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.