Help please....you guys are the pro's!

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fattytumtums

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Hi guys, sorry if this is in the wrong section but i would like help on achieving my ideal body.

My main aim is to lose my tiny gut and to make my abs show. I want to also put a tiny bit of muscle in my biceps and thats all i want 2 do. Im wanting to do this in 5 months. Firstly is this possible?

All i can tell you about myself is that:
Height - 5.4 i think
weight - 68 (kg i think....or roughly 11 stone)

I will post pictures of my stomach now soon and keep updating people at a later date.

I have access to the gym so basically i want you guys to help me on what i need to do...i would like a cardio programme and a weight programme....i would guess in my weights i only need biceps curls and ab exercises....

I was also wondering if people could advise me on what foods 2 eat to achieve gud abs...the bad and gud foods...i must admit tho i carnt resist beer and snacking when i finish work late

Hope you guys and gals can help me out....much appriciated

cheers
 
First off... I would like to say that this is the PERFECT way to post a topic for assistance!

You posted what your height and weight are... You posted what you would like to achieve and in how much time... You posted which body parts you want to focus on... And, you told us what types of equipment you have access to!

Kudos!

Looks like ABear already covered you on nutrition... So, I will give you my two cents:

First: ONE beer ever now and then is okay. But, don't pop 3+ every night after work!

B. eliminate trans fats from your diet.

3. drink lots of water throughout the day.

d. break your meals into smaller portions and eat 5-7 meals each day.

Fifth: workout with weights 3 days per week and do 3 days of cardio between those days. Use the seventh day as a rest day.

Now the advice about biceps. First, if you are trying to increase the size of your upper arm a little, you will want to hit the tricep too... Becasue it is a larger muscle and will make your arm size large in a shorter time. Not to mention, it is imparative that you work antagonist muscles.

That being said, straight bar curls will work nicely for you biceps, but I would do a weight routine focusing on your entire body, so that you maintain a healthy posture, muscle structure and overall body symmetry. As your biceps strenghten, you will start risking injuries in your shoulders and your lower back.

For your abs, make sure that you hit your lower back and transverse abdominis along with the standard rectus abdomins (6 pack area). And, hit your obliques to create a nice cut look in your abs.

-Rip
 
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