Dear the redpill, for the greater part of the last 4 years (since I was 18) I've been struggling with meth addiction. I've been going back in forth between mild-moderately athletic and decrepit tweaker. I seem to lose a month of work at the gym every time I pick up. I'm in early recovery and I have some sober time but my muscle mass is fucked. I'm staying sober and I understand that's the most important part but I'm a little unsure how to put muscle on.

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Can anyone recommend a good beginner workout regimen? I already bike 6-12 miles 5 times a week and I've been dabbling with going to the gym but there's so much information out there and it's a little difficult to find out a good plan. I'd like to think I've had some results in the past (I used to do chinesse kickboxing\Kempo competitively as a brown belt and I dabbled in weightlifting on and off in between benders for the last few years.) but I think they're long gone and I don't really know where to start again. I want to increase my muscle mass and distance myself from the scrawny tweaker body I've nurtured.

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I have about 8 month sobriety with a short relapse, anyone know if I hit the gym hard my muscle mass will ever go back? Any advice would be appreciated, thanks.