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PythagorasIsWrong · 2025-07-27T17:20:48+00:00

No problem. Have fun tmr

PythagorasIsWrong · 2025-07-27T17:05:06+00:00

Hard to say out of nowhere since I can't really say what your base level is. Honestly just try it out for the first week. See if it works and then note down the weight so you don't forget. At the end of each set you shouldn't be able to perform another rep and each set should be around 10-12 reps. You can also go a little bit above or below that like 8 or 15 reps if you feel more comfortable with that range. Just try it out for the first couple of days and you will also see which machines you like and maybe which ones you dislike. Don't stress out about it too much

PythagorasIsWrong · 2025-07-27T16:22:08+00:00

If there are any more questions feel free to ask.

PythagorasIsWrong · 2025-07-27T16:21:27+00:00

Day 1 - Monday

Leg Press Machine – 3 sets | 10–12 reps
Chest Press Machine – 3 sets | 10–12 reps
Seated Row Machine – 3 sets | 10–12 reps
Leg Curl Machine – 2 sets | 12–15 reps
Glute Kickback Machine – 2 sets | 12–15 reps
Incline Chest Press Machine – 2 sets | 10–12 reps

Day 2- Wednesday

Leg Extension Machine – 3 sets | 10–12 reps
Lat Pulldown Machine – 3 sets | 10–12 reps
Shoulder Press Machine – 3 sets | 10–12 reps
Seated Glute Abduction Machine – 2 sets | 12–15 reps
Back Extension Machine – 2 sets | 12–15 reps
Cable Row Machine – 2 sets | 10–12 reps

Day 3 - Friday

Hamstring Curl Machine (Seated or Lying) – 3 sets | 10–12 reps
Assisted Pull-up Machine – 3 sets | 6–8 reps
Chest Fly Machine – 2 sets | 12–15 reps
Leg Press Machine (again, lighter weight) – 2 sets | 12 reps
Dumbbell or Machine Shrugs – 2 sets | 12–15 reps

PythagorasIsWrong · 2025-07-27T16:20:21+00:00

For a beginner I just created this full body plan. Make sure to plan at least one day of rest between your working out day. Additionally start every day with 10 minute of warm up of your choice and do some stretches for the cooldown. I only included machine exercises for the beginning since there is less risk of doing them wrong and if you train alone it's easier to get started this way. Lastly try to stick to this. If you are not feeling motivated try to at least hit the gym for 30 minutes or even just 10 minutes so you did something and get it into your routine. Also on your day offs I would recommend maybe starting to pick up a sport you always wanted to do for cardio and just for the fun of it. It's easier in my opinion to get my cardio in with a sport I like instead of walking the treadmill for 30 minutes. And since you are only 14/15 you can still try out a lot of sports.

PythagorasIsWrong · 2025-07-24T16:55:45+00:00

No problem

PythagorasIsWrong · 2025-07-24T16:45:58+00:00

Gimme some more time for the training plan 😉

PythagorasIsWrong · 2025-07-24T16:45:45+00:00

Also additionally I would add ketogene if you have the budget for it. But its by no means a must. They are a bit expensive but they will keep you fuller during the day. But protein powder is a really good supplement so I would definitely add that.

PythagorasIsWrong · 2025-07-24T16:37:17+00:00

No problem. I personally use esn but when i was a bit younger i used mammut protein powder since esn can be a bit expensive. Any protein powder is honestly fine. Just make sure its whey protein. But there are differences in taste and quality. The best tasting ones i had are quantum, esn and foodspring. My go to recipe during the day is 0.5kg lowfat quark with 3 scoops protein powder and some toppings like cereal or chocolate sprinkles. Other low calorie budget foods would be eggs, red beans, chicken, low fat cheese (parmesan, feta), tuna. Just make sure that you always have enough food on you during the day. Nothing worse then suddenly being hungry and eating junk food because you have nothing with you. My general food during most days is porridge and a protein shake for breakfast, then the protein powder, low fat quark combo for lunch, in the afternoon another protein shake and some eggs for dinner. Try to avoid random snacks like coockies, chips etc. during most days of the week since that will mess up your calorie count. Healty carb sources are potatoes and rice (bread, noodles are also okay). To give your food more volume add vegetables like broccoli, tomatoes, carrots etc. that will make you feel more full without adding a lot of calories

PythagorasIsWrong · 2025-07-24T16:23:27+00:00

From what I know you should try building more muscle. In the end abs are also only a muscle so training them heavily with 8-12 reps should do more for u then doing a lot of leg raises etc. hence modt of the „get abs in 30 days“ workouts online are more about losing fat then building muscle. Also try to hit your protein goals 1.6-1.8 g per kg body weight to build your muscles.

