Help Me Out Here - How to Get More Definition!

Im 6'1 208 lbs. i weight train 3 times a week and do HIIT 3 times a week also.. i wanna get more toned but its not happening.. i eat healthy also.I have no definition in my arms bt can lift pretty heavy weights what do you recommend i do so that i can start seeing a difference in tone & definition in my body/arms??

switch to a high protein , low carb diet

Wont more protein give me more muscle mass ??

it will but it will also cut your your body fat way down, the muscle mass won't be that bad, since you are reducing your carbs

Do you know where i could find guidelines to the low-carb, high protein diet? an example of some sort? thx

try www.bodybuilding.com

Do you think it would make sense for me to take Lipo-6 ?? Im not overweight or anything my main goal isnt to lose weight i just wanna lose fat so i can be toned.. and have nice definition would it help if i used that supplement??

Bodyscience - I am interested in the same results - but am female, 5'8" and 128 pounds.  I am happy with my weight but would like more definition.  I do weight train mostly with free weights but have a hard time getting into a weight training routine....what muscles to work - with what weights - and when.  Can you recommend a website with a "schedule" or plan ?  I like to be able to go to the gym and know exactly what I need to do instead of wandering around looking silly.  Also - as far as the diet goes is it also advisable for women to up the protein to help muscle growth?  

muscle building is the same for men or women so increasing the protein is fine. try the website above it has a section just for women. it should be able to help with a new routine for you.

KRAZYJOKER818 I wouldn't recommend a fat burner for you, you don't need to lose weight you want to lose fat, but maintain muscle. i would try the diet first and cardio. The problem with fat burners it burn so much that your muscles will suffer, so you might lose the fat, but muscle will go along with it. if you do decide to take it, you will need to increase your protein or amino acids even more so you don't lose too much.

The extra protein won't make a difference in either mass or toning/definition.  At 6'1" and 208, you just need to lose fat.  I'm 6'1" and when I weighed 215, I had virtually no vascularity or definition in arms.  When you drop below about 195 you should see the difference.  Also, if you switch to low carb, you will lose strength and muscle size due to the loss of water.

Laurieviscomi, you should check you local library and see if they have back issues of some exercise magazines.  Typically, most of the magazines out there use similar routines and don't really change year after year.  For example, if you wrote out the routines in Muscle & Fitness from 15 years ago and compared them to what M&F puts out today, you would have trouble figuring out which is which.  It's a good way to start and you can tweak things depending on your preferences.

if you want definition go with the higher protein, lower carbs, it has been done over and over again by thousands of people and it works. when you get the definition you want then you increase your carbs a bit and start to build, you just have to cycle it. cutting phase, bulking phase, conditioning phase, blah blah blah... you will lose body fat on this and maintain most of your muscle which should be your goal.

I posted this before, it's valid here too if you want to really know the protein scoop:

http://healthpsych.psy.vanderbilt.edu/protein WeightLifting.htm

Bodyscience, you're reccomending basically a yo-yo diet.  It may have worked for thousands, but I would bet it has failed for millions!  Research has shown that most people gain the weight back on low-carb diets because it is just too restrictive.  You're better off just aiming for a long-term diet that will work that allows carbs, fats, etc..  The diet you're trying to put him on is for bodybuilders preparing for a show! 

So i shud just focus on my cardio?? shud i keep strength training and taking protein while trying to get more defined and toned??

it's not a yo yo diet it is cycling your caloric needs depending on the type of exercise program he is doing at the time. you know it's funny you keep bringing up that study that used information and from the 90's,2000, and 2002. There have been a lot more studies out since then.

Hey krazyjoker I guess you can experiment and find what works best for you, i made my recommendations, good luck.

ihello! i just wanted to ask you waht protein do you recomend after a work out and how much is best to take, what kind of shake is best, just powder or do i need to add fruit? and also, before a work out what is best to eat, i usually work out first thing in the morning, please respond whan you get a chance!

thanks

since it is tough to get a meal when you workout early in the morning try to get some protein. I recommend getting a protein shake before your workout or take some amino acids. after your workout try and get at least 20-25 grams of protein in a shake. You can mix it with fruit if you like, the carbs from it will help to recover faster. My favorite proteins are pro blend 55 and  muscle milk.
It has been proven you will get more benefit from getting protein before and after the workout.