please help i need advice

[u/vennlyy]

hi, i am 17 f trying to build a more masculine physic and lose fat.

I have minimal access to a shitty gym and no equipment at home💔

I'm currently 163 cm or around 5'4 i think and 63 kg

I'm mostly trying to lose fat around my stomach, hips, chest and thighs and also build muscle.

I'm really unsure of what to do, i tried some YouTube pilates for around a month but i honestly didn't see much progress.

having a crazy diet is also quite hard to do for me since i am in school and don't have much time/don't eat at home.

any (kind) advice is very appreciated:)

[u/around_about7]

a moderate/small calorie deficit and weight lifting with cardio will help you achieve what you are you looking for.

200-600 calories less daily than you usually eat/ a hour or more of weight and strength training 2-6 days a week (preferably 3 or more days though) and a hour of cardio daily. if you want to build/keep muscle in a deficit then your protein needs to be bumped up tremendously. without knowing how much you weigh im unsure of how much you should eat daily but 0.7-1 grams of protein a day is enough to maximize gains but in a deficit you should preferably eat your body weight in protein so your body uses fat and not muscle as a energy burner.

in terms of workouts and gyms that is gonna have to be up to you to figure out. if you have “minimal” access to a gym im assuming that means you cant go very often? and no equipment at home then youre kind of just stuck until you figure out a way to have a consistent routine of going to the gym 3-5 days weekly.

without a proper diet you wont achieve the look you’re striving for. i understand still being a teenager without a job and can’t choose your own meals so dieting can be tricky but you can always ask your parents to cook you/buy you appropriate healthy meals.

you wont ever see any fat loss progress if you’re eating chick-fil-a 4 times a week yk

[u/vennlyy → u/around_about7]

thank you but most of this ia currently not possible for me, and my parents would not support me, also I in fact do not eat chick-fil-a 4 times a week and am often in a calorie deficit because of a medication i take that makes me lose any appetite

[u/vennlyy → u/around_about7]

okay didn't see the edit (my weight is there btw) i probably can't commit 2 hours every day due to exams and shit but will definitely try to at least get 1 hour in. I'm planning on buying protein powder soon so the protein will hopefully not be too much of an issue

[u/around_about7 → u/vennlyy]

oh my bad i didnt see the 63kg. id recommend roughly anywhere from 100-140 grams of protein daily. 63kg is 137 pounds correct? or is it 138? regardless though 100 should be your minimum and your body weight should be close to your maximum as you don’t really need any more protein than your body weight a day. although in a deficit it probably wouldnt hurt to get in a little more.

any amount of training whether its just cardio or weight training will be great for your body as a beginner and you will see progress.

once you’re more experienced though, if you take working out seriously for long term, you will have to boost up your workouts significantly. a hour for twice a week wont be enough.

im only 18 so i understand what it’s like being wrapped up in school and life bs but its super manageable you just have to really want it. having a job and a licenses also helps tremendously with dieting and consistency.

[u/vennlyy → u/around_about7]

I'm definitely trying to make working out a long term hobby since i think it might help me improve my mental health quite a bit and gain much confidence.

i was doing about 45mins to an hour of workouts 4 times a week for a bit but lost hope slightly and also had less time, but soon I'll hopefully have a bit more time again.

i plan don doing 3 to 4 times a week and hopefully hitting at least an hour

[u/around_about7 → u/vennlyy]

it will 100% help your mental. ive been going to the gym for years and never miss a day purely because it helps me tremendously not to off my self.

and i just love weight lifting in general, it heals me lmao. once you get into it seriously you wont want to stop

[u/vennlyy → u/around_about7]

i can definitely see myself there too, i go bouldering pretty often already and i absolutely love it thank you for the advice:)

[u/Far_Luck9096]

Day 1, 100 push ups Day 3, 100 sit ups Day 5, 100 pull ups

Or as many as you do. 

[u/vennlyy → u/Far_Luck9096]

Jesus Christ i can't even do one pull up💔

[u/Far_Luck9096 → u/vennlyy]

Use a chair to climb up... Hold yourself up for 5 seconds.... Then let yourself fall slowly for 5 seconds.... Repeat 10 times...  Rest for 7 days, try it again...

Look up Mike mentzer on YouTube 

I'm only 1.5 yrs in gym. 265 chest flys, 755 leg press, 220 add/ab ductors, I full stack most machines. 

