Ok so I am 27, 115 lbs. Been working out pretty vigorously for about a year, weightlifting, cardio, and abs. I work out about an hour an a half a day for 5 days a week and concentrate on a different area each day. I am eating as much protein and carb rich food and not currently using any supplements. I am trying to gain more muscle mass especially in my legs. My leg workout is currently:
Machine leg press- 4 sets of 12 reps (15 lbs)
Calf raises- 4 sets of 40 (same machine 12 lbs)
Machine quad- extension 4 sets of 8 reps (9 - 10 lbs)
Machine leg curl- 4 sets of 8 - 10 reps (4-5 lbs)
Occasionally I do 100 or so squats, sometimes with 15 lb weights.
Usually do 20 - 30 min of running
Picture shows my legs now (but they look a bit bigger in photos - camera adds 10 lbs right? lol)