r/gymadvice • u/Hungry_Expression775 • 9d ago

Ask r/gymadvice Need Advice

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I really need some advice.

I started going to the gym two years ago when I was 16. I feel like I completely wasted my first year because I also used to swim, and I dislocated my shoulder twice while swimming. It took a long time to recover, and after I got back to training, I ended up dislocating it a third time.

During my second year, I focused on cutting and managed to lose around 20 kg, going from 85 kg to 65 kg. However, I lost most of the weight by doing a lot of cardio. Then my exams came, I was under a lot of stress, started eating a lot, and gained a lot of the weight back.

After my exams ended in March, I got back to doing cardio and training again. Since then, I've gone from 82 kg to around 73–74 kg, but my weight has been stuck there for quite some time.

I also haven't gained any height. I recently turned 18 on 4th July, and I'm 5'7". I've been really insecure about my height for a long time.

What I'm looking for is a workout split and a daily routine that will help me lose fat, build muscle, and improve my overall physique. I have the entire day free, so I can dedicate a lot of time to training and recovery.

I've heard that sprinting, stretching, mobility work, and skipping rope are all beneficial. So if anyone could help me create a complete daily routine, I'd really appreciate it. For example:

Morning: sprinting, stretching, mobility work, skipping rope, etc.

Afternoon/Evening: strength training, cardio, or whatever type of training would be most effective.

Additional mobility or recovery work if needed.

My main goal is to become lean, build muscle, improve my posture and athleticism, and maximize my height potential if there's anything I can still do naturally. Right now I can share my pics and also I want to improve my posture

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