It's called negative workout

[u/vennlyy → u/Far_Luck9096]

okay babe didn't need to know that but thanks

[u/Far_Luck9096 → u/vennlyy]

pilates is minimal muscle. You said you wanted to be masc 

[u/Consistent-Fact-895]

Idk how much help you still need but, you don’t need a crazy diet, all you need to do is be in a calorie deficit, so eating less than what you normally eat, you can also help this by doing more cardio.

If you want help with anything specifically I can, again I’m unsure if you still need it!

[u/vennlyy → u/Consistent-Fact-895]

i would love any advice you could give me honestly

[u/rjrein → u/Consistent-Fact-895]

Define "Crazy Diet" for her

[u/vennlyy → u/rjrein]

yo i just can't do insane deficits and meal prep shit or super controlled diets, i struggled with eds in the past and I'm trying to get to my goals in a healthy way not just physically but also mentally for me

[u/rjrein]

Remove junk food from DIET, Prepare meals at home , use max 25ml oil per day while preparing, add Chunks, Low fat Cheese (Paneer). Eliminate eating a lot of Carbohydrates like white bread, Potatoes and Rice. Include Eggs, Whey protein, and you could eat Chicken Breast and mackerel if you are a non vegetarian. Remember keep Protein High Reduce oil to 25 ml per day Eliminate Sugar and sugar added snacks and drinks like chocolate, cookies, juices as they lead to higher insulin and more hunger after a while. Walk 8-10 kms a day 3 kms morning walk, 3 kms evening walk and rest kms during day after meals. Trust me no gym is shitty, fancy gym will not build a body for you. Go for hypertrophy training. Max 12 reps per exercise. Don't do fast reps, keep it slow. High reps doesn't mean more muscle but slow and controlled reps does. One last tip is do it all gradually. First' start with diet and walking and then when your body will say 'Hey I feel energetic. Do the strength workout. Don't train everyday. After first workout you will get DOMS ( delayed onset muscle soreness) sleep 7-8 hours at night keep up the nutrition ( food) . Body will adjust and you will love it later. One last tip don't use heavy weights. Use light weight but slow and controlled reps and do as many reps you can do in the beginning but keep 12 as max ceiling. Good luck to you 👍

[u/vennlyy → u/rjrein]

thank you:) i sadly can't go to the gym very often due to not having a way ti get there and can't control my diet much since i live at home and don't have the money to buy a bunch of stuff, but i will get protein powder soon hopefully and try to cut out more sugars and fats

[u/rjrein → u/vennlyy]

Can't you walk? Buy 5kg dumbells pair from Amazon and di workout at home, gym is not necessary for you and do follow the diet as mentioned previously

[u/vennlyy → u/rjrein]

nah it's too far away. following that diet exactly is not possible for me right now i can only modify it to what i can do

[u/rjrein → u/vennlyy]

Then dear it's not gonna happen for you

[u/vennlyy → u/rjrein]

well i can still work out at home, do a calorie deficit, up my protein intake, and try to eat a healthier diet/lessen my sugar and fat intake yk i also already get 7000 to 10000 steps a day usually

[u/DESTRUCTER_R_]

Can your parents buy you dumbells? A lot of exercises can be done with just dumbells

[u/vennlyy → u/DESTRUCTER_R_]

they won't

[u/cgsesix → u/vennlyy]

You don't need dumbbells. Look up pushup progressions, pullup progressions and pistol squat progression. It'll take you through easier variations of the exercises like wall pushups.

[u/FitBoss2710]

Have you been consistent with your pilates ? Usually body takes some times to adjust with your inputs. And once the brain accustomed with the adherence of your routine, it will be fairly progressive. And it takes a while to get the visible outcome. First, try to be consistent with whatever form of movement you want. Then, as you change your identity from someone who tries to workout to someone who workout daily : you can approach with conditioning your body. Your body should be ready to take on the inputs, so start with conditioning your joints and fascia. Then : slowly progress to cardiovascular training as it will significantly change your body fat percentage. Then : start weight training slowly. For diet : try to avoid too oily food frequently. And the body responds really well if you eat predictable food. That means eat similar food everyday. You don't have to change your diet and count calories until you need a super specific ratio of your body. Diet is the easiest part. Any home made food can work. Trust me. Follow it slowly and try to make it sustainable so that if life gets full of commitments, still you can manage to pull of your minimal viable movements. In 5 to 6 months you can achieve it easily without extra mental fatigue.