I’m unsure how to improve

Review my program

So basically I am 17 years old, and now that it’s summer I really want to focus on my body a bit since I’m skinny fat (to become more lean) which I’m not particularly happy with, I’ve been training for a bit and have noticed growth in terms of amount I lift but the problem is that I don’t see any visual gains which really sucks. I go to gym about 2 times a week and hit body and hands (exact exercises attached its hands and body btw). I don’t exactly hit legs which is something which I should probably start doing.

So then out I can’t attach photos? I’ll just write it out

Hands:
Bicep curl: 3 sets (9,10, and 11 reps), 18kg

Behind the back curl (cable): 3 sets 10 reps each, 6.25kg

Single arm triceps push down (cable): 3 sets 10 reps each, 7.5kg

Plank: 1:40

Chest dip assisted: 3 sets 10 reps, -27.5 kg (so it only takes off 27.5 kg from my 74~75)

Lateral Raise (Cable): 3 sets 10 reps, 4.75kg (new weight)

Body:
Bench press: 4 sets 10, 10, 9, 8 reps, 20kg for warmup, then 35kg and then for last two sets 40 kg

Lat pulldowns (cable): 3 sets 10, 10, 8 reps, 35kg, 42.5kg and new weight 50kg

Seated cable row (cable): 3 sets 10 reps each, 35, 42.5, 42.5 kg

Back Extension: 2 sets 30 and 25 reps

Plank: 1:40

Incline chest fly (dumbbells): 3 sets 24kg each, 10, 10, 8 reps

I really want to improve and honestly I think it’s my diet but I’m honestly just not sure what my day to day food intake should be I get take out once a week if I feel like it (pizza and burgers mostly) and I eat whatever I my family makes through out the week. I’m honestly not sure what vegetables or fruits I need to eat through out the week to have a heathy diet also I feel like my gym sessions aren’t enough. But the thing is for them I feel every time I go to the gym I go with my dad and that’s because he forces me to it feels like I really need to force myself to go if I need to go alone.

My routine is usually wake up (usually around 10 or 11), have breakfast, study from 12 - 15:00 or 16:00 (3 or 4 pm for the Americans), and just relax afterwards like playing games or since recently I took up art I’ve been doing that and not much else I usually go the gym Tuesday, Thursday and sometimes a third time on Sunday. I also play paddle on Saturday with my dad as he’s a fan of the sport so he kinda forced it upon me but I don’t exactly mind. And apart from that I go out with my friends, and by myself for a walk after sitting at home all day usually for like an hour.

I think the reason I just thought about it is because I kinda realized I don’t look as good as other guys and really feel bad as I am trying to eventually find someone to date with and feel like with my current body it’s just kinda… a waste of time but more then that I just want to look better and feel better for myself since I’ve never really been fit and I’ve grown tired of it.

Would anyone have any recommendations about what I could improve? Maybe my routine, diet, gym sessions etc. Thanks guys I’m just tired of not looking as good as I can.

Posted Jul 11, 2026, 8:48 PM UTC

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