tlwallis94

yeah I work out hard too. After workouts its always a mad rush to the pantry for some protein :laugh:

Thanks for all the advice :) I will follow it's suggestions for a week or so, because I feel like my suggested activity level is correct. In addition to the high intensity exercise I do, I have to walk everywhere as I don't have a car. I don't sit down for much of the day. If by next week I have gained weight, I will know…

60kg (132lbs) for 3 sets of 10 reps. Not sure what my max is though, I think I may need a spot partner for that :P lifting heavy will not make you bulky, it will make you lean.

My activity level is set to the highest one, I think it was called very active. My weight loss goal is 0.25kg a week, but I only want to drop a few kg's so that I get the lean look I'm after, rather than super skinny.

I usually run for about 50/60 minutes, and last time I went on the treadmill I could do 5km (3.1 miles) in a little over 20 minutes. I don't often use the treadmill so I usually just head outside and run for as long as I can. I do sprint workouts too, which absolutely kill! Great results from it though, in appearance and…

Squats are better, as they force you to use more muscles than a leg press does. You will work the whole leg and glutes, as well as abdominals, shoulders and back due to the fact that your whole body has to work in order to stabilize the weight. Squats all round!