Catching up

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littlemars7

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Hello,
I'm 16 male.I am under the average height and weight.I'm pretty flexible but that's about it.I'm 5.3(163 centimeters) and about 88 to 100 pounds (40-45 kg).I need an exercise schedule and a diet to become at least average for my age.I don't own any fitness equipment nor do I want to buy any.Also I don't want to do any workout that will affect my growth negatively(so I guess no weight lifting :-? ).

Thank you in advance!

P.S: I also have Pectus excavatum(hallow chest).It's not very bad but noticeable none the least.
 
since you are pretty much done growing and unless you are going to train insanely weight training will not affect your growth
 
Consume more calories than you need to maintain weight. You should be trying to eat enough to gain about 1lb/wk. An extra litre of milk each day on top of what you're currently consuming, plus an extra serving of fruit or nuts and an extra serving of grains should get you there. That's all on top of whatever you're eating right now (and assuming that you don't have any allergies, intolerances or other reasons not to eat the above foods). Consume about 100g protein per day and eat your veggies. Do that on top of resistance training; push yourself, but don't push yourself to the point of fatigue or failure and you should be fairly safe. If you think you have the ability to do an exercise for 10 reps, do 3 sets of 6-8 instead, and if you're not 100% certain that you can do the next rep, don't attempt it. You'll accumulate more volume with less fatigue and less risk of hurting yourself or ending your skeletal growth prematurely (if you haven't already stopped growing, which is, unfortunately, a possibility). Whenever you train, leave your ego at the door. You'll see guys benching 100kg, when you should only be benching the empty 20kg barbell, maybe even less than that. Don't worry about trying to look good and manly in front of them, just work with the weights that are most appropriate for your body. Progress will come with food and practice.
 
Thank you for the advice,I'm sure it will help.
I'm almost certain I haven't stopped growing,since my dad was the same as me,a late bloomer.My brother is 5.9,my grandpa from my dad's side was 6.4 and my grandma from my mom's side was 6 feet.I'm pretty confident I'll grow,I'm just a late bloomer,men grow until they're 21.
Again thank you for the advice! :D
 
Growth tips I tried that didn't work.
Being put on the rack. Was only ever on it until needed to dry clothes but totally useless.
Manure in the boots. Effective at keeping bullies away though.

The above is obviously kidding, this isn't. I left school one of the eldest in my year and 4'11" just under 150cm, somewhat vertically challenged one might say. A year later I was my current height of 5'10" almost 178cm, not a unique situation many develop late.
The part I found most shocking was that doctors reckoned my sudden increase in height was due to it being repressed by stress and that having gone. Again nothing too shocking until you consider that I was heavily involved in dangerous sports so literally endangering my life most days often multiple times, and that was less stressful than life at home.

Basically, the key to reaching your growth potential is often in your own hands, or mind. Try to avoid stress, if you figure out how let us all know, and keep a positive focus on your life. It doesn’t' fix everything, or make life better, it just affects you less. Remember if you keep your head while all around you are losing theirs, you are probably missing something. This isn't always a bad thing.

I don't see my son having height issues though. He's nearly my height at leaving school and several years younger, finds this fact hilarious too, bless him!?!
 
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