Help! I want chiseled arms!

[gymrat]

I am a 21 year old female who is extremely into fitness and eating well. I have been working out since I was 17 and seem to get good results on every part of my body except my arms. No matter what I do, it seems if I lift any type of weight they just seem to bulk, rather it's many reps with lower weights, or whatever. I run 45 minutes a day/6 days a week, 10 minutes on the stairstepper, 10 minutes on elliptical as well as train lower body and abs with weights. I'm afraid to lift any weights with my arms other than triceps after having bad past experiences. I stopped lifting them and they have slimmed down some, but they are not toned. I'm so frusterated!

Someone help me please!

I look like this now...
But I wish to have this model's arms:

HELP !!

 

[~LV~]

In order to have toned arms you must lose bodyfat. You can not spot reduce fat on the body as it comes off in a sheet like manner.

Cardio/diet/weight training and patience will get you chiseled arms.

Whats your current diet/training routing look like?

 

[jpc1058]

Well, in most cases, when someone wants to get chiseled, it is normally their diet that is the culprit in preventing them from doing so. You say you are eating well. maybe not as well as you can ???? Can you post an average day of food intake and maybe we can give you helpful advice

 

[jpc1058]

In order to have toned arms you must lose bodyfat. You can not spot reduce fat on the body as it comes off in a sheet like manner.

Cardio/diet/weight training and patience will get you chiseled arms.

Whats your current diet/training routing look like?

Sorry bro didn't realize your post was up there. We must have been replying at the same time

 

[tonymcclellan]

I think you look better than that model lady, but that is just my opinion. You'll need to use weights on those puppies, and the your ideal lady has muscular arms. What do you do as far as weight training?

 

[gymrat]

My daily food intake is as follows:

Mornings: 6:00 AM

Eggwhites with 1/4 cup fat free cheese, broccoli
1 package of "weight control" oatmeal
1 glass light & healthy orange juice as well as water

9 AM: 1 banana, 1 oz of quaker oats soy crisps

11 AM: south beach cinnamon raisin protein bar (140 calories, 10g protein)

1:00 PM: low sodium pickles, handful of unsalted mixed nuts, small can of low sodium soup

4:00 PM: 1 orange or handful of strawberries, 1 oz stick of sharp cheese, 1 oz of rold gold honey wheat braided twist pretzals

7:00 PM: either grilled chicken, pork tenderloin, or lean steak, with vegetables like peas, broccoli, corn, and a starch like potato ... sometimes i'll have shrimp or some kind of sea food (i'm not a big fish eater).


when i'm at the gym, i get on the tredmill first and run at 6.0 for 45 minutes, cool down for 5 minutes at a 4.2 incline walk, stretch. after that i'm either on the elliptical or stairstepper for 10 minutes, then i walk into the weight room and alternate leg machines, usually no more than three sets of 12 reps each. after that i either do my ab work or jump on the other cardio machine (whichever one i haven't done) for 10 mins, then i walk back into the weight room and do 2 or 3 sets of triceps at 25lbs, then 30, then 35. depending on what day it is depends on how hard i work a body part.

that's pretty much it. sometimes i will do a 5lb weight or 7 lb weight with my arms, but no more than three sets of 10 or 12. i don't work my biceps because they tend to blow up.

what could i be doing wrong??

 

[tonymcclellan]

1 package of "weight control" oatmeal

when i'm at the gym, i get on the tredmill first and run at 6.0 for 45 minutes, cool down for 5 minutes at a 4.2 incline walk, stretch. after that i'm either on the elliptical or stairstepper for 10 minutes, then i walk into the weight room and alternate leg machines, usually no more than three sets of 12 reps each. after that i either do my ab work or jump on the other cardio machine (whichever one i haven't done) for 10 mins, then i walk back into the weight room and do 2 or 3 sets of triceps at 25lbs, then 30, then 35. depending on what day it is depends on how hard i work a body part.

that's pretty much it. sometimes i will do a 5lb weight or 7 lb weight with my arms, but no more than three sets of 10 or 12. i don't work my biceps because they tend to blow up.

what could i be doing wrong??

