u/Chemical-Scheme-3942

I'm 16, around 5"4 and around 63 kg. I work out occasionally (maybe 4 days a week, then next week I stop).

I'm currently on a calorie deficit and I work out (at home) for 5 days a week. I have heard different people say different things. Some say it stunts your growth but others say that as long as you cut safely, there won't be any negative effects.

I'm thinking of swapping my PPL 5-day work out split into a 4-day arnold split. Thoughts?

I need help in bettering my work out routine, what are good changes I could make to it or should I get rid of a work out entirely. Do note though that I only work out at home because there aren't any available gyms as to where I am. I only have two 5 pound dumbells.

So anyway, this is my routine:

Monday 

Push (Chest, Shoulders, Triceps)

Push-ups — 3×10

Dumbbell Shoulder Press — 3×10

Lateral Raises — 3×12

Dumbbell floor press — 3×10

Overhead Tricep Extensions — 3×10

Tuesday 

Legs

Squats — 3×10

Goblet Squats — 3×10

Lunges — 3×10 each leg

Calf Raises — 3×15

Wall Sit — 3 rounds

Wednesday 

Pull (Back, Biceps)

Dumbbell Rows — 3×10

Spider Curls — 3×10

dragq Curls — 3×10

Rear Delt Raises — 3×12

Superman Holds — 3×30 sec

Thursday 

Core + Cardio

Plank — 3×30–60 sec

Bicycle Crunches — 3×20

Leg Raises — 3×12

Russian Twists — 3×20

15–20 min walking/jogging/jump rope

Friday

Full Body

Goblet Squats — 3×12

Push-ups — 3×12

Dumbbell Rows — 3×10

Shoulder Press — 3×10

Bicep Curls — 3×10

Plank — 3 rounds

Saturday 

Optional Light Day

Option A: Cardio + Abs

Option B:  Weak Point Training

Option C: Recovery Day

Sunday

Rest Day

I feel super bloated all the time and I don't know why. I eat around 1.6k calories a day and work out on weekdays yet I still feel fat. Any reason why?