T Nation

Rate My Physique at 14 & Tell Me What to Do

#1

I work out every day cardio twice lifting once and have a high protein low carb diet.

#2

Why cardio twice a day? Height weight? Breakdown of actual lifting.

#3

I do some light cardio in the morning usually a run or bike ride then track practice after school on weekends I have rugby and wrestling as well after track practice I lift. Monday rest day Tuesday chest and arms. Wendsday shoulders and back. Thursday is leg day. Friday is core burnout( I do a little core everyday.) Saturday chest and arms Sunday shoulders and back.

#4

Dude honestly with 2+ sports just lift with the wrestling team. When I wrestled in season the team didn’t lift. Just conditioned hard. Pushups, sprints, pull ups and drills. Getting used to lifting humans gives you a retarded amount of real world strength. That being said i lifted on Mondays and Wednsdays after practice. Squats/deadlift on Monday. Bench/ohp/weighted pulls on Wednsday. That or a full body with a push a pull and a leg move. Off season you tried to increase the big 4. So you definately should not do legs on thursday when meets are on the weekend. And definately not do a “core burn out” on Friday. And I’m assuming Rugby games are on Fridays like football so same rules apply for it. Light cardio is not a terrible idea but a body part split especially the way you have it set up is. And beyond that being an athlete physique is literally of no concern next to performance. A high protein low carb diet probably sucks for that much activity as well. But that’s beyond my knowledge to be able to explain.

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#5

Do you have any advice for how to change my body part split to get the most benefits.

#6

I am just trying to make myself overall the best ablitity I can be I’m currently 510 160 and I really want to build strength get some more definition my cardiovascular health is good for sports I just want to help myself with the physical physique aspect.

#7

For the record worrying about your physique is not going to make you a better athlete if being good at your two sports is a priority.

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#8

I just gave you two options. Lower body on Monday, upper on Wednesday. Or two full body days.

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#9

531 is great btw or starting strength

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#10

531?

#11

“5/3/1.” Look it up

#12

The best advice as a two-sport athlete and a young dude is to not use a body part split and stick with full body or upper/lower sessions. They’re more efficient and just as effective. Like the guys said, 5/3/1 is solid, especially for athletes. Do what it says here:

Also, there’s really no reason and no benefit to starting a new thread in Rate My Physique. Also-also, linking to pics on Google Drive doesn’t work, so simply upload pics like your first post here if you do want more input.

Also-also-also, getting a physique review is redundant at this point because you’re at a stage where your body will change dramatically no matter what so, like, what’s the point of a “rating”? You’re not at a stage where your biceps are lagging or your delts overpower your pecs.

From the 23% of your physique we can see, you look like a freshman athlete, not a freshman Minecraft club president, so you’re doing fine.

Also to the fourth power, nutrition is getting glossed over as often happens, but like Tim said, going low-carb as an athlete who’s also doing a bunch of cardio is a very bad idea and will hinder performance, growth, and recovery. Follow the nutrition guidelines here:


Quality protein and carbs and fats in each meal, 3 meals a day, 7 days a week.

1 Like
#13

Thanks for the advice

#14

Anything you need to see to help more in terms of pictures

#15

Nope. Seeing more pictures won’t affect any of the advice you’ve gotten.

Also, bro, I know it’s a social media world now, but if you absolutely insist on posting pics anywhere (especially physique pics), it’s a good idea to at least hide your face either by cropping, slapping an emoji over it, Photoshop blurring it, whatever. I can crop the first pic if you’d like.

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#16

no.

perform basic barbell movements regularly. Eat well. Work hard. Everything will fall into place.

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#17

Aight thx man