Erm.. i'm no pro but u remind me of myself cos U have fine bones like me too.

Looking at ur hip & collarbones (hahaa.. sounding like Bones fbi), i believe u can expand further, matter of getting some meat (eat) + muscles (workout) to fill them.

Checked the link & i think all the exercises can be done home xcept for the inclines. Try to pick ones involving more multiple muscle workouts eg leg squats, deadlift etc.

Rushing for dinner, will come kaypo again..

Its a good time to workout at 16, ur still full of growth hormones

I do many of the exercises shown on that website too lol. Didn't know I had to 'bend knees slightly' for lateral raises and shrugs. I normally do them with knees locked out, will try bending slighttttttttly next time. Didn't know I had to hold the shrugs up for 3 seconds as well, I normally hold for 1-2 seconds only.

Btw, the animation for the flat bench press is incorrect. It shows in the animation that the arms are lowered to the point where your elbows touch the bench, and then pushed upwards. This will work mostly the triceps and not the chest. To actually work the chest you must go even lower than shown in the animation, try to go as low as possible. Yes, this also means that you shouldn't be doing the flat bench press on the floor or on your bed because then you will not be able to go lower than the 90 degrees shown in the animation.

And you must not skip breakfast!! Your dinner also seem to lack protein. I am assuming it is those typical nasi goreng ikan masin served in mamak stalls, with very little meat in it right?

Oh and good luck on your progress! My body is like yours actually haha..

hahaha...
are working out in a gym?
or at home?

man i wish i started working out at your age haha..

Why don't just have a proper meal? If you really can't then just go with your weight gainer. Always good to have something to eat before bed, well for me at least, otherwise I won't be able to sleep with my stomach feeling very empty.

add dumbbell squat. but at least 15kg db. if too light, maybe can learn jumping squat with dumbbell but must learn how to "land" properly.
Chow

squat is freeweight. its not that hard.
plus can do with dumbbells. the form is "macam nak berak" style lol

Chow

Nah, brader... ni dia skwat guna dumbbell.
http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
Can also try the dumbbell swings and dumbbell snatch.

exrx.net and bodybuilding.com has good guides on how to do the exercises.
Squat guna mesin tu aku tak suka... makes my knees feels weird. It's either I do the leg press, or squat using barbells.

175 cm 48kg... wah you really damn thin leh. And have small frame (and probably weak bones too like me). Your photo looks like me about a year ago (but I'm a lot shorter). =)

I have no idea what are you trying to achieve with the curls and kickbacks. You can curl until the cow comes home. But you aint gonna grow. I did curls for 1 year+. I only became stronger and better in curls. Total berat badan gained = 0.5kg in a year. These are peripheral exercises. For now, you should concentrate on exercises that are closer to the core of the body like various presses, rows, squats and deadlift.

Go read the book Starting Strength by Mark Rippetoe. Pirate it if you have to.

The few programmes I have tried (I think would suit you nicely),
- http://stronglifts.com (go check out it's 5x5 programme, I followed the old version.)
- http://www.defrancostraining.com/articles/...ards-part1.html
- http://simplefit.org 's circuit training. I do this when I can't get hold of any equipment.

You're 16, if you follow a proper programme, eat a lot & sleep well... you're going to have phenomenal growth. You might even grow a lot taller. I envy your age. I would suggest that you increase your overall strength first. Curls and kickbacks can supplement the major lifts later.

And LOMAD (Litre of milk a day), more if you can afford it. It's ridiculously effective. IMO, all weight gainers cost too much, not value for money.

that guy workout is ok, but from your log you not properly follow his routine
Chow

workout. and how did you do machine dips at home?
Chow

Honestly I've no idea what you're talking about at all.
You need a guide definitely. Stronglifts.com is a good beginner website. Go read quick.
Or you could employ me as your personal trainer which makes it much faster

That means you have to pay for his service. And pizzaboy is probably saying that in passing.

Seriously, read up Stronglifts.com first. Pick up some basic knowledge that you can read for free. Then, if you want to employ a PT... go ahead. Why waste money on a PT to tell you simple things? You want to get the pro knowledge from them. =)

Remember to lift as heavy as you can with good form, don't do puny granny weights if you want to grow.

That was exactly 7 months ago. You should see me now.  Lol just kidding. 4 exercises a day is not good enough imo. You can do so much more with dumbbells. I workout only with dumbbells, a bench, and a pullup bar when I don't go to the gym and it shows results all the same. Deadlifts and squats are usually my main compound movements for "warmup" before I start my workout.

Ya man John, you seriously have a gifted physique, you stand a chance in BB comps

Pakai umbrella la Shah, how far is your gym? lol.

Don't worry if its water, fats or muscle mass.

Its all good. good job dude Its a start.

Why ur workout list without the weight?

post la some weight bro

Why so many reps and so little weight? I could've sworn I never said 3x10 or 3x12 for squats and deadlifts as your workset. Rmbr when I said  1x10? It's for the first set only. Just to warm your body up and get used to the movement.

After that, it's all heavier weights and drop to around 3-5 reps.