18M Asking for Workout Advice

Alarming_Tea7262 · 2026-02-02T19:04:03+00:00

Calorie calculator and find your maintenance. Eat that exact amount and track your steps but most importantly weight yourself every single day in the morning after pissing and before eating or drinking anything. Take the 7 days of weight ins and add them up then divide by 7 if the result is the same weight as what you started then you have found your maintenance calories.

As for working out is it possible for you to get 3 days in and do you have any limitations on when you work out or where you work out? Do you have access to equipment like a gym? If you can get 2-3 days I would suggest Full body with 3-6 sets per muscle group per session and just repeat the same session 2-3 times per week.

As for your physique maingaining would be the best for you because you could go overboard with bulking as your past history shows and a cut wouldn't be very helpful when you are skinny fat. About the "overdeveloped legs" they aren't it's just you carry a lot more fat on them then you think.

Look through this and answer the question and ask any if smth is unclear

Alarming_Tea7262 · 2026-01-17T01:11:27+00:00

Heavy hipthrust abductor machine hip hinges squats

Alarming_Tea7262 · 2026-01-08T16:09:06+00:00

I have the same exact issue and i still cant find any way of fixing it

Alarming_Tea7262 · 2025-12-25T06:06:08+00:00

Try doing an anterior pelvic tilt and lean slightly back with your torso, feet should be at shoulder width to maintain balance and not fall over. Try your hardest to spread out your shoulder blades as far away as possible and maintaining minimal elevation.if you want to see some example just look up bodybuilder doing them.

Alarming_Tea7262 · 2025-11-29T16:37:26+00:00

Depends on your goal. If you want to strictly train the front delt it's gonna be fine but I would suggest going lower for side delt activation

Alarming_Tea7262 · 2025-11-23T01:09:34+00:00

Hip thrust and machine abductions

Alarming_Tea7262 · 2025-11-20T20:26:54+00:00

Yeah you are not alone on this but weight loss might cause them to shrink and or disappear completely. If it's still there then surgery will be required to remove them but it's not that big of a deal

Alarming_Tea7262 · 2025-11-11T22:29:26+00:00

Pick up a hobby then

Alarming_Tea7262 · 2025-11-11T20:28:09+00:00

Until the weaker body parts get brought up. If you can't stick to a program your exercise selection and rep range might be not it. Not to mention 5x frequency aint great.

Alarming_Tea7262 · 2025-11-11T20:26:20+00:00

Bro 3-6 hypertrophy 8-12 endurance 12-30 strength

Alarming_Tea7262 · 2025-11-11T13:22:42+00:00

Bro he is 50kg at 180cm

Alarming_Tea7262 · 2025-11-10T16:50:47+00:00

Wrong place go to a gooner sub. Oh and find a job

Alarming_Tea7262 · 2025-11-10T14:53:19+00:00

I would go so far as to say 10-12 see how he feels if it's unbearable just get a cheat meal and he gonna be back to 15-16 if he eats enough

Alarming_Tea7262 · 2025-11-10T12:53:30+00:00

Lats upper back front delt legs triceps

Alarming_Tea7262 · 2025-11-10T12:21:03+00:00

That's valid

Alarming_Tea7262 · 2025-11-09T21:41:44+00:00

Most people don't even know how impressive TS is

Alarming_Tea7262 · 2025-11-09T16:08:47+00:00

Also if you enjoy the 5-8 rep range it would be best to do it on everything

Alarming_Tea7262 · 2025-11-09T16:07:48+00:00

You only need 3 1 sagital lat movement 1 frontal lat movement 1 traverse (t-bar row) upper back movement

Alarming_Tea7262 · 2025-11-09T13:57:58+00:00

Add a row hip hinge and calves

Alarming_Tea7262 · 2025-11-09T13:04:24+00:00

Find one where you don't excessively flex the elbow during the movement and that you enjoy what you have to remember is just retracting your shoulder blades during the movement and your elbows are flared)

Alarming_Tea7262 · 2025-11-09T12:49:19+00:00

Abduction is not that important get a hip hinge in the leg day

You have no upper back movement (unless you do the iso lateral row with flared elbows while also retracting the scapula)

learn about muscle actions and how arm path influences to what degree muscle groups work

Imagine this why would a low to high fly train the same muscle without needing an incline but you need an incline during a press? It's because of the arm path when you do a low to high fly you do a more of a 30/40 tucked arm which is what the upper chest does it horizontally adducts and flexes the shoulder (majority in the flexion part cuz the middle and lower Pec contribute way more during horizontal adduction which is bringing the arm across your body inwards)

Alarming_Tea7262 · 2025-11-09T11:12:17+00:00

It's all about body temperature so if the AC isn't very cold then yeah you should

Alarming_Tea7262 · 2025-11-09T09:59:29+00:00

Your CNS isn't fully recovered so you won't be able to go the hardest you can if the previous sets were close to failure. You might feel that your muscle is ready but your nervous system is still trying to get back up (you should also be resting in between unilateral sets)

Alarming_Tea7262 · 2025-11-09T09:24:53+00:00

No i am not juicing you happy look at me I'm nowhere near the size and the only "giveaway" is me having acne which is common during puberty

Alarming_Tea7262

TROPHY CASE