hi my name is dean. and i have been a member for a while now. and i foolishly havent taken the diet part of my bodies growth seriously. and i am very thin and no matter what junk i eat i never gain a pound. the problem i am facing is trying to get the center cuts of my six pack showing. i am moderatly toned as it is. but i have noticed people can get in excelent body shape in a matter of months. but ive been working out A LOT for the last year and i havent improved all that much. i figured it must be my diet, because the fat is a little bit thick over the middle of my stomach hiding the cuts. i have heard from different websites that if i want to get bigger (i also want to get bigger biceps because they are quite small: 12 inch round when tensed) i need to gain weight in fat first, then tone them down afterwards. i am quite worried about this because i dont want to "drown" the muscles i actually have on my stomach. what would the best diet for me be? would i be able to increase my arm size without gaining too much fat on my body?