mm..getting a muscular body not only need to focus arms, its more important to focus on the body and legs as well..seeing it as a whole package rather than only arms and abs..

btw..ur diet only for pre and post??lol..how about other time?? bodybuilding is a lifestyle its about what u do for the whole entire time... there are tons of routines out there..rippetoe, 5/3/1, hst, look out the thread in the main bodybuilding and strenght page, the post that DARKLIGHT79 post.. its good.. http://forum.lowyat.net/topic/371250

get a gym membership then..ha..

a pair of dumbells can literally work wonders..with dumbells you can work most of your muscle.. chest back biceps tripes shoulders..u really need to search for the workout and the training programs..all training programs out there are good..u just need to find 1 and stick with it.. we dont know what programs really works for u as everyone is different as well as in diet..some ppl may gain better in strength training and some may respond better in hypertrophy training..u just gotta try it and find what works best for u..

but to sum it all, you have to eat clean.. try eating 6 meals a day..thats what most ppl do.. what u have to eat u can search it..anyway JUST GOOGLE IT!!!!!....lol...