MegaManlyStanley

MegaManlyStanley

Posts: 1

Can someone help me lean out as a teenager

I have tried making a plan with ChatGPT, Gemini, Claude, Perplexity, and other less known AIs to help and they keep bouncing back and forth. ChatGPT says I should not eat in any deficit and build muscle; Gemini keeps going from cut calories to eat at maintance, Perplexity said to cut, and Claude refuses to help. And I also would like to know my maintance. I am 12, 5' 6.5", 119lbs, and boy. Tell me how you got there so I can adjust the numbers as I grow. I work out 4 times a week, and I walk over 14000 steps daily averaging 16000 (Don't ask). Most of the steps is from pure walking. Walking and school are my main activity. I made a routine. Monday and Thursday are Leg Day and Tuesday and Friday are upper body.
Leg day (2 sets of each)
Suitcase Squats
Long Lever smth smth (it's like a glute bridge that hits your hamstrings)
Calf Raises
Lateral Lunges
Split Squats
Upper Body (Two sets of each they are supersets to save time)
A
Chest Press
Dead Bugs

B
DB Bent Over Row
DB Lateral Raise

C
DB High Pull
Weighted Side Planks

D
Hybrid Curl (DONT ASK OKAY)
Left Arm: regular curl
Right Arm: regular curl
Both arms: hammer curl
Both arms: reverse curl
DB Overhead Tricep Extension

E
DB Crunch

I eat 2300kcal rn. sorry for long message if no one answer i'll shorten ig or smth idrk
 
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MegaManlyStanley said:
I have tried making a plan with ChatGPT, Gemini, Claude, Perplexity, and other less known AIs to help and they keep bouncing back and forth. ChatGPT says I should not eat in any deficit and build muscle; Gemini keeps going from cut calories to eat at maintance, Perplexity said to cut, and Claude refuses to help. And I also would like to know my maintance. I am 12, 5' 6.5", 119lbs, and boy. Tell me how you got there so I can adjust the numbers as I grow. I work out 4 times a week, and I walk over 14000 steps daily averaging 16000 (Don't ask). Most of the steps is from pure walking. Walking and school are my main activity. I made a routine. Monday and Thursday are Leg Day and Tuesday and Friday are upper body.
Leg day (2 sets of each)
Suitcase Squats
Long Lever smth smth (it's like a glute bridge that hits your hamstrings)
Calf Raises
Lateral Lunges
Split Squats
Upper Body (Two sets of each they are supersets to save time)
A
Chest Press
Dead Bugs

B
DB Bent Over Row
DB Lateral Raise

C
DB High Pull
Weighted Side Planks

D
Hybrid Curl (DONT ASK OKAY)
Left Arm: regular curl
Right Arm: regular curl
Both arms: hammer curl
Both arms: reverse curl
DB Overhead Tricep Extension

E
DB Crunch

I eat 2300kcal rn. sorry for long message if no one answer i'll shorten ig or smth idrk
Click to expand...

Hello!
You went into a bit too much detail with your workout plan—it's super easy to get overwhelmed that way. :)
Check this out: https://darebee.com/plan.html#
There are 50 different training plans there. Just find one called Beginner, follow it according to the instructions, and go from there.
Remember that fitness is a long game, and the longer you stick with it, the better you get. Also, you can't go wrong with basic strength training (bodyweight, dumbbells, or kettlebells).
 
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I do think you should keep in mind that you're still pretty young and your body is in the midst of doing a lot of growing, which takes energy. I checked, and your BMI is well within the healthy range. I don't know that eating a deficit would be great for you. I'd encourage you to focus more on making sure the foods you eat are healthy!
 
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You're still growing, unless you have a doctor telling you otherwise, and guiding you through it don't do a diet or cut, your body needs the energy. Also, don't trust AI for medical advice, please. Focus on your exercise and eating clean foods that give you the nutrition you need, and you'll be fine. If you're having issues with your body image, please talk to trusted adults in your life and ask for help.
 
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