Hey guys. I'm not too big a fan of exercising and such, but since I'm in a new place and don't have much else to do, I'd like to get cut up. Thing is, I'd also like to keep building up my arms while doing it.

Now, I'm in pretty decent shape as it is. I can crank out ab exercises, run for a good distance, and my arms... well my arms aren't exactly where I'd like them to be. I don't exactly have a great diet going on, and it's not exactly the easiest thing to get into with my work schedule. I'm trying to kick my soda habit to the curb, but in the process I end up drinking a ton of milk (carton a day til' I stopped buying it). I know the best thing for a diet would be to eat about 5 small meals throughout the day, but it's just not possible with my job. Should I kick a meal to the curb? Dinner maybe?

I know I have some killer abs, but right now it's hidden under about an inch of fat and that's what I'm looking to get rid of. Any suggestions for exercises? My routine varies by day, but it usually consist of basketball, weight lifting, and occasionally pushups and situps. This is done twice a day and I don't have any control over what exercise I do, however I could add another session of something different.

Also, are there any supplements you could suggest? Like I said, I'd really like to work on my arms more, but my main focus is cutting right now.


Thanks in advance

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Oderint dum metuat (Let them hate, so long as they fear)
-Lucius Accius, Fragment
(170 BC - 86 BC)

Well, if you want to get cut and you cannot change your eating habits, try eating meat only 3 days a week and not more. Eat lots of veggies and fruits.

Your gonna have to cut out sodas significantly out of your diet. That just empty calories. There is no magic pill to this succes, its all called commitment and effort. So stop making your work as an excuse.

If you want anything bad enough, your gonna have to stop making excuses and get with the program.

As far as your arms are concerned. Try incorporating complex exercise workouts in your routine at least 3 days a week. Include things like pull-ups, seated-row, military-press, etc. In two months you will see a difference in your arms.

Best,

J-Dub

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J-Dub in DC

Its better to be the predator than the prey.

You need to be a good player if your gonna be successful at the game.

in the way of supliments, get maximuscle, check their website and it talks you through which one is best for what results. theres not really one super mix that'll lose fat tone and gain muscle size, so you'll have to decide which order you want to do it in, lose weight and tone, then gain muscle mass or vice versa.

buy these off ebay, you'll save a tonne of money.

diet wise, you need to eat little and often (doesn't have to be full size meals, just a small snack sort of thing) youtube is good for these sort of things

AND MAKE SURE YOU GET ENOUGH SLEEP! if you dont sleep enough, you make up for it by eating more

for exercises, this is what i try to do, (though i started from really skinny):

get some dumbbells for home, enough weight on them so you can only JUST manage 15 bicep curls. i usually do 2 sets of bicep curls and a set of hammer curls.

press up bars (not expensive) are brilliant for chest, get them and you'll see a difference.

also for chest, use your dumbells, lie on your back and do a sort of chest butterfly thing.

along with your ab exersizes and cardio, this should give you a pretty decent shape in the end


hope this helps

people focus too much on upper body exercises to get bigger arms when studies have been proven over and over that by working out lower body as well can have benefits for upper body muscles! so make sure you involve some lower body workouts!

nutrition is your biggest allie or enemy if you don't do this your screwed. i offer online nutrition software that works wonders! email if u want some more info! good luck!

_________________
100 percent of shots are missed when one never makes the attempt

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Abs are made in the kitchen, man. You might make some gains initially, but you aren't going to get the results you want without supportive eating habits. Find a way to snack at work if you can, eat lean proteins, plenty of fiber, and healthy fats, do full body workouts (training your whole body burns more calories and releases more beneficial hormones), and don't expect it to come easily. You gotta earn abs.

For abs, I would pick up Pilates. It focuses on strengthening your core (abs and lower back) but also tones the rest of your body in ways that will amaze you.

Give it three months (at least 2 times a week) and you will definately see/feel the results. I try to do a 30 minute Pilates workout in the morning (on an empty stomach) before showering and heading off to work.

