Please help with two things:
Here are some pics for you to decide upon:
Back
EAT.
WHAT.
(and WHY exactly) 
Do some research.
read some of the diet and training articles on this site.
Start eating a balanced diet. Educate yourself, and then apply your new knowledge.
Then choose a beginner’s program (like the ones listed in the stickies at the top of the forum) and stick with that.
Continue eating properly and training hard (possibly rotating routines every couple months). In a couple years, come back and let us know how you are doing.
to answer your questions:
It’s pretty obvious you need to cut. Absolutely no fats in your macro-nutrient breakdown, ok? Based upon your size and your bodyfat % I can safely say without knowing your exact weight or height or activity level that 600 calories a day is appropriate. I know it seems low, but you gotta get ripped.
Here’s what your diet should look like:
Breakfast: 1 Cup of Coffee
1 Egg White
1/2 Banana
Lunch: 1 Glass of Water
2 Pieces of Hardtack-Style Biscut (this is easy to make just mix flower and water and then bake it)
1 Tomato or Bell Pepper
Dinner: 2 Glasses of Water
1 Piece of Hardtack-Style Biscut
1/2 Serving of Prison-Style Mystery Meat
Now that you’re on this fat loss diet you’re going to need a new program. Given that you’re kinda chubby I can tell that whatever you’re doing now is just shit. Do this workout 7 days a week. Do it twice in a day if you can. Do every exercise in this order
Bench Press
Dumbbell Curl
Lat-Pulldown
Chest Fly
Leg Press
Swiss Ball Balances for time
Crunches
Now get goin’ on your cutting cycle!
You don’t have anything in your upper body, period. You can cut if you want, but your upper body will shrink even more and your bones will stick out even more. Is that the look that you’re going after?
Just eat and lift. Worry about cutting when your upper body is bigger than your abdomen, if not much later. If you have to ask why (like you did to the first responder), then you’re visiting the wrong website.
Very rarely do I EVER hate on somedody or call it out, but can I call troll on this one? It’s what first popped into mind.
Holy Hell man BULK!!!
Are you trying to cut down to 80lbs??
You have no abs b/c you have no muscle!
Do research on here for what to eat and if you want an example of a bulk diet you can look at mine under “Winter Diet” which granted wont work for anyone but me; but it shows you how much you should eat.
If you really think you have ANY fat I would suggest getting some professional help as you may very well be anorexic. I am not trying to be sarcastic in any way possible.
[quote]FightingScott wrote:
It’s pretty obvious you need to cut. Absolutely no fats in your macro-nutrient breakdown, ok? Based upon your size and your bodyfat % I can safely say without knowing your exact weight or height or activity level that 600 calories a day is appropriate. I know it seems low, but you gotta get ripped.
Here’s what your diet should look like:
Breakfast: 1 Cup of Coffee
1 Egg White
1/2 Banana
Lunch: 1 Glass of Water
2 Pieces of Hardtack-Style Biscut (this is easy to make just mix flower and water and then bake it)
1 Tomato or Bell Pepper
Dinner: 2 Glasses of Water
1 Piece of Hardtack-Style Biscut
1/2 Serving of Prison-Style Mystery Meat
Now that you’re on this fat loss diet you’re going to need a new program. Given that you’re kinda chubby I can tell that whatever you’re doing now is just shit. Do this workout 7 days a week. Do it twice in a day if you can. Do every exercise in this order
Bench Press
Dumbbell Curl
Lat-Pulldown
Chest Fly
Leg Press
Swiss Ball Balances for time
Crunches
Now get goin’ on your cutting cycle!
[/quote]
Man I wouldn’t even kid this guy like this. Haha you seem way to serious and he may just take your advice!
[quote]Orestes wrote:
Please help with two things:
Impossible to say really. We will need a picture of you holding a shoe. j/k
Seriously, if you want to know then either have someone who knows what they’re doing do a “skin fold” test on you. Or, if you can find one try using a “bio impedance” device (these are handheld devices that will give you a ball park body fat reading).
First, you have no muscle that’s why you can’t see your abs, not because you are fat, do not cut. And to be honest, don’t “bulk” either. That term has been sort of bastardized and it gives people the impression that they need to get sumo wrestler fat in order to gain muscle, you don’t.
Instead read John Berardi’s “Massive Eating Reloaded” series, learn how to eat clean and healthy and as Pozzska suggested, get yourself on a good strength/muscle building program. Try to add as much weight to every exercise that the program calls for (while keeping good form of course) and continue eating enough to support growth and your abs will “magically” appear.
On top of that you’ll build muscle over your entire body, improve your “shape”, become more healthy than you are right now, and heck might even turn some heads.
[quote]
Here are some pics for you to decide upon: [/quote]
First, don’t worry so much about classifying yourself into any category of body types. Yes, you have certain characteristics of certain phenotypes (though I wouldn’t say that endo is where I’d place you). But worrying about things like that only serves to overcomplicate things and put preconceived notions into your head.
Focus on getting stronger on the basics and eating enough for YOU to continue to grow (while not getting obese).
This post is hilarious.
Of course it is, I simply forgot that by the time they were cutting your umbillical cord you were already sipping on your third whey shake…
[quote] Orestes wrote:
Of course it is, I simply forgot that by the time they were cutting your umbillical cord you were already sipping on your third whey shake…[/quote]
no need to get defensive. You obviously have no idea where to start. Some of the guys are given you shit, its ok. Just read the posts that mean something and go from there.
No one said it was easy. YOU have to work, and YOU have to read, and YOU have to cook…not us. This isn’t the come-here-and-get-a-free-trainer website. You have to do everything now.
Yes. And I did read. I read and I read and I read all day long. And I see:
-5x5 WO’s will build significantly more muscle than the usual splits.
-Total body trainings will activate all your muscles all week long and are therefore more effective than 5x5’s or similar.
-It’s better to work through muscle pain.
-Never work through pain.
-High reps will burn fat.
-High reps will burn as much as normal repped exerices.
-Bulk cause your shoulders are skeletal.
-Cut cause you’ve got fat around your stomach.
-Don’t put glucose in your PWM.
-Put glucose in your PWM.
and stuff like that. :-/
[quote]Orestes wrote:
WHAT.[/quote]
Food, jackass. 
OP, how old are you?
if you lose any more weight you will disappear
[quote]jck524 wrote:
if you lose any more weight you will disappear[/quote]
Haha, I second that.
Eat kid, eat!