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[leggydame]

The past month I have been going to the gym and eating well. I am starting to see progress in my arms, shoulders, back, and stomach however all my hard work at the gym is loss on my lower body. I push myself pretty hard on my leg days, but I see very little if any improvement. This is concerning as I carry all my weight in my butt and hips, and if feels as though I have made no gains in that area. Calves are (and always have been) nonexistent.

I do squats, lunges, curls, press, extensions, hip abductor and adductors, dead lifts, and sitting and standing calf raises. I also use the row machine and elliptical with resistance and I've seen NO GAINS!

I haven't incorporated any whey protein or any other supplements in my regimen (other than a multi and daily omegas). But I'm not sure this is why I haven't had any progress in my lower half as I see gains in my upper body. But I could be completely wrong.

I should mention I have and feel as though I'll always be rail thin, similar to an ectomorph. Nonetheless I have gained some extra jiggle that NEEDS to be transformed. I like the extra pounds and curves I've gained the last few years, but still need to tone.

Any suggestions or exercises? It may sound impossible but I want to see some improvement or toning within the next three weeks.

[Kemo1990]

requesting spoon pics
also need more information
how often are you working legs
whats your diet like
whats your leg routine look like?

[kjake55]

What does your diet look like? Not what you eat but cals and macros? How about your program? How many times are you working legs. You have some of your exercises listed but at what weights? A little more info would be helpful.

As far as whey or other supps, you can take them without doing any harm to yourself but they're not going to be the answer to your legs not improving. The answer is going to be in your diet and program somewhere.

[leggydame]

requesting spoon pics
also need more information
how often are you working legs
whats your diet like
whats your leg routine look like?

What are spoon pics? Sorry, new to the forums.

I work out legs twice a week (quads, glutes, hamstrings 1 day calves the next). I am very weak, so I can't lift that much, but I am getting stronger. I generally start the week out with legs and this is what I do:

10 minute warmup with lvl 10 resistance on the elliptical (usually averaging a mile)
Stretch
Squats --> 80 lbs 3x10
Leg press around 90-100 lbs 3x10
Curls around 55-60 lbs 3x10
Extensions 60 lbs 3x10
Hip abductor and adductors --> start at 45 lbs and go up in 5 lbs increments each set 3x10
Dead lifts --> 20 lbs 3x10
Lunges --> 20 lbs 2x15

Next day I do shoulders and calves. Calf excercises are:

Do regular 10 min elliptical warm up
Sitting calf raises 75 lbs 3x10
Standing calf raises 60 lbs 3x10
Sitting calf raises (usually the leg press machine) 60 lbs 3x10 or until I can't any more

I'm not following a specific diet. Basically I eat a lot of fruit, veggies, and meat. I've incorporated brown rice and black beans and have stayed away from any sweets. I do cheat about once a week. I drink nothing but water, occassionally a glass of orange juice, and MAYBE an alcoholic beverage twice a week (wine or beer). Other than that I can't really go into detail about my diet. I don't count calories (don't know how). I do try to eat 4-5 small meals a day.

[leggydame]

What does your diet look like? Not what you eat but cals and macros? How about your program? How many times are you working legs. You have some of your exercises listed but at what weights? A little more info would be helpful.

As far as whey or other supps, you can take them without doing any harm to yourself but they're not going to be the answer to your legs not improving. The answer is going to be in your diet and program somewhere.

What are macros? (sorry) And I'm unsure about calories (I don't know how to calculate them). I'm convinced I'm not eating enough, though. I'm not hungry but I just haven't been eating as much as I used to. I can tell you I'm not following a specific diet. Basically I eat a lot of fruit, veggies, and meat, cut out half the carbs I used to eat and absolutely no fast food. I eat peanut butter and celery or almonds if I feel the urge to snack. I've incorporated brown rice and black beans and have stayed away from any sweets. I do cheat about once a week, though. I drink nothing but water, occassionally a glass of orange juice, and MAYBE an alcoholic beverage twice a week (wine or beer). I do try to eat 4-5 small meals a day.

I work out legs twice a week (quads, glutes, hamstrings 1 day calves the next). I am very weak, so I can't lift that much, but I am getting stronger. I generally start the week out with legs and this is what I do:

10 minute warmup with lvl 10 resistance on the elliptical (usually averaging a mile)
Stretch
Squats --> 80 lbs 3x10
Leg press around 90-100 lbs 3x10
Curls around 55-60 lbs 3x10
Extensions 60 lbs 3x10
Hip abductor and adductors --> start at 45 lbs and go up in 5 lbs increments each set 3x10
Dead lifts --> 20 lbs 3x10
Lunges --> 20 lbs 2x15

Next day I do shoulders and calves. Calf excercises are:

Do regular 10 min elliptical warm up
Sitting calf raises 75 lbs 3x10
Standing calf raises 60 lbs 3x10
Sitting calf raises (usually the leg press machine) 60 lbs 3x10 or until I can't any more

[rdferguson]

What are macros? (sorry) And I'm unsure about calories (I don't know how to calculate them). I'm convinced I'm not eating enough, though. I'm not hungry but I just haven't been eating as much as I used to. I can tell you I'm not following a specific diet. Basically I eat a lot of fruit, veggies, and meat, cut out half the carbs I used to eat and absolutely no fast food. I eat peanut butter and celery or almonds if I feel the urge to snack. I've incorporated brown rice and black beans and have stayed away from any sweets. I do cheat about once a week, though. I drink nothing but water, occassionally a glass of orange juice, and MAYBE an alcoholic beverage twice a week (wine or beer). I do try to eat 4-5 small meals a day.

I work out legs twice a week (quads, glutes, hamstrings 1 day calves the next). I am very weak, so I can't lift that much, but I am getting stronger. I generally start the week out with legs and this is what I do:

10 minute warmup with lvl 10 resistance on the elliptical (usually averaging a mile)
Stretch
Squats --> 80 lbs 3x10
Leg press around 90-100 lbs 3x10
Curls around 55-60 lbs 3x10
Extensions 60 lbs 3x10
Hip abductor and adductors --> start at 45 lbs and go up in 5 lbs increments each set 3x10
Dead lifts --> 20 lbs 3x10
Lunges --> 20 lbs 2x15

Next day I do shoulders and calves. Calf excercises are:

Do regular 10 min elliptical warm up
Sitting calf raises 75 lbs 3x10
Standing calf raises 60 lbs 3x10
Sitting calf raises (usually the leg press machine) 60 lbs 3x10 or until I can't any more
Macros: In nutrition we talk about micronutrients and macronutrients. Micros are things like vitamins and minerals. Macros are protein, carbohydrates, fat and alcohol, which all give the body calories.

You mentioned earlier that you carry all your weight around your hips and bum, and are concerned that you're not making progress there. If that's where you store your body fat, then it's going to be very hard to see muscle mass there. But don't worry, just keep on working at getting stronger in the glutes and thighs.

If you can squat 80lb, you should be deadlifting much more than 20lb.