T Nation

I Need Help With My Physique

I’m 15
I need help I look very bad and don’t know what to do.Do I have to bulk or cut?What type of training do y have to do?i only have 3 days the others are for sports except 1 for rest.

Don’t bulk or cut. Establish good eating habits. Eat to support your training, to include your lifting and sports training.

There are a lot of programs on this website. Many of them are great.

For 3 day a week training that makes room for sports training, I liked Joe DeFranco’s “Westside Barbell for Skinny Bastards part 1”. 5/3/1 for Beginners is also 3 days a week.


@T3hPwnisher is on point, as always.

Come on, man; you’re a teenager. You’ve got to know it’s way more awesome to eat and lift and run and play sports than it is to post shirtless pictures on the Internet worrying about how you look. Be the dude you want to be!


Just lift weights. You will not change overnight. Also, what sports are you participating in?

Hate to say it but Starting Strength time…

do for 6-10 weeks(no more) then run A Dan John or Defranco template as mentioned above

Also Read 10 Dan John articles on the Tnation part of the site
Diet: eat a ton of frikkin protein


fuck that article. Unless you are okay with being fat. That guy mentions putting on 60 lbs of mass in the first year. That means muscle and fat… Mostly fat. Then later mentions one shouldn’t be concerned with being lean? There are some side effects to getting fat that you can’t easily reverse. Some people don’t care about carrying the extra pounds, I do.

So maybe run it for 6-10 weeks instead of a year? I feel like someone may have mentioned that.

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You mentioned sports . Which ones? Are you a good athlete? If so focus on doing things that will make you a better athlete.

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My only addition is that prior to starting these programs or the any of the others mentioned, is to watch the Brian Alsruhe videos on how to:

  • Breathe and brace
  • squat
  • Bench
  • deadlift
  • press

Drop this mindset as soon as possible.

Neither. Lift 3 days a week for 16 weeks without missing a session and eat 3 meals a day for the next 120 days without missing a meal. If you do that, you’ll end up in a much better place than focusing on bulking or cutting.

This kind:

Any workout plan that the other guys have mentioned so far is a solid choice.

And, like a few guys have asked, what sports do you play?

I’m also curious about your height and current weight.


Best response ever!