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Avatar universal

I Need someone to guide me from being thin to having a great physique. PLEASE

First of all, i am a 16 years old male; Height: 6,1 (184 cm); weight: 165 pounds (75 kg); body fat: 13.9 %

well to understand my problem i have to explain my story:
about a year ago i was fat i was 28% body fat with a weight of 90 kg, so i started going to the gym. I went through a really strict diet and worked out daily. after a few moths later (now to be for specific) I became thin with the stats above. Before i was fat, but now i became thin, but now i feel weak, and i want to have a really good physique. I want to change my workout and diet but the desire of having 6 pack abs is forcing me to keep on going on the same diet (which is starving myself). So my main point here is that i want someone to guide me. I dont want to be thin i want to be ripped. I want to like go on the beach and to feel confident that i have a good shaped and ripped body.

My main desires are 6 packs, with ripped good sized arms (triceps ,biceps, etc), and a big chest. I know it would take a huge amount work, but i am completely okay with it. I would follow the workouts and diet as how u would set it for me, but please i really need someone to guide me and tell me what i am doing wrong and what should i do instead (in details if possible). Any help would be deeply appreciated, and thanks so much in advance.
2 Responses
Avatar universal
P.S i can carry heavy weight like curling 18 kg etc.. but i dont feel like i am gaining aything
4 Comments
First you're only 16 so you're still growing. But understand this!
The steps to get the low body fat levels necessary to show six-pack abs are very, very strict than those you'd have to do to drop a few pounds and reach a healthy weight  and, may not even be possible, depending on your genetic makeup.

A six-pack is when your body fat level is low enough to reveal the  segments that divide your front sheath of muscle fibers on your torso.

For men, this body fat level is usually 6 to 9 percent and for women, 16 to 19 percent.

Not everyone has the anatomy for a six-pack. Some people have a rectus abdominis that lacks the defined tendinous crease that divides the muscle into six defined segments. Others may have angled or staggered abdominals that don't create a neat six-pack.

If you want to try to get to a low enough body fat level to reveal a six-pack, think of where you're starting. The average man has a body fat of 28 percent.

Even if you're at a healthy 11 to 22 percent body fat for a man it'll take some time to get lean enough for your abs to pop.

If you follow a healthy dietary and exercise routine, you can expect to lose body fat at about 1 percent per month. At this rate, most people may achieve six-pack abs in anywhere from three to 20 months, depending on your current body fat level.

Simple steps can help you reduce body fat to achieve a healthier body composition. Skipping sugary soda, limiting processed foods and becoming more physically active helps you get leaner and healthier  but won't reveal a six-pack.

To go from a lean body fat level— say, 12 percent as a man to six-pack lean, you'll need to do more precise eating and exercise. Meals will  have be lean proteins and produce, and refined carbohydrates, sugar, alcohol and restaurant meals must be a no, no.

You'll work out every day, and sometimes twice daily, with cardio and strength training. Several of these cardio workouts will involve high-intensity intervals, during which you alternate short bursts of all-out effort with recovery.

Strength-training is a must to reach a six-pack body fat level. You'll perform three to five strength-training workouts per week, some days concentrating on only one part of the body, such as your legs.

Core workouts should be part of your strength-training, but not the only focus. You'll need to train all the major muscle groups with heavy weights regularly. This promotes muscle growth, and the more muscle you have, the higher your metabolism burns making a leaner body.

