Same here, seriously overhauling my diet tho. Wife working late has us eating dinner around 7 or 8, and it's usually rather high in carbs. So no more carbs after 6.

With that said, I have been getting stronger, that's a plus. Just ditch the late carbs and increase the cardio and my results should improve.

No tips on the arm workouts, I just now started focusing on bi's/tri's, doing them on leg day.