I am 17 years old, i am 169 cm tall and weigh 64 kg. i want to have a muscular body. should i reduce my weight or is it good? if i should reduce can u please give me a certain diet to abide by?
If you want to gain muscle there is one principal direction to take. Exercise and enhanced diet. You definitely don't have to loose weight.
For muscle gain, weight lifting with some coaching to help you with the sets and repetitions is very efficient. It could also be bodyweight training. To gain muscle, you should train your muscle and push them to grow through increased and repeated resistance while training.
As for your diet, your calory input should be adapted to your exercise. Muscles need protein to grow but also fat and carbs. So you will probably need a balanced diet with 2500 calories wih high protein, moderate fat (good fat) and carbs especially before training to fuel them. You should do this in a secure environment and do not be tempted by anabolic cycles.
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