someone please reply lots of questions

Ok so to start off... I broke my wrist last may in 06 and it still is broken and wont be fixed for at least another month (feb 07).  I am running in a half marathon on Jan. 7th so i am definitely in shape.   i currently am 5' 9 w/out shoes and 149-152 pounds with 9.4% BF.  I am planning on buying supplements to start my training.  I am planning on buying CLA, Micronized creatine, Amino acids, multi-vitamen, and whey protein.  Does this sound good?  Ok so right now when i tense my stomach and suck in a lil i have a ripped almost 8pack... but when i dont flex i barely have a 6pack.  I used to do around 500- 1000 reps total of different abs a night at a very fast pace, but i recently swiched to around 100 total reps of different abs but at a very slow pace.  PLEASE HELP ME GET AN 6-8 PACK WITHOUT FLEXING AT ALL!!  Please recommend exercises you can do with an exercise ball and the plain and simple ground.  i dont have any exercise equipment but i know theres intense ground workouts out there!  REMEMBER I HAVE A CAST ON!! Also... what otherthings can i be doing with a cast on? my left arm (cast) is so small right now and my right is bigger but also very small... should i work out the right? and what exercises with just a 25 and 30 pound dumbells?  Right now i look about a buck 25 while i am really 150.  I want extremely ripped abs and huge arms, chest, and shoulders and back.  also legs and calves.  please note that i broke my collar bone so i cant lift anything with my shoulders above my head.  thanks for your time and replys!

anyone?

Doing hundred's of crunches is not going to show the ab's, you need a low body fat %, and to do that you need a well combined cardio/diet and including weight training..

Read the bottom 2 links

http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm

http://www.muscletalk.co.uk/m_8817/tm.htm

Hope it helps

i've found that cardio is key. and since you're a runner anyway, that shouldn't be a problem for you. running is a good way to get your obliques in shape. basically, the abs have 4 parts: upper, mid, lower, and obliques (sides). i do tons of floor excerises like flutter kicks (basic traning stuff from the AF..lay on the floor and lift one legt after the other no more than 6" off the ground, legs straight, hands under your butt) i'll do incline sit ups with a 10 or 25 pound plate weight in my hands, do decline legt lifts on the bench, do hanging raises and curls...there are so many. that website he linked is a good one. another idea: check out gymjournal.com. it's a weightlifting/nutrition/cardio journal all in one and it's free. it's decent and i like it. just started using it. this way, you can track your progress all around from every angle in one spot instead of using different sites. any questions, feel free to pm me. always happy to help. :)

anyone else?

make some effort in using the following information we have given, and then make some effort in posting something you have learnt!

im talking about like what supplements and what else i should do

supplements aren't really gonna help you get an 8 pack, you know? most supplents are for losing weight or gaining mass. there is no magical 8 pack abs supplement. i wish there was! we all probably did at one point. the secret to great abs?
lots of cardio and a good diet. that's it. no magic there, just hard work. weight lift with some crunches and do what we suggest, you should see some results in a few weeks.

get leaner, the abs will show......dieting and cardio.

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

Ok I get from your post that you want to show off your abs.  Congrats on your cardio health and you low BF%, as you are basically already at the six pack point.  All you need to do is lower your body fat a little bit more, and doing crunches is pretty much useless for that.  You'd burn more fat by going to the gym and lifting, then running.  Lifting will burn up all the glycogen in your muscles and leave only fat for your to burn for energy. 
 
However, if you want to get "Huge arms...etc" you're not only going to have to eat more, and probably lose sight of the six pack for a while as well, but you're going to have to train your legs!  read http://www.discussbodybuilding.com/Stop_fking_around_and_lift_like_you_mean_it/m_127347/tm.htm
 
I read in another post something about you need to gain so many pounds to add 1 inch to your arms.  Supposedly gaining weight in the legs is the easiest, and if you don't train legs you're at a serious disadvantage.  However, it sounds like you are a runner and would be against doing that, and I do have a friend who runs a full marathon in less than 2.5hrs and he started lfiting and has huge arms and upperbody for his frame.
 
I'd reccommend lifting in a regimen that you like, and then running afterwards.  Just don't overdo it -   Say your lifting schem takes 40 minutes, run no more than 20 minutes.  You are already on the right track being here though, and wanting bigger muscles.  The more muscle you have, the faster your metabolism, so if you DO decide to forget the abs for a bit and try to pack on muscle, you'll find it's much easier to burn the fat once you have more muscle.  If you just decide to try and burn fat right now, it will be a little bit more difficult.  So try to just burn the fat right now, by basically lifting then running, then if it just seems too tough, switch to packing on muscle and try to burn the fat again in a few months.  Keep track with calipers and judge you're progress by overall fat loss, not by how many crunches you are doing.  I'm sure running is working your abs enough anyhow.