how do i get a hollywood bod?

[brittany_12]

i want to look like one of those girls that are super skinny, no body fat, and toned as hell but how do i??

workout is this

3x's a week weights and core strength training exercises
3x's a week sprints/intervals
and once a week a 20-30 minute jog

diet is usually along the lines of

breakfast
toast with natural peanut butter, skim milk, fruit

snack
skim milk, fruit

lunch
half a ham sandwich, veggie, water

snack
other half of sandwich, nuts or veggie

dinner
pasta w/ chicken, (small portion of pasta of course), veggie, water
OR
fish, veggie, small salad, water

and sometimes i might substitute and/or add a protein bar or protein shake- post workout

on the right track??

:]

[DianaB]

i want to look like one of those girls that are super skinny, no body fat, and toned as hell but how do i??

I just want to clarify something here:
Do you want to looks like this:
http://jelenafit.net/pages/gallery/tear ... s2_jpg.htm
or this:
http://dyli.org/?p=1334

The second is the body you are describing, and I'm really hoping that's not what you are looking for.

[CPT_blake]

You must remember the hollywood look comes with a price. You are doing so well with the eating and workout seems to be up to par. We can cut out the skim milk and try soy milk or almond milk in substitute, the carbs for dinner really serves no purpose unless you work out late or have a a sports event in the am. Post work outs you are in need of cabs and electrolytes try to step away from the protein kick its not always healthy for you to process large amounts. What type of breads are you using?? the sandwich with processed meats or natural real meats?? Another thought you may look at this like i am crazy but you may not be having enough caloric intake for the expenditures. You seem to be great so far keep up the great work

[brittany_12]

i'm definately not going for an annorexic look, but that other girl might be a bit too muscular for me, i'm too much of a girly person and it just seems too manly in that picture..

[DianaB]

i'm definately not going for an annorexic look, but that other girl might be a bit too muscular for me, i'm too much of a girly person and it just seems too manly in that picture..

OK, that's a start, you won't wake up looking like Jelana anytime soon anyways. I chose that pic because she's "soft" in it and not in competition shape.
You are not eating enough protein by a long shot and way too many processed carbs. And I'd imagine not close to enough calories with the activity you are doing.
What's your resistance training like, detailed?

[brittany_12]

monday, wednesday, friday- strength training
monday- biceps, triceps, shoulders, abs, chest, back
wednesday-butt, thighs, calves, abs
friday-abs, core strengthening exercises, light jogging

tuesday, thursday, saturday- cardio
tuesday- intense sprints/intervals
thursday-intense sprints/intervals
saturday-20-30 minutes jogging

sunday off

would you be willing to help me make a list of foods i can have for each meal of the day? i get off track without a guide or lists of things i can have, so that really helps

i try and eat about 5-6 meals a day

how much protein do you suppose i need?

[DianaB]

Good that you are eating your 5-6 meals daily. The general guideline for protein is 1g per pound of body weight. If you have a lot of body fat, then 1 gram per pound of lean body mass is acceptable. With your goals, you should not drop below x12 your body weight for caloric intake, example 150lbs = 1800 cals daily.
150 lbs = 150g protein (4 cals per gram) = 600 cals per day from protein.
That's a rough, generic example.

I think there is a sticky in the diet forum that outlines meal planning.

It sounds like you are doing a lot of isolation work in your weight training. Some may be OK, but it looks like you are missing compound movements. Specifically, what are you doing for your chest, back and legs and what kind of weight are you using?
Multi joint movements with heavy weight will help you meet your goals. You will not grow bulky or get too many muscles or look masculine.
What weight are you starting out at now? Height, age would also help.
If you like all that cardio, good on you.

[brittany_12]

what exactly are compound exercises?

i use free weights, (arms, back, chest)
some machines (usually for quads and calves)
and i do squats and lunges with dumbbells
use the incline bench for sit ups -using weights

those sort of things

i'm 5'4
about 119 pounds
age 17

[juan92]

your not going to have that muscular body unless you eat alot of calories and aloooooot of protein, so dont be afraid to lift heavier weights. also women have harder time gaining muscle b/c they dont have as much testosterone as men.

[DianaB]

what exactly are compound exercises?

i use free weights, (arms, back, chest)
some machines (usually for quads and calves)
and i do squats and lunges with dumbbells
use the incline bench for sit ups -using weights

those sort of things

i'm 5'4
about 119 pounds
age 17

You are the same weight/height as daughter!
At 17, your weight is very appropriate and healthy. If you read that sticky about meal planning, don't stress over carbs too much. Just be sure that they come from unprocessed sources and don't go overboard on grains (bread, rice, pasta etc). Remember, you need them for continued growth and energy.
Here are a couple links for training programs. Never mind the over photoshopped images on the first link. This is a solid program for weight training.
http://www.figureathlete.com/free_onlin ... d_body&cr=

Here is one for cardio that I really like.
http://www.figureathlete.com/free_onlin ... rogram&cr=

Don't be scared to push yourself with the weight, no pink dumb bells! daughter has the same fears as you do, to get too big and muscley, but then she looks at me and sees that just doesn't happen to girls on accident or from training heavy.
Good luck and you are doing the right thing getting into training at your age. It will serve you well for years to come.

[brittany_12]

thanks, for your help:]
that cardio plan looks really good to me too, although i might exchange the slow pace one for more intervals- i have a lot of energy and i feel i could use that to get faster results

i read the sticky on the diet forum and it helped me out a bit, although it looked like WAY too much food for me to eat in one day, and i'm still struggling with correct portion sizes

[DianaB]

Just keep eating your 5-6 meals a day, but add protein to each meal.
Don't make a program out of eating or portion sizes, it can get obsessive and it's a waste of time for you. Food is your fuel, if you don't get enough, it will slow down or halt any progress you are making.
The whole idea of different paces for cardio is to keep your body confused. If you do a lot of intervals, you will get very good and efficient at doing intervals. As it gets easier, the body becomes adapted to that pace and will not use as much energy to complete the task. With cardio, change it as much as you can by altering the pace, using a different machine (elliptical, treadmill, bike) or jog outside on different surfaces (sand, uneven ground like a bike path or grassy park) as opposed to always running on pavement.
If you've really got energy to burn, invest in a x-vest:
http://www.thexvest.com/how.htm
That should suck some of that energy outta ya!

[brittany_12]

haha that looks interesting. i wonder what friends would think seeing me at the gym or outside with that thing, this small girl wit huge weight on her body trying to work herself to exhaustion.

your advice was one of the best of here, and very straight forward. thank you for all the help, hopefully i'm on the way to a new me!

so,
cardio -all different -3x's a week
split body workouts -3x's a week

and less fruits that veggies, and add more protein to diet, with as little processed carbs as possible. if any carbs do eat in the morning

sound right?

[DianaB]

A+
You are on your way.
Good Luck and follow up so we know how you do.