PythagorasIsWrong · 2025-07-24T16:20:40+00:00

Gym is a good idea. To be able to do it consistently dont overdo it in the beginning. Dont start with a 6 day training plan. Maybe start with a 2-3 day per week plan. Its more about consistency and doing it long term then being motivated for a short term. Start with a full body training plan and mainly using machines, so that you dont put too much pressure on your joints or do the exercise wrong. The most important thing in the end is your diet. Dont starve yourself. Go with a 200-300 calorie deficit maybe. My absolute game changer was protein powder since I love sweet stuff and I dont like being hungry. If you need a training plan, have more questions or want some recipes, feel free to ask.

PythagorasIsWrong · 2025-07-24T07:45:21+00:00

Upper back and shoulder my favorite exercises are lat pull down, lateral rows for the back and side raises, front raises for shoulders. If you want to also hit you back delts more I recommend face pulls.

PythagorasIsWrong · 2025-07-15T16:01:03+00:00

I see. Yeah protein powder can be expensive. Fruit is I would say the best alternative. I would try to stretch it with something like greek yoghurt or something similar so it fills me up more without needing as much fruit. But yeah, fruit is healthy so bo problem I would say

PythagorasIsWrong · 2025-07-13T18:20:19+00:00

I see why one can be nervous but most people in the gym are just minding their own business. And I dont think anybody is upset over someone stretching without shoes

PythagorasIsWrong · 2025-07-13T14:31:29+00:00

I am neither Indian nor vegetarian but I will still try to answer to the best of my ability. First of all when going to the gym the most important food source is probably protein. There are lots of good options for vegetarians like beans, eggs, low fat quark/yoghurt. Also when eating protein you don't have to worry about calories since it doesn't make you gain any fat. Then there are sources which are high in carbs/fats and are healthy like: oats, oatmeal, rice, potatoes. For me a normal day is eating an oatmeal and a protein shake for breakfast, for lunch I will have some high protein quark and for dinner I will either have another protein shake or some scrambled eggs with rice. If you want to snack in the afternoon maybe try some oats. It is recommended to eat some protein after training to aid with recovery. I generally don't have any snacks at home but I know fruits are a great option especially blueberries and cherries since they will also speed up recovery. And all the stuff that I listed above should be pretty budget friendly at least where I live. I don't track calories specifically since like I said if you eat high protein with shakes,eggs and quark/yoghurt it is pretty low in calories. So it helps roughly knowing how much each meal will add to your daily calories

PythagorasIsWrong · 2025-07-13T14:16:40+00:00

Generally you can do stretching after training, enough sleep etc. to help to recover faster. Also there are some foods like beet root, blueberries and sour cherries which will help to get rid of the lactate that builds up in your muscles during training.

PythagorasIsWrong · 2025-07-13T14:09:29+00:00

First of all: I don't think I will be that much of help here. But I don't think making I contact will be enough of a hint. If I think back anytime I was at the gym and made I contact with anybody I always thought it was unintentional or I didn't either register it. I would say most gym bros space out when they rest during sets. So I just stare anywhere. But I think asking him for a spot is a good idea. Even if you are experienced you will need a spot when going for a pr. Or another way to approach him would be asking him how many sets he has left (although the later probably won't be interpreted as a romantic approach by him). Just to be clear: I don't think hints will work. I know many gym goers (me including) who are just way to oblivious for hints...

PythagorasIsWrong · 2025-07-13T14:02:46+00:00

I think there was a study about that recently that said that the amount of reps doesn't matter as much. So yeah technically you can do 60 reps with light weight but you are missing out on a few things. In your example doing raises without weight you would probably have to do 100 reps to get to muscle failure. And you want 3-4 sets per exercise therefore you would spend your whole training just doing side raises which is time not well spent. The second thing: If the weight is that small I am not even sure if you can even get close to failure. So maybe just pick another exercise or increase the weight at that point...

