Hi everyone,

Ok I'll start by posting my specs;

Age: 33
Height: 6'3"
Weight: 187 - 203 lbs (jumps back and forth depending on sugar intake)
Build: Slender with approx. 1/4" depth of fat on stomach

I lift free weights 3 times a week and the rest of the time I have a crappy desk job with my face in a computer screen ;(


For my height my arms are not big at all, at the bicep they're only 11" around ;(

Anyway, though my stomach is somewhat flat I want to gain a lot of muscle in the arms and chest but I want to do it as safe as possible. I want to stay away from excessive amounts of animal fats because heart desease runs in the family and I want to be careful (long term).

What do you suggest? I'd love to increase the size of my arms at least 50% with one year.

Thanks guys and gals

Rick