I was looking a bit heavy

[roomy]

in my posing pouch so I have put myself on a exercise and diet regime for my holidays in 9 weeks time.I wish to be ripped, any advice?

 

[no1tovote4]

in my posing pouch so I have put myself on a exercise and diet regime for my holidays in 9 weeks time.I wish to be ripped, any advice?

Steroids. That and HGH...

 

[Dr Grump]

in my posing pouch so I have put myself on a exercise and diet regime for my holidays in 9 weeks time.I wish to be ripped, any advice?

Stop drinking...

 

[roomy]

Stop drinking...

How dare you suggest such a thing

 

[1549]

in my posing pouch so I have put myself on a exercise and diet regime for my holidays in 9 weeks time.I wish to be ripped, any advice?

Ripped in 9 weeks?

Go to the gym...Rotate every day:
Day 1: Focus on biceps and triceps.
Day 2: Shoulders and back
Day 3: chest
Day 4: rest

Every Day should consist of 4 or 5 different excercises:

biceps and triceps for example:
1) Curls with bar
2) Tricep lift
3) bicep curls using individual arms
4) close grip bench press

each exercise should consist of 3 regimens: the first 8 repetitions, the second 10, and finally 12 repetitions. Gradually add weight for each regimen.

Between regimens take a little breather. Perhaps do 25 ab crunches between regimens to tone the stomach.

Long term that will turn out very nicely, and I am sure it will not look too bad in 9 weeks either.

If that is too difficult and you just want some simple 'get in shape':

1) give up eating between meals right now. If you get hungry drink water.

2) keep unnecessary sugar to an ABSOLUTE minimum. That means drink a lot of water, because fruit juices (even the healthy ones) and soda have a lot of sugar. This also means no more dessert. No cookies or anything like that.

3) Drink a cup of coffee or two in the morning.

4) Do not go back for second helpings.

5) Do 100 ab crunches every day.

6) Do 60 push-ups everyday.

7) Go for a walk every day.