Heya, I need advice?

[Scorpion]

Ok, I need some advice on how to get defined real good within 6-12 months without the use of steroids or anything of the sort.

I've been doing dips, and lifting with a dumbell and bar but not having much success, what should I do?

[Cradler]

What 'stuff' are you doing with a dumbbell and a bar? What kind of routine are you on - frequency, weight, sets, reps, all of it. Also, what are your ht/wt, bf% if you know it or can estimate, and what does your diet look like?

[mvp]

Originally Posted by Scorpion

Ok, I need some advice on how to get defined real good within 6-12 months without the use of steroids or anything of the sort.

I've been doing dips, and lifting with a dumbell and bar but not having much success, what should I do?

The first thing you should know is you won't get defined real good without bulking (adding mass) first. You will need to work around compound exercises, and a strict bulking diet. By diet, meaning 5-6 large meals per day, space them out anywhere from 2-3 hours apart. Eat clean, protein = 4 calories, carbohydrate = 4 calories, fat = 9 calories.

Bulk for about 2-3 cycles (12 week cycles with 1 week off after every cycle) then we'll set you up with a cutting phase to define your muscle. I'd be more than happy to help you with a diet, and a compound routine.