bleach your skin

Step 1. Be white.
Step 2. Don't be Black.

I'm brown.

Wat?

Then it's gonna be quite hard to get white skin.

Not exactly white person kind of white but Asian kind of white since I'm a Filipino.

Depends on what results you want to see.

Nope.

my job requires me to be fit and healthy

It's not staying healthy that needs the motivation, I eat like shit and play Xbox a lot. It's more my competitive rage, I just have to better myself physically and mentally which impacts on my other sports.

Different people have different methods. When I first got in shape, I just had to suck it up and force myself to get it done.

Nowadays, I don't mind working out, and I can even enjoy it. Motivating myself simply isn't as much of an issue as it used to be. You just gotta get used to the lifestyle.

One thing that would definitely help is to get some friends who are into working out. They'll keep you accountable and help you along the way.

cool, cheers

Depends on your goal but seeing as how you just want to loose some weight sounds like you're doing alright. Make sure you're doing more than just the basic movements. If I remember correctly you should be able to do leg presses, chest fly's, pull-overs, and lat fly's. Also try doing sit-ups on decline to add a bit of resistance. Just keep moving, you won't get buff on a weider body gym but it could be some good basic resistance and cardio training if you keep moving.

ALWAYS STEP IT UP if you are getting too confortable with the whole exercise

What's your body fat %? It Is most likely just excess fat but it could be estrogen sensitivity or genetics.

If it's just fat, loose it. BMI isn't all too accurate at measuring body composition so it is probably just fat. If it's estrogen sensitivity, start cutting out high estrogen related foods such as dairy and meats treated with hormones, soy, etc. It's usually not the case, but some people can be very sensitive to estrogen. If it's genetics, you're just shit out of luck. Might have to even drop down to the 8-12% body fat category to even start seeing them go away. Same goes for the puffy nipples, but you might grow out of it. At 17 your endogenous hormones are on blast and could could be influencing the puffy nipples.

It's all personal preference, if it works for and you're seeing the results you want you keep doing it. If it evens out mix it up.
Mine is:
Monday chest and triceps
Tuesday basketball
Wednesday Back and Biceps
Thursday basketball
Friday Shoulders
Saturday chest
Sunday back

That's what I try and stick to but exams right now man, not a good time.

and i looked an article up for you here you go www.menshealth.com/fitness/best-abs-workout-ever

if you got weights weighted sit-ups will build them up, also if you can do it at angles will help

Just eat less of what you already eat, count your calories. Doesn't seem like you have many options unless you learn how to cook.

>no legs

Fuck the fast burning stuff, just get started easy by walking. Build up your endurance levels. Put in some music or walk with a friend for a few miles (1-5) depending on the weather and how easy it is. Once this is no effort take a nice gentle jog (AND I MEAN GENTLE), if this is easy and you are not sweating etc up the speed. Once what you would consider a good jogging pace for 1 mile or more is easier up the difficulty. As someone said below high intensity, slow jog for 100m, sprint 100m, medium jog 100m, 20 pushups, sprint 40m. etc etc.


It's all advice though that's all it is.

Thanks!

www.youtube.com/watch?v=DmPgYsb1jX0

Can't offer any fitness advice, but use that for motivation. Take a pic on day 1. Height weight, BF%, and so on. Every 30 days, keep doing that. Don't be let down. It will take time.

Need to know how heavy, I'm not going to advise someone to do HIIT if they weigh 230+ lbs.

You don't need equipment to lose weight, you need a better diet. Any workout is just an aid to a calorie deficit set by a diet. Walking is all you need, anything extra is your choice.

You don't need steak or nuts for your diet, that's just added fat. Unless you really want to shoot for perfection and count macronutrients, counting calories is good enough. Find your TDEE (off any website), get your total maintenance calories, subtract 200-400 from them, and count the calories of the food you eat. Just stay at that number and you're good. Fill it in with healthy foods, though that goes without saying on a fitness board.