I just discovered the weight control oatmeal, tried banana bread, not bad. I think your diet is lacking a bit of protein. Do you know what that adds up to be, try .
As far as your training, you should try doing a little more overall body lifting. Do some back and chest exercises. You're doing a lot of running, you could actually cut back a little, alternate with HIIT. PM me if you have any questoins.
Some minor adjustments and you should be at your goal in no time.

 

[~LV~]

My suggestions IN CAPS.....

My daily food intake is as follows:

Mornings: 6:00 AM

Eggwhites with 1/4 cup fat free cheese, broccoli
1 package of "weight control" oatmeal
1 glass light & healthy orange juice as well as water
I'D DITCH THE OJ HERE AS ITS FULL OF SUGAR - EVERYTHING ELSE LOOKS OK.


9 AM: 1 banana, 1 oz of quaker oats soy crisps
I'D CONSUME A LEAN PROTEIN/EFA FAT SOUCE HERE OR SAT FAT SOURCE.


11 AM: south beach cinnamon raisin protein bar (140 calories, 10g protein)
PROTEIN BARS A GARBAGE - ADD SOME REAL FOOD HERE - I'D SUGGEST, AGAIN, LEAN PROTEIN/EFA SUCH AS ALMONDS, NATTY PB, ETC....


1:00 PM: low sodium pickles, handful of unsalted mixed nuts, small can of low sodium soup
DITCH THE SOUP AND ADD A LEAN PROTEIN.


4:00 PM: 1 orange or handful of strawberries, 1 oz stick of sharp cheese, 1 oz of rold gold honey wheat braided twist pretzals.
THE CHEESE AND FRUIT IS GOOD BUT ADD A PROTEIN - MAYBE TURKEY BREAST SLICES WITH THE CHEESE.


7:00 PM: either grilled chicken, pork tenderloin, or lean steak, with vegetables like peas, broccoli, corn, and a starch like potato ... sometimes i'll have shrimp or some kind of sea food (i'm not a big fish eater).
GOOD.


when i'm at the gym, i get on the tredmill first and run at 6.0 for 45 minutes, cool down for 5 minutes at a 4.2 incline walk, stretch. after that i'm either on the elliptical or stairstepper for 10 minutes, then i walk into the weight room and alternate leg machines, usually no more than three sets of 12 reps each. after that i either do my ab work or jump on the other cardio machine (whichever one i haven't done) for 10 mins, then i walk back into the weight room and do 2 or 3 sets of triceps at 25lbs, then 30, then 35. depending on what day it is depends on how hard i work a body part.

that's pretty much it. sometimes i will do a 5lb weight or 7 lb weight with my arms, but no more than three sets of 10 or 12. i don't work my biceps because they tend to blow up.

what could i be doing wrong??

You may also want to consider splitting up your cardio and weight training sessions. I'd be beat after doing 50 min of cardio then trying to get a solid weight training session in.

 

[gymrat]

Thanks for your suggestions. I keep up with the running because it actually keeps me disciplined. I think if I felt like I was slacking on my runs then I'd lose a lot of motivation. It slims my legs and makes me feel like my hardwork is paying off in some way. The reason I keep it condensed into one 45 minute run (I had to split it up a few weeks ago and didn't like it) is because that way, it gets done. If I split it up and run my 22:30 minutes and leave the other half for later, it hangs over me that I still have 2.5 miles to run and then I just don't want to be there. So once it's overwith I feel good and I can get on with my workout.

LV ~ I love orange juice. There's no way I could cut that out. I don't drink a lot of it, just enough to satisfy myself, but I don't think I should deprive myself. That could lead to drinking entire cartons in entirely too short of a time!

Also I don't usually eat the protein cereal bars every day, I usually will grab one if I have a craving for chocolate or something bad, because they aren't loaded with sugar but yet they are sweet and satisfy my craving. Better to have that than something that has nothing beneficial in it.

Also, believe me, its hard enough for me as it is trying to keep up with this eating schedule...I am at school 5 days a week so I have to bring my mid-day food with me so I don't have much of a choice when it comes to easy snacks.