[Joseph]

Hiya Joseph,

I couldn’t agree more with James. I’d suggest to sit at just above maintenance, train hard consistently and focus on continuing to get really good at the basics. I know you don’t want to hear the ‘enjoy your teens’ talk, but a lot of us here who started at a younger age genuinely focused on training hard, eating enough and keeping it really simple.

I completely understand that,but what i dont understand is that yall are recommending a surplus when im simply already unhappy with my body composition[/quote]

its a loaded question then – your worried about dieting effecting puberty but your not happy with body fat levels.

What James has recommended should in essence actually drive a recomposition effect over a prolonged period of time if you are truly training hard and your hormonal system is in check.

However a possibly better approach here based on your posts.

find your maintenance calories. Set protein at 1g per lb and fats at circa 50g per day. Rest of the kcal from carbs.

Train full body EOD or U/L 2 on 1 off.

set steps at 12k

on rest days from the gym do some other sport/fitness work.

1 x heathy enjoyable off plan meal per week.

you religiously follow this for 12 months and IMO you will get leaner and more muscular month to month. It won’t be dramatic but it will be very noticeable over time.

hope this helps and makes sense, I know what its like to be unhappy with body fat levels at your age and yo yo in and out of dieting phases is not helpful IME [/quote]
Thank you so much,is it enough of physical acitivity if i just get 12k steps in on non yraining days since i dont really play sports

[Joseph]

Hiya Joseph,

I couldn’t agree more with James. I’d suggest to sit at just above maintenance, train hard consistently and focus on continuing to get really good at the basics. I know you don’t want to hear the ‘enjoy your teens’ talk, but a lot of us here who started at a younger age genuinely focused on training hard, eating enough and keeping it really simple.

I completely understand that,but what i dont understand is that yall are recommending a surplus when im simply already unhappy with my body composition

[Joseph]

I cant seem to add my photos,but i have alot of fat in the love handles and chest region and im fairly skinny

[Joseph]

No . What will interfere with gains is just general lack of consistency , the cardio will help the majority of people , as they will get fitter and can train harder

Thabks hordan

[Joseph]

Yes I do but when I’m in the offseason carbs reach 450-500 and then it’s almost like 50g protein just from pasta

[Joseph]

So nothing gets smaller when you train it , I actually think your split will see arms shrink more if anything , as they don’t get the necessary recovery between arms

And push so you never really get the max potential from them to grow , you just don’t realise they are in a state of perma unrecovered

If arms are a specific goal for you

On upper , start with pushdowns and then next exercise dips or narrow grip press

And then lower start with bicep curls

Okay thanks jordan

[Joseph]

You don’t need fancy foods if that’s what you mean by boujie lol

Split your macros into at least 4 meals, 2 meals per day for someone trying to make

Progress with their physique isn’t best

You want 4-6 protein feedings across the day

If you are not losing weight at this point bring calories back up for a while build up and then go back to a deficit once you dial in your nutrition

I have made detailed videos on YouTube breaking down how you can structure your diet too so can check that out

Once you set your new set up show us again and we can review it and give you feedback

Okay thanks kuba

[Joseph]

Hey bud please give me an example of exactly what you have eaten today and yesterday ?

So yesterday was:

Meal 1:500g of quark-48,5g protein,1g fat-20g carbs-

100g of pasta-71g carbs-2g fat-12g protein

Meal 2

500g of chicken breast -105g protein,10g fat,0g carbs

1 banana

Plus 10g fat for cooking the chicken

[/quote]
Ps forgot about today but it was the exact same

[Joseph]

Hey bud please give me an example of exactly what you have eaten today and yesterday ?

So yesterday was:
Meal 1:500g of quark-48,5g protein,1g fat-20g carbs-
100g of pasta-71g carbs-2g fat-12g protein

Meal 2
500g of chicken breast -105g protein,10g fat,0g carbs
1 banana
Plus 10g fat for cooking the chicken

[Joseph]

How do you currently train ?

So currently i am running push pull legs,arms rest repeat,bit i’ve seen a lot from you and the upper lower and I want to try it since I am very small and you explained that frequency is the key

[Joseph]

I can’t see any negatives from it only positives. Get strong and be a beast on the pitch. Touch more frequency than one day a week would be better to see and feel a nice change from the training paying off

Thanks

[Joseph]

I do not think training full body once a week will have a negative impact on your performance for soccer/football.

Make sure you eat well and you don’t go hungry, sleep well and don’t get into bad habits sleeping very late. You will recover very well!

Thanks

[Joseph]

Hiya Dan,

I think it could be beneficial! As long as you’re eating plenty, sleeping well and would enjoy doing a full body day once a week, I think you should go for it! It shouldn’t affect your performance in football if you are doing the above.

By weakness on the pitch what do you mean? Is it technical, endurance, speed or that you feel you might want to be a little bigger? Knowing what this ‘weakness’ is will help you know how to go about programming something in the gym to improve 👍🏼

I mean like physical weakness,and do you think this full body once a week will limit my ability to progress in soccer?

[Joseph]

Ps I’m only 14 years old and have all the carbs in the world

[Joseph]

That’s totally fair , if you have jumped an area forward and now need a phase on something else that’s really good !

Yeah so it was never just me not doing a single phase of growing,I have done the full body for a while and now my arms are lacking