Will it effect your exam? No clue. Everyone reacts different to the drastic change in diet. There "might" be a change in your energy, but let's be honest, the shape you're in now isn't going to be great on your energy levels either.

As for motivation, you don't need it. What you need is some dignity and self control. What do you need motivation for? What happens when it doesn't motivate you anymore? You quit, and that's what keeps happening. You need to fight through it and learn some self control.

I think I'm about 210 pounds, what exercise would you advice? Just to speed the thing up?

Would you advise cutting out carbs or anything like that? My TDEE is 2780, is that normal? It seems a bit high..

Quick would be HIIT. High intensity interval training works great, but it's difficult. There are many different ways to do it, but you stick to short, high intensity bursts with different workout intervals.
For example:
10 pushups
30 jumping jacks
10 burpees
10 squats
90 second slow walk (rest); Repeat ^

The workouts can be substituted for anything that is high pace and high intensity. So suicides, sprints, bleacher runs, jump rope, etc are all good.

Low intensity training is pretty much just walking. It takes longer but focuses a bit more on fat than glycogen being burned for energy during workouts, is easy to do, and is easy on the joints.

Your TDEE is as expected for your weight, but look at a few TDEE calculators and average them to be sure. Also, don't exaggerate on the calculators, it would only hurt yourself.

You can cut down the carbs but honestly, as long as you stay under your TDEE and stick to it, you will lose weight. A calorie is a calorie and although a carb is utilized differently than protein in the body, it still holds the same weight as a calorie.

Also, I have tried diets in the past, but end up saying fuck it after about a month, how do I stay motivated?

Again, thanks in advance?

well let's start, what does your daily diet consist of?

On a usual school day Breakfast is usually a chicken sandwich at 7.15am.
Then lunch at 1.30pm which is usually a sandwich/wrap if there's any left, if not, I have to take whatever left, sometimes potatoes and sausages with gravy, or if there's nothing left a piece of cake or desert (not healthy, but it's the only thing there). I'd have a desert after the proper food.
Then I get out of extra study at 6pm, I'd usually a snack, a packet of crisps or a few biscuits or maybe a sandwich (whatever my parents bring).
Then I'd have dinner at about 8.30pm which would consist of a piece of chicken, some mashed potatoes, and carrots, onions and celery with cabbage.
I'd usually start snacking on crisps or biscuits after that, especially if I have a lot of work to do for the next day, which is very often.

I don't really know what I eat on weekends, the dinner's the same but the breakfasts and lunches vary so much.

more motivation for you

Thank you so much for all your advice! And the motivational penguin!
Starting tomorrow, I will make changes!

good to hear, it's gonna be tough but stick with it man, you'll thank yourself later

And I'll thank you later as well.

just a simple start would be getting rid of that cake for dessert, maybe switching to a yogurt instead. the chicken sandwich for breakfast doesn't sound like the best option, eggs, oatmeal, greek yogurt with granola, cliff bars and coffee/ green tea would be preferable. a wrap isn't too bad if it's something lighter, not a bacon ranch supreme, anything to that content. i'd stay away from the sausage and potatoes for lunch (though as tasty as it can be) that is straight up fat and gristle. chicken or tuna salads, healthy subs such as turkey, grilled chicken and veggies. for a snack instead of the crisps go for and biscuits go for protein based things that will fill you up, yogurt is great, protein shakes, certain bars like cliff, luna, and kashi. i know you said they're expensive but there are those one dollar packs of peanuts which will fill you up very well if you much on them slowly. dinner doesn't sound too bad, maybe take a little less potatoes and some more chicken and veggies. late night snack, choose something lighter, if it's crisps, go with maybe a whole grain tortilla chip and some guacamole, or even a late on protein shake mixed with milk for the casein protein overnight. i'll start motivation and exercises in the next comment.

