Hi all, I'm 19 weigh 14 stone and 6foot high. I currently play alot of football and want to increase in size aswell as keeping my current pace. I want big arms but also want a slimmer waist. I would like a bigger upper body but have bigger arms as a priority. don't know what I should be doing!!

This is my curren situation (PS. I know I am going very wrong but would like some details about what I should be doing)

I work everyday in an office from 9-5. except for weekends.

I currently eat as follows:

Breakfast everyday - 1 bowl of Cereal


Dinner (1 o'clock midday) every week day - Packing up, consisting of 1sandwich with either cheese or processed ham, 1pack of diet crisps, 1banana, 1chocolate bar, 1apple)

Evening Meal (around half 7 at night) every weekday - changes daily (1 of the following) - sunday roast, burger and chips, jacket potato and chilli, take-away once a week, pasta, spaghetti bolognese, rice and chicken korma. (these are what are normally served up for me)

Saturday
Breakfast - Cereal
Dinner - sandwich and cereal
Before match - energy bar, energy drink and banana
Evening meal as normal

Sunday
Breakfast - cereal
Pre-match - energy bar, energy drink and banana
Dinner - sausage casserole and chips (provided by football)
Evening meal as normal

Training as follows:

Monday - Gym work (bi's and tri's) protein shake after

Tuesday - Football Training (cardio Work)

Wednesday - Gym Work (Dumbell arm workout, bi's and tri's) Protein shake after

Thursday - Cardio work (Jogging, come home to do press-ups and sit-ups workout)

Friday - Gym Work (Dumbell arm workout, bi's and tri's) protein shake after

Saturday - Football competitive match (3pm)

Sunday - Football Competitive match (11am)

Any help at all would be very much appreciated as I really am stuck with what to do with training, eating, protein and my regular routine.

Thanks!!

In order to do this, generally, you have to do more strength training (to grow), but have to keep up with your cardio (larger body @ same pace means ur cardio should improve).

Big(ger) arms shouldn't be a problem, while slimmer waist is hard to predict - seems like you'd like to do some sort of spot reduction, and this doesn't fly.

As far as your nutrition goes, it needs a massive overhaul. 2 meals/day is not right, even if they are perfectly balanced. ALWAYS eat breakfast - not necessarily huge, but there has to be enough carbs in it, and some protein -- a ham and cheese sandwich with a glass of milk, or eggs+bread+milk should do.

Also, try to spread your meals - for example, try to eat your 1 pm dinner as 2 smaller meals ... ex. eat the sandwich and the apple first, then 2 hrs later eat the apple with the chocolate bar (or even better, replace that bar with another apple).

Keep in mind, protein shakes do provide u with protein, but if u take 80 grams of protein in 1 shake, u probably will use about 30-40% of it, and throw away the rest.

Your workout routine:

This doesn't work as well... first you only work very minor parts of your body, and while that's what u want to enlarge, you can't ignore the rest of the body, especially for the part where you wouldn't mind a larger upper body and slimmer waist. Working out the major muscles is imperative (muscle sizes, large to small: legs, back, chest, arms, abbs/core, shoulders).

Back to your arms routine --- if you workout hard enough on Monday, there's no way you can do the same on Wednesday. So this suggests you're not working at a high enough intensity. Generally to bulk up people do more sets, fewer reps and heavier load. So, try doing the same... grab dumbells with which you can do about 6 reps, but aim for 8. Meaning, if you can do 8 comfortably, grab heavier.


Not a football guy myself, but this seems sufficient for cardio/week.


Cheers!