Nutrition is also a big part as well. I try to limit my meat consumption to not more than three days a week.

Alcohol is the devil when it comes to trimming off the fat around the abs. Lower alcohol consumption as well.

Best,

J-Dub

_________________
J-Dub in DC

Its better to be the predator than the prey.

You need to be a good player if your gonna be successful at the game.

Ive been cutting now for abou 4 months and have really gotten into the science of cutting and how to sustain muscle while still loosing fat. If your looking to loose about 7 ponds of fat while still building muscle ill start by saying that thats impossible. If your in good shape (less than 15% body fat) you cant build muscle without eating more than your daily requirement of calories which unfortuantly makes it impossible to loose fat. What I would suggest is a 2 week crash diet where you loose about 6 pounds of fat then start eating a little above your daily required caslories and hit the gym and work out your arms. Do two week where you eat nothing but protein (chicken fish and occasional protein shake) Durign this tim ewokr out twice a week and inly eat about 200 g of protein a day and nothing more. If your required calories is 2500 liek the avg guy youll loose about 6 pounds of pure fat in two weeks with very little muscle loss because of the protien intake. Youll also need a carb feed mabe half way through to prevent to much of a metabolism slow down.

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A woman's whole life is a history of the affections. ~Washington Irving

although it is true that too build muscle and burn fat requires two different approaches...but following the above nutrition plan is outrageous. where did u learn this? no way would i ever try this.. your body always needs a balance of protein carbs and fat. taking 200 grams of protein and nothing more is only 800 calories! thats way low! plus u wouldn't even have enough energy to roll your ass out of bed. cuz u have no carbs (which is your bodies main source of energy) no disrespect but this i wouldn't touch.. be careful whose advice u following...

_________________
100 percent of shots are missed when one never makes the attempt

Want to attract more girls?!? I do on-line Personal Training! Guranteed Results!
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Though I totally do Understand your concerns to this approach because it is quit extreme the truth is your body can take a lot. Once you understand the science behind it you see that in the absence of carbs your body must turn to its own fat for energy rather than its muscle because it no longer runs on glucose of which can only be taken from your muscle because your body essentially has no glucose stores (glucose gets converted to fat once entering the body once in excess). Though your energy level will go down it is more than bareable with a little bit of will especially since its only about 10 days. Though this probably isnt the best way to lose the weight it is the fastest and if you can manage to keep it off it does work. So I say the choice is yours your not cutting for a compitition or anything so if you choose to do it slower I totally understand. Though your body prefers carbs it does not "need" them. This is evidenced in how epileptic children must go without them for up to three years because of the SPAM effects of a SPAM diet. Studys are now being done showing that lowering your carbohydrate intake is the most effective way to loose weight. So I say the decision is yours but if you do decide on it one thing I will mention is make sure you take a multi vitamin twice a day so you get in your micro nutrients. I wouldn't ever recommend something I haven't tried myself. Though I would do a little bit of research as I did before attempting anything like this. Im sorry my computer froze up and these are the parts I wanted to add in before hand.

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A woman's whole life is a history of the affections. ~Washington Irving

SAF12 makes some good points.

The body has taken melliniums to evolve. With that said, its designed primarily to process whole foods (fruits, vegetables, legumes, non-processed meats [meats without hormones and chemical preservatives] and fish) and in drinking water.

Aside from rice, there isn't much nature-made startches. Most startches are man-made from wheat (noodles, bread, beer, etc.).

If you stick with what mother nature gave you, you will be suprised at how fit you will become in a matter of time. With a good excercise regime of course.

This will help you get a leaner and toner body. Not only that, you will feel better as your body tries to flush out the chemicals that has been plaquing it for years.

It is a lifestyle change but so is being a PUA...

Best,

J-Dub

_________________
J-Dub in DC

Its better to be the predator than the prey.

You need to be a good player if your gonna be successful at the game.