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Okay so I have put myself in a very bad situation as a 16 year old guy. I managed to cut down from 176 lbs to 130 lbs without noticing it very much (I didnt have a scale at home until now) and I now notice that I'm underweight. My height is 179 cm and my weight it around 59 kg. I lift 3-4 times a week on a program from David Laid and weight myself every morning (if I haven't increased in weight every day, my mother gets mad af). I always try to increase the maxes in each exercise but it's really hard to always reach new maxes. I want to bulk up and gain as little fat as possible, but still gain weight to a healthy weight ASAP. What would you suggest me? People say you can only can 0.2 lbs muscle in a week, which worries me a lot. Should I just dirty bulk until I reach around 150 lbs, and maybe follow a plan like Stronglifts 5x5 again? My maxes right now are: 1 REP: Bench 70 kg Deadlift 100 kg Squat 70 kg I could bench 95 kg, deadlift 130 kg and squat 100 kg when I weighted 80 kg, so I have lost a lot! :/
I am a complete beginner to all kinds of weight training, and recently got my first gym membership. I have been doing a plan that I found online, which is below. I am gravitating toward the machines because I am scared of using free weights and hurting myself. My legs are relatively average for a beginner, but my arms are tiny, to the point where I can barely do 1 pushup. I want help designing a workout to stay healthy and build a little muscle. I don't need advice for cardio as I have been jogging for some time. Thanks! 2x8 Machine Military Press 3x8 Machine Chest Press 3x8 Lat Pulldown 2x8 Tricep Pulldown - Rope Attachment 2x8 Bicep Curls 2x8 Standing Calf Raise 3x8 Leg Presses 3x8 Leg Curls 2x8 Crunch Machine
I've come here to ask for MAJOR help so please help me. Currently i'm ~5'9-6'0 (haven't been to the doctor for a while) and am about 216 pounds (I lost 15 pounds in 1.5 months during the summer but I didnt do anything different...). Currently I am unhappy the way I move, the sluggish way I do everything, and the way I look. As a Senior I feel like this should be the height of my youth but alas I am still obese and sluggish. I went to my doctor and he said even though I am 18 my body is the body of a 15 year old when it comes to hormones and what not (how this works, idk). So my question is, how can I shed down major weight while also building and toning muscle at the same and not damaging my tissue and stunting my growth because of my 15 year old internals and losing the weight in a way where it doesn't come back very easily like what happens during extreme dieting. I would need a way to do it in as least time allowed while not also doing like only 10 minutes a day because I'm currently packed with a job, volunteering, school (all honors), and I will be doing Track and Field (shotput) this year. All throughout my teen years I've been obese and unhappy with myself and would like to finally be happy with my body. What is also influencing me to do this is that my family has an extensive history of diabetes (dad, uncle, grandma, grandpa, dads cousins, etc) and i know if i don't start now it could be too late. Please help me NerdFitness community.
Hey there, I am a teen and I want to get in good shape. I've been a pescetarian for 4 years, have a "cholesterol level of a 2-year old", and am leading a continually active life (doing football conditioning currently). I want to shed off my fat and get swole. Can you help? Here are my stats: -15 -145lbs. -5'4.5 (as tall as I am getting) -Waist (from navel): 36 -Neck (from narrowest): 12 I am considering doing the Paleo diet. I only drink water. I don't know why I am so fat, it is probably because of the amount of carbs I eat, I assume. Help me out? Advice? Thanks, JHW35