as for exercise, jogging/running/sprinting. in that order of build-up. start light and then work your way up to full out sprints. try to get about 20-30 minutes of jogging at first, then increase the intensity. work up to 10-12 full out 30 second sprints with a minute of walking in between. bodyweight exercises: puhsups and all their variations (look them up there are way to many to list) squats, burpees, jumping jacks, crunches, v sits, planks, try to aim for at least 50 -100 push ups a day, spread them out if you can't manage them all at once. just remember the hardest part is starting, you are doing this for yourself and no one else, and when you finally get thru all the shit, all the pain and all the stress you've been thru to hit your goal, it will be absolutely worth it. nothing worth having ever comes easy

final advice, listen to your body, if you aren't feeling right, feeling dizzy, or going to throw up, don't push it that hard. know your limits and keep it at a steady incline, don't try to beat Usain Bolt's record from the get go

some folks will recommend fast food for "bulking" but most of that ends up running thru you faster than a racehorse with a glue truck behind them.
you want to aim for wholesome consumption, and you're going to have to eat A LOT. aim for things like brown rice, whole grain pasta, even regular pasta, quinoa, amaranth, oatmeal, and sweet potatoes for starches and grains. red meat is great for piling on pounds, but you also want to mix it up with fish, chicken, and shellfish for a good balance of protein.
get a good protein powder and make a "super shake" that can consist of : 1 scoop of protein powder, some fruit like raspberries, strawberries, blueberries, oranges, grapefruits, and avocados. a handful of spinach (it sounds nasty but you wont even taste it) some mixed nuts, or nut butter (peanut/almond) then choose your liquid base, i prefer milk myself, then add some topper; granola, dark chocolate, coconut, or whatever for your flavor.
as for the gym, go with heavier lifts and less reps per set. go for complex lifts like deadlifts, squats, cleans, benching, and the snatch (if you can manage it, very easy to get injured doing snatches) just some basic tips, feel free to ask questions and the like.

I would say you're a skinny fucker but I have no idea what the average weight is for 5'6

What kirbs said, sounds like a weight loss issue tbh.

with weight loss (depending on how much) some maximal strength will decrease. could also just be a psychological or confidence issue. without a spotter or a gym partner you may lack that push when someone can catch the bar if you can't lift it.

6/10. Meh for beginner on a 5 day split routine, but that's just my opinion.

What would you recommend then? Thank you in advance.

A 5x5 routine focused around 4 major compound lifts: bench press, overhead press, deadlift, squats.

Then add some accessory lifts to that according to the muscle groups being worked out: Lateral raises, curls, rows, shrugs, calf raises, dips, etc.

Should end up with 4 days, +/- 1 depending on how you stack it but I like to keep 1 major compound a day. 5 sets/5 reps on the major compounds, similar sets on accessories but can be changed to whatever you feel is needed.

OMG REALLY!? (<<<<<the most ultimate form of sarcasm)
haha I know man, but I make up for it by eating like a pig and going to the gym twice a week too and lifting heavy.

Don't focus on the protein intake, up your carbs. Carbs are what you are burning in those long workouts, not protein. You can get away with your protein being at 1-1.5g protein a day and still build muscle if you raise your carbs to the point where gluconeogenesis doesn't break down your protein intake for carbs.

Carbs is also a really damn easy way of gaining weight. Few sweet potato's and pasta go a long way.

I eat the shit out of foods with plenty of carbohydrates!!!

I just am not gaining weight fast enough!

I MUST HAVE GAINS
I wanna gain weight to move up a weight division to be a basic player in the men's team now that I'm at that age where the league is now mens and no longer youths

Then I guess it's time for junk food! Dirty bulk brah.

HONESTLY, what's the difference between a clean bulk and a dirty bulk
regarding the effect it has on your strength and stamina?
It just takes longer to correctly transform the bulk into muscle mass?

or not all mass goes into muscle as easy?

A dirty bulk would go farther in both, the problem comes when coming off the bulk. You will without a doubt get bigger and stronger on a dirty bulk but when you start leaning out, it'll be more difficult to keep the gains.

any tips on keeping it?
My problem is always keeping the gains more or less-- you put it very consicely.

I have no idea brah, I've never had a problem bulking. Best advice I could say is slowly start adding in the junk food to where you keep the dirty to a minimal.