Hey I’m 14 years old and have been lurking this website and reading as much as i can for the last month or so, most of what I’ve found has been to do with build mass (DUUUH), but that does not suite my present goals. Before I get into what my goals are I shall give you and idea of what I’m working with.
I’m 5’5" and I weight 121 pounds with 11-13% body fat (abs not visible without flexing). The gym equipment I have access to includes a pull up bar, a set of gymnastic rings, a set of dumbbells going up to 20 kilograms and a smith machine. I can currently both squat and deadlift with 20 kilograms in each hand and can pistol squat 3 times comfortably with an additional 12 kilograms of weight. I can do a pull up with an additional 20 kilograms as well.
Now onto my goals, I’m trying to get my body and lean and efficient as I can for the sport I play, parkour. If you guys don’t know what that is I suggest looking it up on youtube. for this sport I need to be able to move my body as quickly as possible, while remaining nimble. I need to be able to run fast, jump high, and pull myself up and over any obstacle.
My current routine looks like this
Monday Legs:
Pistol squat 3X2so
DB straight leg DL 3X5
Bulgarian Split Squat 5X5
Single Leg Calf Raise 2X10
Natural GHR 5X3
Tuesday Back and Chest:
Pull ups 5X6 (with 10 pound weighted vest)
Push ups 5X20 (with 10 pound weighted vest)
Handstand push ups against wall 5X5 (can’t get full ROM yet)
Wednesday off/training parkour
Thursday Legs:
Jump Squat 2X6
DB straight leg DL 2X8
DB lunge 2X8
Natural GHR 5X5
Friday Back and Chest:
Same as Tuesday
Saturday and Sunday is either running/cycling or more parkour training.
I’m currently eating 3 meals a day Paleo diet style. here a sample day
Breakfast: 3 omega-3 eggs (scrambled or omelette)
Lunch: Smoked Turkey breast with celery+carrot+cucumber+tomatoes
and an apple
Snack: cottage cheese with flax seeds or an apple
Dinner: whatever my mom makes. usually steak/chicken with veg (lots of broccoli, asparagus and spinach)
Basically I’m looking for whatever advice you guys can offer me in the way of how I should change my routine or diet, keep in mind I do not want to be a bodybuilder, I want to drop to about 8% body fat yet retain as much strength as possible, and hopefully gain strength. I also do not want to take any supplement other than fish oil and flax seeds (if they even count as supplements any more)