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 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
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
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)
Edit: I forgot to mention that I have a 40 lbs xvest, which can be loaded anywhere from 1-40 lbs.