Have I reached a treacherous dead end? (pics available)

[x_rated_mo]

Yes, the name says it all. First of all I'd like to say I'm 17 going on 18, very ambitous and determined, and I can do anything if I put mind to it. But, sometimes the thing I'm doing--I'm not so sure of. Like now-- main goal is to tighten up body, which includes gettin stomach tiled with hard abs, gettin chest as toned and defined as possible, and basically building some lean muscle on arms.
In the summer, I used to have a great body, which I didnt focus on getting. I guess it just became like that from the beach and the endless being active. I know abs have high potential, I've had em before, but I've put on some weight which I'm willing to get rid of once and for all.
I've been working out on and off for about a year now. But if you add up the total months of actual working out, it'll be about 4 months. Ive taken protien 3 times a week before n after workout for a month. I've tried bulking up and cutting up, and i've gotten some kind of good results in both ways. I tried jogging, and interval training--and also went on own meal plans on and off. I can do wide range of kicks (360, crescent, hook to name a few), some gymnastics moves, i do parkour (climbing, being a monkey--search it up its cool), tricking, and i'm flexible and athletic..

But problem is that I have small arms, and a wide torso(oblique ab region) with a pot- thing goin on. I want bigger arms, and a way smaller torso.
But If I bulk up (to get the lean mass on arms) I'd have to eat more, which makes hips and stomach get bigger. If i cut up then I'd get desired abs, but I'm afraid I'd lose muscle (especially on arms) which will be kind of unattractive.

So I'm at a point where i'm just like,, Yikes!! What to do What to do!

program now, Monday: Full body work out and parkour/jogging or interval training, Teusday: light lower body workout(jump jacks, no weight squats etc.) Wednesday: light lower body workout w/ boxing (wear gloves and punch wall), Friday: Full body workout and parkour/jogging or interval training--and the rest of the days off. I do 4 sets of 10 and abs/obliques everyday except thursday.

Am I really at a dead end? Is there a way I can get satisfaction? Help me, shapefit!

These two pics were taken yesterday, and the other pic is how I was in the summer compared with the abs i'm working to get by the end of the next 2 months.

http://images-015.cdn.piczo.com/p3/img/ ... 0873_3.jpg
http://meetmeinto.com/memberpic/pic2/su ... 2.8196.jpg

[bigiz123]

i think your main problem may be consistency, but heres advice:
try eating 6 small meals a day, every 3 hours
the first two should contain some form of protein and fruit
the next two should contain some form of protein and vegetables
the last two should be some healthy fats, id suggest tuna

as for working out, stick with higher weight, and lower reps, working as hard as you can every time
the 3 day full body workouts (monday, wednesday, friday) are your best bet id say
and as for cardio, try doing it 5-6 times a week for at least 30 minutes

i seriously doubt you will lose muscle so long as your still lifting, and if anything they will look nicer and more shaped after losing some body fat
then once your satisfied you could maybe bulk or whatever you want

[swanso5]

i think we might have discussedis , not sure if it was you, but heavy squats and deadlifts is where it's at for muscle gain and weight loss...bodyweight squats won't do much unless yuor 1000pds and that's all you can do...your 1st focus should be to get food correct...this will result in wt loss just by itself...2nd devise a training plan and stick to it...if you get bored change it, not rocket science...as stated a 3 day a week full body program will work best for now..all compound multi joint exercises and no curls, pushdowns etc...for cardio do 2 interval sessions, 1 low intensity / long duration session and on 1 day on the weekend do sprints 10 sets of 100m at about 70 - 85% of max sprinting speed with about 30secs rest between sets...once you are lean enough start a bulk (hate that term)..you'll probabaly build some muscle anyway with new program but will build more with a calorie surplus obviously...long term, i have been able to increase wt by 3 - 4kgs and decrease aboyt 10% in the last year without eating less or more, just better and with no cardio at all, just lifting...all because i have plans and stick to them

[dan00]

How did you do it?

no cardio and just doing weights, compound weights all body workouts 3 days a week>?

[swanso5]

i didn't just do full body 3/week but i'm pretty advanced in training so for your level that would be best...i change programs every 3 - 4 weeks max as i get bored so that helps me keep to a plan if it's not too long...basically consistency though

[dan00]

Oh ok because i was thinking about dropping the cardio and just doing free weights and stuff, but do little cardio after weights

[x_rated_mo]

By the way, I dont have a 'problem' stickin to programs--I might have said what i wanted to in a wrong way. Its not that i get 'bored' of it, its just that if i find another program that i think would do better for me, i'd finish off the month of the previous program and do the newer one.. or if i figured out a better plan--also times are changin n i dont have the same amount of time to work out each month.. which is another reason why some slight changes might aply--but i certainly have no problem stickin to a plan--I just wanted a program for toning, n now that i know one i'ma stick to it

Awesome thanks alot guys .. but what about biceps shoulders and triceps? I mean, i know they're included in some of the compound movements, but will that provide enough to actually cut up arms? and should I work each muscle once or twice a week?

[swanso5]

for sdhoulders do db sg houlder presses keeping elbows back in line with ears the whole time and for bi's do heavy chins, pull ups and rows