Sorry for the repetitiveness of the photos! some look a bit ribby but thats jus from stretching with camera =]

































Ok so im 19 years old
164cm (5'4)
56-57 kg (123-125 pounds)

Ive been goin to the gym 4-5 times a week doing:
20 mins elliptical at an avg of 115 watts,
15 mins rowing, 3kms (1.7 miles)
15 mins reclined bike, 7 kms (4.4 miles)

10 reps, 3 sets on leg press, 50kg (110 pounds)
10 reps, 3 sets on seated leg curl and leg extension, 23kg (50 pounds)
10 reps, 3 sets for various upper body machines 23.kg (50 pounds)

ive also recently started doing 100 crunches a day.

I usually eat a bowl of cornflakes or a muesli bar or 2 oranges for breakfast.
for lunch i will have 2 oranges or a muesli bar or a lettuce carrot and cheese snadwich if at home.
i snack on apples, bananas or pears. Usually an extra 3 pieces of fruit on top of those had for breakfast and lunch.
for dinner i will either have what is made at home (no takeaway!) or i will hav 2 lettuce carrot and cheese sandwiches for dinner at least twice a week usually..i may have an obsession with these sandwiches lol


My weight seems to be very sensitive to days wen i will eat a big dinner.

I would like to get a really toned stomach, on the way to a six pack even lol
my legs are definately my problem area and always have been. every bit of fat seems to be stored on my thighs.


any suggestions for improvements to my diet and exercise routine would be greatly appreciated!

My suggestion? Keep doing what you've been doing. You look great. Don't change anything.

thanks =]
i really really want to get my legs into shape though!
and a stomach on the way to 6-pack wouldnt be too bad either lol

i think my diet is what will really let me down though!
this is what i ate today:

muesli bar
banana
hour and half at gym
letuce carrot and cheese sandwich
150grams of pasta and pasta sauce
tim tam
apple
slice of cheese
4 slices of salami

hmm i think there was more, i feel like i was eating all day!
just from today i hav gone from 66.4kg in morning to 67.8kg now. Hopefully back down tomorrow!

wow very nice pics!

/right click - save.

Bloody hell guys, just because she's a pretty lady you should still read what she's written

me_fee, your diet looks like it's lacking in protein sources. Are you vegetarian? If so then try and add some more nuts, seeds and dairy into that diet. Fruit is great but you need a little more than that throughout the day. I'd guess you're not getting enough calories in

Read the weight training 101 sticky for some general advice abouit training. 100 crunches a day isn't gonna do much for your abs, if you're knocking out that many reps it's just an endurance exercise and you need to increase resistance to build any muscle. Also, they need to rest the same as any other muscle.
Look at moving away from the leg press and start squating, in fact move away from machines as a whole, they do nothing for your stabalizing muscles

LMAO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Yea looking good.....and what CCR said

this is good advice. Let your muscles rest and you will see more tone.

thanks for the advice.
with the crunches are u saying dont bother with them or to break them down? coz at the momment im doin 4 sets of 25.
will have to look into getting into some free weights, machines are just so convenient and simple lol

im not a vegetarian, although i guess i dont really eat a lot of meat now that i think about it.
i dont really eat a lot of dairy either, just the cheese in my sandwiches pretty much.

i like soft boiled eggs, would this be a good way to get protein or too fatty?

and with the resting my muscles, what do you mean by this?
as in greater rests between sets, more rest days?

nah eggs are good especially organic ones. As for rest, more days. Your muscles can't grow if you don't give them adequate nutrition and time to repair.

Ok, first thing is first, a quick ego boost - I have to agree with the other males you look great. Now on to helping you look even better.....

In regards to the above :
1. If you are not a vegetarian I would suggest eating more meat which is high in protein which you need and generally good for you for a healthy balanced diet.
2. Eggs are good especially if you hard boil them and only eat the whites which are the best protein whereas the yolk is mosty fatty.
3. With the crunchs, as CCR pointed out doing so many is more cardio than weight lifting. Realistically you only need to do 3 sets of 10 reps or so every 2 days to develop your muscles (this is a random number but gives you an idea, mix it up as you will but you don't really need to do it every day) and use a heavy book behind your head or on your chest if you don't have access to weights. Losing 'weight' is one thing but you really need to have the muscle definition below to have the 6 pack that you want and this can only be done by developing the muscle through weight training.
4. With the rest, he means more days rest. Training every day is unnecessary and can lead to injury or other issues. This is especially true if you take our advice and do weight training aswell as cardio as you really need 48 hrs rest between muscle groups in weight training for a good recovery.

Now on to my own thoughts :
I would try and do more weights all around as you cannot spot reduce fat so you must excercise your whole body and this will help you lose the body fat around your legs and waist as you want. Read the weight training or journal forums on possible workouts and you definately need to start squatting as these are the best full body excercise and great for your legs.

Try not to think of your goal as losing 'weight' but by cutting down body fat percent as you will put on 'weight' as you develop muscle and get a more 'toned' look as you have mentioned an interest in. This should not discourage you because the scale reads higher but you should look at the physical differences and how you have developed towards your goal.

This is all I can think of for now, but keep going and make sure to post your progress and we will all help out as we can. Good luck.

yeh im not really sure why i dont eat a lot of meat actually. I eat a lot of meat in the summer coz have lotsssssss of bbqs but yeh doesnt go too well in winter!
Good to hear eggs are good coz i love them =]
Ive read in my uni text books about having to allow rest and everything and understand all that but its so hard to actually do!
I always have at least two rest days, sometimes three. Surely this is enough rest?

Also about the spot reducing, i know about this too so dont worry im not doing a crazy amount of work on my legs in comparison to the rest of my body =]

I will def give squats a go too. Should i do them with exercise ball or against wall or just freely?

I have nooo idea what my body fat percentage is, you can get scales that tell you this can't you?



Thanks heaps for all your feedback =]

the scales are pretty pricey your better off going to a local gym. They probably have a caliper which pinches your skin. They aren't the most accurate, but close enough for your purposes.

I see pretty much what you see-
Your legs need better development, your arms look a bit small. I have no idea what your back looks like at all.

To make things easy on you, I'd google "Westside for Skinny Bastards" and use the 4 day template. For any exercises you don't understand, Defranco illustrates almost all of his stuff on youtube. You're eating so few calories, it's hard to build any sort of muscle on that intake. Google your BMR and figure out your kcal needs. Then use fitday.com as a way to track your calories.

I am going to go ahead and say it- yer skinny! Eat healthy and for gain and LIFT HEAVY for a lil bit and see how your body reacts. Maybe the NROL program or soemthing.

p.s. I have never been skinny, and lots and lots of peeps wish they could be.

Sweat Daily- but not too much in your case- LOL!

FF