Attention to workout rest and recovery, as well as nighttime sleep, has to be done to promote muscle growth and hormone balance. You may find most of your time is spent working out and making meals. Don't forget, you must also keep up this routine up not just to achieve a six-pack  but to keep one.
thxxxx alotttt
but i have a question:
i am lean or thin not sure, but i want to gain more. like i dont want to be that thin i want to gain more overall muscles like my biceps and triceps are not big but i want them bigger and more ripped( like i want to make the shape of the arm show easily). Also i want size in my waist since it is so small, but not fat, so how???
triceps and biceps are big......******
Avatar universal
Gym has given you very good answers.  It's hard to go further with you because you're just too young for us to say, hey, you need to eat a lot more.  It sounds like you're not eating enough and probably not enough protein, but because at your age your brain and other parts of you aren't fully developed yet, we don't want to tell you something that might end up harming you down the road.  Quite frankly, eating to get big muscles is never healthy -- too much protein has been shown to cause problems even for adults.  So we're just not going to tell that to a 16 year old.  What I will add to what Gym as said is, having big muscles isn't ever done for health reasons -- big muscles mean a lifetime of having to eat and work out to maintain them in a way that can have unhealthful consequences.  What I would do is think about why you're so unhappy with your looks when it sounds like you've done such a good job of getting yourself to a healthier place. It sounds like you're having some very common problems with self-esteem.  Having muscles is useful; being ripped isn't.  Some people just really enjoy bodybuilding, while others are just extremely insecure.  And I have to tell you, when you see the really large-muscled people a lot of them are taking unhealthy drugs to get them for the reasons Gym mentioned.  
7 Comments
And when I said you might not be eating enough, I really meant that -- a 16 year old male needs a lot of food to develop properly.  If you don't, you could have a metabolism problem, but most teens can eat like a horse and not gain a pound.
Thxxxx so much that has explained from me lots of stuff, but can u please tell me how to get a bigger waist without gaining fat since that is one of my biggest problems i dont eat many things because i feel that it would make me get fat which has made my waist so small, so how can i have a bigger waist without gaining fat???? (many people have told me to eat but i am afraid from eating something that would make me get fat or increase my body fat percentage) so can u plzz tell me what type and examples of food i should eat, and i i should be afraid from that???
Building your core muscles instead of packing on fat. Exercises to beef up the size of your lower back muscles, your obliques and your rectus abdominis muscles must be done.  Just as you would lift to build your biceps. Squats, deadlifts and hyperextensions with weights will enlarge the muscles of your lower back. Don't do crunches. Only complete six to 12 repetitions per set for all exercises. Do Barbell Side Bends. google core exercises. Remember don't do crunches!
Research shows that crunches are the exact mechanism that causes a herniated disc in your lower back.
Do Planks, Side Planks, Mountain Climbers, and Stability Ball Jackknives.
Check the following link!!
https://youtu.be/QQ1Xr4Vzam8
That's exactly what i wanted, but one last question (i am srry) many people have told me to eat but i am afraid from eating something that would make me get fat or increase my body fat percentage so can u plzz tell me what type and examples of food i should eat, and if i should be afraid from that???
Fill one-quarter of your plate with a grilled, baked or broiled protein, like chicken breast, tuna canned in water or tofu. Another quarter should contain a whole-grain, like brown rice, 100-percent whole-wheat pasta or whole-wheat bread. Fill the rest of your plate with watery, fibrous vegetables, such as lettuce, spinach, peppers, broccoli, cauliflower, onions and carrots. Minimize dressings, butter and cheese toppings, but use olive oil, citrus juice, salsa and spices for flavor. Drink low-fat milk with meals or snacks to get calcium and vitamin D for your growing bones.

Get a minimum of one hour of exercise per day. Choose a cardiovascular exercise that involves weight bearing to help strengthen your bones and do it at least three times a week.

As part of this seven-hour-per-week minimum exercise routine, do some movement three times per week that requires strength -- such as pushups, pullups, flowing yoga, core exercises or gymnastics. This helps improve your muscular endurance and function. Plus strong muscles help boost your calorie burn and make you look healthy.

Lifting weights,  You might also benefit from guidance from a fitness professional to learn the correct equipment and form for you.

Sleep plays a big role in your diet and exercise program. You may like  to stay up late, but this provides you with opportunities to snack on unhealthy foods and take in unnecessary calories. When you have to get up early the next day for school or weekend activities, you might resort to high-calorie energy drinks or sugary coffee drinks to perk you up. Too little sleep also increases hormones that make you crave high-sugar and high-fat foods. Sleeping fewer than eight hours per night puts you at three times the risk of obesity compared to those who sleep more, reported a review published in the Journal of Research on Adolescence in 2011.

The proper diet for a given person is an individual thing, though there are general rules that usually work.  But I think your problem isn't going to be fixed just by telling you what to eat.  You are way too preoccupied by your looks and your diet, and this is really the main issue you want to address.  Many people have serious body issues and often will turn to severe actions to deal with this instead of working on the mind, which is where your problem really is.  Have you ever thought of why you might feel so insecure about how you look?  I'm guessing your body is in pretty good shape considering what you've said here.  That being said, the most important foods for health are vegetables and fruits for the antioxidant content, but these won't help you build muscle or gain weight.  You need a reasonable amount of protein to be healthy, but someone who wants to be "ripped" needs a lot of protein, and you're just too young to be doing that.  You need a fair amount of healthy fats.  You need complex carbohydrates, such as whole grains, for energy.  But there are thousands of theories about how much of each to eat, and it depends on your purpose in eating -- some people eat to gain muscle, some eat for health, some eat to lose weight, some because they love food.  There are a ton of books on nutrition, and you'll be amazed if you do some homework how much people differ if you read fad diet books, such as the high protein diets.  The Paleo diet, for example, is based on the assumption that prehistoric people ate a lot of protein, but that's probably untrue -- it was hard to get.  For all of our modern history, after agriculture was invented, the diet has been much more oriented to crops that wild food, so we've become acculturated to that, but if you live in an area that has no or few plant foods, such as in very cold climates, people adapted to eating mostly animal food.  Ongoing long-term studies of people who live the longest  find they eat animal food only occasionally, eat a lot of grains and beans and vegetables and fruits.  But they won't have oversized muscles -- to get those, you have to eat lots of food and lots of protein.  It's very complicated, and nobody knows the real answer for you because your digestive system and what you're acculturated to eating is unknown to us.  The only thing we can see is that you're obsessing over this, and I'd say for your own happiness that's what I'd want to find out the reason for first.  
Pax. is correct about your obsession over this!
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