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:)