returning to the gym after a years hiatus who is looking to put on 10-15 pounds of lean muscle?
#2) Can someone recommend a 4 day split program to start off with?
Thank you for your thoughts in advance.