My current situation:

[JayCee23]

Hi, I'm 15 and need someones opinion on what I should do.

I've been doing weights, in a circuit and on top of that I was doing swimming but am now doing harder cardio in the morning when I get up.

I'm definately stronger than anyone in my year at school but, to be honest I just want to get ripped :rockon: and be healthier lol, its not all for looks.

To do this I know I need to incorporate a lean diet and high amounts of cardio along with the same amounts of weights I'm doing now.

I'll just show you what I do in an average day:

In the morning:

Get up

Do 30 mins of step-ups with 20kg on back in a rucksack.

Have breakfast:

My breakfast is usually 2 steaks of salmon with teriyaki sauce (because otherwise It'd be almost impossible to eat , and then I scramble 2 eggs and mix them with banana into some sort of strange omelette. Along with this I usually have Weetabix or something for energy.

Do whatever for the middle of the day, be it, guitar, homework etc.

Have Lunch:

Usually something like turkey on wholegrain bread or something.

I've recently cut out carbs quite a bit, such as potatoes, white bread, pasta etc. and it has made a big difference to my weight and overall physique.
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Afternoon circuit:


Okay, bear with me on this, there are 3 different circuits and I do all of them in order 2 times through.

CIRCUIT 1:

Dumbell Bench Press / 35 reps/ 10kg on each dumbell/
Barbell Bicep Curls / 20 reps/ 10kg on either side of the bar/
Tricep dips / 30 reps/ no weight neccessary/
Barbell Shoulder press / 20 reps/ 10kg on either side of the bar/
Barbell Bent Over Row / 30 reps/ 10kg on either side of the bar/
Squats / 35 reps/ 10kg on either side of the bar/

REST.

CIRCUIT 2:

Dumbell Flyes / 30 reps/ 10kg on each dumbell/
Dumbell Bicep Curls / 20 reps/ 10kg on each dumbell/
Skull Crushers / 20 reps/ 10kg on either side of the bar/
Seated Dumbell / 25 reps/ 10kg on each dumbell/
Shoulder Press
Upright Row barbell / 20 reps/ 10kg on either side of the bar/
Lunges w Dumbell / 20 reps on each side/ 10kg on each dumbell/

REST.

CIRCUIT 3:

Barbell Bench Press / 30 reps/ 15kg on either side of the bar/
Seated Dumbell Curls / 20 reps/ 10kg on each dumbell/
Seated Tricep Press / 35 reps/ 7kg on each side of the bar/
Side Raises / 35 reps/ 6kg dumbells/
Dumbell shoulder Press/ 35 reps/ 6kg dumbells/
Squats / 35 reps/ 15kg on either side of the bar/

REST.

As I said, I do this 2 times through and it usually takes 45mins - 1hr.

Straight after the workout I have a protein shake.

then

Have Dinner:

Usually something similar to Breakfast but no carbs.

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So this has been what I've been doing almost every day for the past month and a half on my school holidays.

I will be doing the circuit straight after school, but I won't be able to cut fat if I can't do the early morning cardio so, is it worth getting up at something like 5:00 am to do the cardio and have a decent breakfast?

Also, thanks for reading and your input is greatly appreciated.

 

[Warboss Alex]

To be frank, at 15 years old you're going to go through so much hormonal and physical change until you settle down (enough so that you can change your body with exercise - at the moment it'll do more or less what it pleases), that trying to get ripped at the moment is a fool's errand, not to mention a bad idea. I don't think anyone under 17-18 should diet strictly as they need the calories and nutrients for development.

For now concentrate on having fun in the gym, learning good technique lifting, working your cardio system (playing sports etc), and LEARNING about good nutrition and training.. then in a couple of years time you can have at it.

Probably not what you wanted to hear but that would be my advice. However I do applaud you for wanting to get onto a structured routine and eating plan at an early age, and you can most definitely do this.. but don't worry about dieting or carb cycling or anything like that. At 15 your metabolism is very forgiving so unless you're currently obese you shouldn't really have to worry.

 

[JayCee23]

To be frank, at 15 years old you're going to go through so much hormonal and physical change until you settle down (enough so that you can change your body with exercise - at the moment it'll do more or less what it pleases), that trying to get ripped at the moment is a fool's errand, not to mention a bad idea. I don't think anyone under 17-18 should diet strictly as they need the calories and nutrients for development.

For now concentrate on having fun in the gym, learning good technique lifting, working your cardio system (playing sports etc), and LEARNING about good nutrition and training.. then in a couple of years time you can have at it.

Probably not what you wanted to hear but that would be my advice. However I do applaud you for wanting to get onto a structured routine and eating plan at an early age, and you can most definitely do this.. but don't worry about dieting or carb cycling or anything like that. At 15 your metabolism is very forgiving so unless you're currently obese you shouldn't really have to worry.

Okay, But I thought most people started going to the gym at 15? Not to say I'm not listening to you, It must be possible to get ripped at 15 with the right diet and exercise though right?

 

[Stuntmann]

How tall are you? You still growing, and you risking remaining a short guy if you mess up your chemistry, growing tits, not growing d1ck, etc..


Give it 2 or 3 years.

 

[JayCee23]

How tall are you? You still growing, and you risking remaining a short guy if you mess up your chemistry, growing tits, not growing d1ck, etc..


Give it 2 or 3 years.

I'm around 5'9, weight is 10 stone 9...

I thought stunting growth plates etc. was a fad?

 

[Stuntmann]

I got my driver license at your age. It says 5'6".. Now I'm 5'11"...


If you don't interfere with your very important hormonal changes that you are going through, that means proper diet, plenty of exercise, and no jerking off, then you'll grow taller, among all other things that will make you valuable later in life.