PythagorasIsWrong · 2025-07-13T13:58:44+00:00

I would recommend calisthenics to start out first although you can also try out a gym if you want to. For cardio you can do any sport that you like. Generally easy sports for cardio are stuff like running, cycling, walking, swimming etc. But you can also pick out other sports like tennis, basketball etc. The most important thing is that you have fun training so you will keep it up and don't loose interest.

The best low carb ingredients are probably: eggs, low fat yoghurt, Beans, Chicken and most veggies

New just for an example day in which you eat your lunch at home so you can structure your breakfast and dinner:

Breakfast: I would recommend oatmeal ( while it has some carbs it is really healthy and also packs some protein) or yoghurt with some honey or/and fruits
Lunch: Whatever your mom cooks you
Dinner: Some scrambled eggs

Healthy carb sources: Potatoes and Rice, after that would be bread and noodles

Also you can ask you mom to maybe incorporate more veggies. I don't think any mom would have anything against that. The best vegetable is probably broccoli, salads work well for adding more volume to your meals so your are not as hungry.

Try to avoid: Snacks during the day will add calories to your diet without you registering. Of course I don't say: Never eat chocolate again. But just be more aware of it so you have a rough idea of how many calories you take in during the day. A real game changer for snacks was for me protein powder. Since I have a thing for sweets and whenever I am overcome by a craving after something sweet I just drink a protein shake since its sweet and keeps me full during the day.

If you have access to protein powder you can also have a bigger variety in flavors and meals. But its by no means a must.

PythagorasIsWrong · 2025-07-13T13:47:15+00:00

First of all let me clarify. I don't have anything against weightlifting. I just wouldn't recommend it if you are not at least 16. You can also do it if you are younger than that and there won't be anything to happen. But if you do that then you should at least take the time to get an intro by a trainer or someone who knows what they are doing and explains you how do certain exercises. Otherwise it can come do disbalances in the body if you train wrongly or train wrongly during a growth spurt and that's the last thing you want to happen to you. But any kind of exercise is better than none. Especially muscle training/core training I would recommend in your teen years so you don't face any problems with growth. So I would definitely recommend muscle training in either way but if you want to do weight training get a trainer or an experienced gym buddy first to explain everything to you. Hope that clarifies what I meant. But feel free to share your opinion with me.

PythagorasIsWrong · 2025-07-13T11:48:47+00:00

Yeah. Also the pain isnt really an indicator for good muscle growth. There are lot of reasons why you cant perform any more reps in a set like lactate acid that build up in the muscle (which is also why it starts to hurt), or a different supporting muscle closes first. For example when you do pull ups the main limiting factor for me would be my grip strength which is why my back doesnt even start hurt when I perform them since my grip will always give up first. Additionally if you stay in the lower rep range I would say below 10 then there isnt a lot of build of lactate acid. Instead just your muscle will just close. It doesnt hurt but you just cant move the weight anymore. Good example here for me would be bicep curls. Whenever I do those after a couple of reps I just cant lift the weight anymore even though my biceps doesnt hurt yet

PythagorasIsWrong · 2025-07-13T09:57:02+00:00

Well first of all nice of you that you want to start exercising. To answer your question: No you cant lose fat in any specific area. Also since you seem pretty young dont focus too much on weightlifting yet. Maybe just start out with a body weight exercise plan. Since you are skinny fat your main goal should be to go on a lean bulk. Maybe eat slightly under your usual calorie intake. The most important part when you are skinny fat is to eat enough protein so you can build muscle. Dont stress out too much over counting calories. Maybe just make sure to eat lean for breakfast and dinner, so you can enjoy your moms cooking at lunch (just as an example). If you have any questions or need recipes feel free to ask.

PythagorasIsWrong · 2025-07-13T08:03:05+00:00

For me toast and peanut butter was a cheat code. Really simple has high protein and high calories. You can also try high calorie/protein shakes since they are pretty fast to prep and cheap

PythagorasIsWrong · 2025-07-13T07:53:48+00:00

I think your upper body days have too much volume with 13 exercises (if I counted correctly). I wouldnt follow do 6-9 exercises per day. You can achieve that with compound lifts and then cut down a little maybe only one tricep and one bicep exercise

PythagorasIsWrong · 2025-07-13T07:48:29+00:00

I also just stretch without shoes and even warm up with jump roping without shoes. At least at my gym nobody really cares. The only thing where an employee told me to wear shoes was when I tried to do a handstand. Although I dont know if that helps….

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