15 and in need of help

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posted by Hugh

Hi, im new around here. I am 15 years old, 5.7 in height and 11.5 stone (162 lbs +) in weight or whatever you measure it in ¬_¬. Have 6 pack, quite defined muscles but not enough. I play alot of Rugby representing my County/School adn hopefully country :). Can anyone recommend any routines, exercises, what to eat/drink etc? as I would like to be in shape for next season and build my muscles relativly quickly and look more buff. If you guys could help me out here I would be very grateful. If you cannot help links to other sites would be appreciated.Thankyou.

ps: have had recent back problems (not major). Need to build up back muscles. Already do some weight lifting, situps, pressups, pullups, backstretches etc. Help with this also would be great.

PLEASE HELP ME!

posted by A.B

you want to lift heavy 3 times a week.
eat 1.5 grams of protein per pound of bodyweight. get the protein in with as much food as possible, and add some whey protein in there to make it a bit easier. 6 evenly spaced out meals a day.

monday- back and biceps

wednesday- chest and triceps

friday- shoulders and legs

keep the reps in between 5 and 10

on every day off add 30 minutes of cardio to stay active fro the summer.

posted by regino007

good reply AB.Young bro,at your age your are burning alot of what you eat due to your metabolism,eat as much of the right foods as possible.Take a multi-vitamin to ensure your body is in check and get plenty of rest too.Good to have you around bro.

posted by RHNewfie

That'll do it... put abs in there twice a week somewhere and I'd probably throw rear delts in on back AND shoulder days.

posted by shortz

What kind of back trouble have you had?

posted by TheChosen1

For starters, bro.....If you're already having some back problems (assuming you mean physical pain), stay away from sit-ups. Sit-ups are bad for the back and does little for the abs anyway. Substitute them with crunches instead. Crunches build the abs strenghth alot better.

For your workouts, A.B. hit the nail on the head. As far as what to eat, as long as your diet is low in salt, fats, sugar, and carbs, you should have no problem. At 15, your metabolism is more extreme than most of us on this board.

posted by punk_bbuilder

agree with A.B. Very good for a 15 yr old. Break some skulls rugby style bro!

posted by Hugh

Hi again,

Cheers for the advice you lads, looks like it will be really helpful for me. I have had problems in my lower back to the side of the spine and have had physio for it which has helped it alot. I think it was due to lack of muscle or something like that, but whenever I went to bend over it put strain on theat area of my back and caused pain but it is alot better now. I forgot to mention that I did not do fulll situps I do crunches as you had suggested and was suggested by by physio. I will keep to this program you guys have suggested and post my progress as often as possible (as I have a lot of tests at this time as well).

Peace out.

posted by A.B

yeah bro... stick to the main mass excerises as well.. (ei: squat, deadlift, bench)

posted by Hugh

What kind of lifts should I do as I only have a set of dumbells. Should I use the heaviest ones or what? Would this be wise considering my back problem etc? what do you mean by multi vitamins? the kind you buy in the shops in form of tablets?

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