You'll get masculine later on, vs now but with very probabal but unknown troubles later in life.

Proper choice is easy to make here.

 

[Warboss Alex]

Lifting will NOT stunt growth, it is a lie..

I didn't say you couldn't start working out at 15, in fact I applauded you for getting into it early - you can start off on the right foot and not waste any time, and build a great knowledge, strength and fitness base on which you can improve in later years.

I'm just against 15 year olds trying to 'get ripped' because to get ripped, if your metabolism doesn't let you be naturally lean, is going to take a lot of effort, and deprive you of nutrients and calories which are required for you to develop and grow.. I would say just eat lots of good food at the moment and enjoy your exercising.

There is no desperate need to have a six-pack at 15!

 

[Warboss Alex]

I got my driver license at your age. It says 5'6".. Now I'm 5'11"...


If you don't interfere with your very important hormonal changes that you are going through, that means proper diet, plenty of exercise, and no jerking off, then you'll grow taller, among all other things that will make you valuable later in life.

You'll get masculine later on, vs now but with very probabal but unknown troubles later in life.

Proper choice is easy to make here.

If jerking off at an early age stunted growth how the hell did I get to be over 6'?

 

[JayCee23]

Lifting will NOT stunt growth, it is a lie..

I didn't say you couldn't start working out at 15, in fact I applauded you for getting into it early - you can start off on the right foot and not waste any time, and build a great knowledge, strength and fitness base on which you can improve in later years.

I'm just against 15 year olds trying to 'get ripped' because to get ripped, if your metabolism doesn't let you be naturally lean, is going to take a lot of effort, and deprive you of nutrients and calories which are required for you to develop and grow.. I would say just eat lots of good food at the moment and enjoy your exercising.

There is no desperate need to have a six-pack at 15!

I am keeping a good diet though, I'd at least want to get quite toned though..

I don't get these electronic scales I got though..

On the 20th (I'm keeping track of weight and bodyfat every monday btw)

it says I was 10 stone 11, and 21.9% bodyfat (wtf)

now when I measured again it says on the 27th I was
10 stone 9 and 21.2% bodyfat..

thoughts?

 

[Warboss Alex]

thoughts?

1. scales suck

2. you're 15, you will fluctuate between weights and bodyfats tremendously over the next couple of years

1 + 2 = don't sweat it, enjoy yourself, learn all you can about training and nutrition and then get to it once your hormones have settled down. so at 17-18 you can begin training and take full advantage of your metabolism and brimming T levels.

 

[wolf116]

Just don't worry about scales!
Listen to Warboss you are really lucky to be getting advice from such an experienced lifter. Read everything he said again, I don't think you took it all in.
If you want to know more about programs, read the stickys.

 

[wolf116]

Just don't worry about scales!
Listen to Warboss you are really lucky to be getting advice from such an experienced lifter. Read everything he said again, I don't think you took it all in.
If you want to know more about programs, read the stickys.

 

[Warboss Alex]

Listen to Warboss you are really lucky to be getting advice from such an experienced lifter.

your check is in the mail mate

 

[JayCee23]

your check is in the mail mate

Okay, I understand... would kill for a six pack though

 

[Quagmire911]

Just do what Warboss says. Get into the gym, learn good technique, take things slowly.

You can have a six pack at 15, but you don't need to be ripped to do it. At 15 nutrients are very important, hell there very important whatever age you are. I suppose genetics play a role in determining what level of BF it is easy for you to get to without going to extremes. At 17 my body still isn't anywhere near finished devleoping it's systems etc, but I can still eat ****loads and maintain an alright sixpack if I so please.

At 13-15 I was doing things similarly to you. Lots of chin-ups, press ups, sit ups etc, using light weights. Coupled with cardio at least 3 times a week for 30 minutes+ and cutting out chocolate, crisps, fizzy drinks (basically any ****), and I was there in 1-2 months. I was still eating more than the RDA (which is ****), although I suppose they do put it up for teens. If you have reasonable genetics, your age coupled with the amount of growth hormone in your system should allow you have a healthy bf maybe around 10-12 which should be enough for it to show through, just not to the same extent as if you were 6%, but that quite frankly would require to much effort anyway and isn't worth it.

I know guys that at 15 were naturally probably around 8% and quite cut, and this was probably healthy for them-just had very fast metabolisms. Then you get guys doing the same amount that are 20% and slightly overweight. All just depends on you. Eat healthily, cardio and don't go to extremes and you will be above average anyway.

Good luck

 

[benjiprice]

Aside from the obvious age factor I wanted to point a couple things. Please note that I know *nothing* about lifting at a teenage age (I started when I was 20), so take my comments with a grain of salt. And of course, don't let any of this interfere with you having fun.

1. Workout:
Are you doing *all* those exercises x2 every day?! My hats off to you for your dedication (seriously), but that's way too much. One of two things might be happening. Either you're not giving your body time to recover, or those weights have become too light for you and you're not challenging your body. Probably it's a combination of the two. I know you're not bulking but it's still important.
Are you working out at home? Are you periodically increasing the weights you're lifting? Hope that isn't an obvious question, I'm just not sure from your post.

You should certainly give yourself at least 2 days off every day, and you shouldn't be working the exact same muscles on back-to-back days. I'd find a new workout program. When I was starting I used Max-OT, which gave me a ton of strength and pretty good volume. I still go back to it once in a while.

2. Nutrition
You're definitely on the right path. At some point you'll want to start looking at calories and finding the right amount you need to cut. You'll also wanna split up your meals 5-7, rather than 3 a day.

Anyway, congrats again for your dedication. Keep it up.