Hello, I'm a 17 year old male, I weigh 105 lbs, and I'm 5'5". A year ago I was 5'2" and about 130 lbs : borderline obese. I have never really had a healthy diet, and I have always been a very picky eater. I was always not very active. The reason I lost weight was mostly because of light exercise and cutting a BUNCH of calories, a rather unhealthy amount.
My goal is to lower my body fat percentage so I can see my abs. I can currently feel them right under my last little layer of fat. However I cannot afford to lose anymore weight because I am already slightly underweight. I cannot go to gym during the week nor can I currently buy any equipment. Currently my exercise routine consists of either jogging or biking for 30 minutes, doing about 100 crunches, 30 push ups, and 20 chin ups every day except for sunday. I also walk 5 miles every day to and from school. My diet isn't too good but I really want to fix it.
Can anyone recommend me a diet plan/exercise routine so that I can maintain my weight, not lose any muscle, and shed off those last layers of fat that are blocking my abs. I believe I'm currently between 14%-16% body fat percentage, the calculators vary (can post pictures or more info if needed)
at 17, 5'5" and 105 pounds, you are well under the minimum healthy weight for your age and height by almost 10lb -- and, again, that would be the MINIMUM healthy weight. You need to gain weight, not maintain -- it is unlikely you have enough body fat to actually warrant losing anything more.
Work on gaining to a healthy weight and then you can exercise
You're underweight. Your weight was in a healthy range a year ago, 5'2 and 130 and you weren't overweight, much less obese unless you were this. You should gain weight, especially muscle. Try lifting heavy things and eating at least 2500 calories a day (assuming you're moderately active). More if you are more active than that. Eat, lift, gain muscle, reach reasonable weight, and then burn any fat if needed.
You went from 5'2" to 5'5" while losing 25 lbs. You are probably doing some long term damage to your body. Skinny with Abbs or without does not make a difference to your looks. You want abbs. Start eating a calorie excess with a higher % of protien and do some serious body building. That said I'd recomend you just eat more n exercise moderate to let your body grow naturally n healthy. Think about muscle building after you are 21. Once your body has finished growing. Not qualified to say it will be harmfull to do body building at 17 but am pretty sure your present path is harmfull.
Just for the record, 130 pounds at 5'2" is not even overweight, much less obese.
My waist size was about 36, I was very lethargic and rarely did sports.
If I wasn't overweight then my fat distribution was terrible because I had a ton of fat on my belly and my chest area.
So basically I should focus on eating more, especially protein, and lifting weights? Should I cut my cardio or keep it as it is. What are some good sources of protein or supplements that are easy to prepare?
oops I double posted thanks for the help guys
Fish, chicken, tuna, whey protein powder in a pinch if you are short on time. Cut back the cardio and concentrate on adding muscle.
Eggs, Milk, greek yogurt, burgers (grass fed is better for you, but whatever you can get will give you protein),