17 years old and weigh 170-175 pounds

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Hi. My name is Daniel and I am 17 years old and weigh 170-175 pounds. I am a hair under 6 ft. I’m pretty sure everyone says that is around the perfect weight for my age and height.

I am a very athletic guy but at the same time I don’ take advantage of the gym. Also, when I run I tend to run 15km for some odd reason with friends and become exhausted for a week and sore. So inevitably I steer away from the activities I was doing for a whole week and get unmotivated once again.

I don’t have man boobs but I also don’t pectoral muscles. I can’t see my abs which is really frustrating because I want to be ready for summer this year. I say that every year. I have probably and inch or 2 of stomach fat which looks way worse when leaning down a bit or sitting.

My diet is idiotically Mcdonalds with friends really late at night and I like to add ketchup and sauces to my food. I use 0% salt unless the sodium is added into the foods I buy. I don’t drink as much water as I should. What am I doing wrong that would obviously reduce my weight as quick as possible


Hi Daniel, sounds to me like you really know what you are doing wrong. This is what you should do:

1. Stop the junk food and takeaways. Do it for the abs!
2. Start regular exercise – daily circuit training workouts. Do push ups and burpees, mountain climbers and squats. These will work the legs and pecs/ Also lift some weight, once a week should be enough to make a difference – bench press, shoulder press, bent over rows, curls.
3. Continue to run, but do shorter distances so you can recover quick. Maybe run 5km 3 times a week, then do weight training once and circuit training once or twice.

How does that sound?

3 Comments on “17 years old and weigh 170-175 pounds”

  1. Sounds great! It’s very interesting how most of the time we tend to know exactly what to do but we appreciate hearing someone else give a few comforting words. What about eating late at night. Is that really SO bad? What time in the day should I stop eating and if I would have something what should it be? Another thing I forgot to tell you is that I don’t eat breakfast or lunch, only dinner and late night snacking! I am positive that is a huge factor. Bad habits.

  2. MotleyHealth says:

    Missing breakfast and eating late at night are not bad as such – but, most people that miss breakfast tend to snack on less healthy and more calorific foods mid-morning, and likewise, people that eat late at night often make up for missing meals earlier. Studies generally show that eating 3 meals a day (or 6 micro meals) does work well to manage appetite and therefore eat less. But, ultimately it is the amount of calories you eat each day and the type of food you eat that matters most.

  3. Thanks

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