Please help me with my workout (how to gain muscle mass on this 30-something).?

Weights, weights, and more weights. You have a choice to make at first, take the long road or the shorter one. It sounds like you want to take the long road, putting on lean muscle from weightlifting. The short road is to take gainer supplements and do complex weight lifting exercises (squats, bench press, deadlifts, clean and press) to bulk up. Both ways require at least 1 hr. of intense weight lifting 3 to 4x a week, with basically a 2 body part split. Work 2 body parts a day. Ex. Back and Shoulders Day: approx. 3 exercises for each muscle (depending on muscle size).

If you take the long road and want to stay leaner throughout the weight gain process, you will only realistically be able to put on 3 to 4 lbs of pure muscle every month. If you take the short road and take gainer supps, you can put on more probably around 6 to 7 (depending), but will not be as lean.

I took supps and went up to a 34 waist for a while then starting leaning out by stopping the supps and eating less , now down to 32.

Stop doing as much cardio and lift more weights, heavy weights (4-12 reps). And eat a ton of protein and protein shakes.

I only know so much, go to www.bodybuilding.com.

You could cut back on the cardio. It sounds like you may be burning a lot of what you are gaining during those cardio sessions. You are definately intaking enough calories but you didnt mention if you are taking any supplements. I would recommend a protein shake twice a day. Once after a workout, and another as a snack. Another suggestion would be adding another day of weights. It of course, depends on you. Hope this helps.

Work different parts on different days with a days rest in between. Those days that you're not lifting do cario. And keep your one day of rest a week. If you want to get ripped, you need p90x. I'm a coach for Beachbody, the company that makes it. If you need some more help send me an email.