16 Years Old, 2 Years Training.

Bigger Stronger Leaner Rate My Physique Photos
41

Diet sucks.

  1. Make breakfast a lot bigger. A loot bigger. You also need more protein overall. A cup of dry oatmeal (cooked) with a glass of milk, an apple/handful of berries and a scoop of whey with some miller’s bran (to increase fiber) would be a lot better.

  2. Eat more often than just 3 times. Add 3 snacks to the scene. Have some lean protein with each meal.

  3. Try adding some fish oil caps to every meal. Flameout would probably be a good choice especially since you play football and need it for your joints.

  4. Use lean meats (steak, turkey, chicken), fatty fish, whole eggs as your sources of protein.

  5. Try adding a serving of steamed broccoli (or three) to every meal. Its cheap, easy to prepare and will be useful.

  6. Avoid eating pasta as the last meal before bed. A cup of cottage cheese and almonds/walnuts and fish oil caps are better.

[quote]NickRageSkursky wrote:
tribunaldude wrote:
You are soft, so fucking what!!! you’re 15 years old and are carrying more mass than I would expect someone of your age to carry. That, and if your lifts are legit, you are on the right track. Don;t get discouraged by the rating or some of the comments…don;t make the mistake of dieting down or anything. At your age, you need to keep adding mass, ease up on sugary foods and junk. List a typical day’s diet for you, and we can help out.

thanks

breakfast- usually eggs but if i’m in a hurry i’ll end up with cereal

lunch- ham and cheese unless parents make hotdogs or hamburgers

dinner- whatever mom makes usually chicken. sometimes steak or turkey. rarely fish. sometimes pasta.

also i often eat cottage cheese between meals

supplements are protein after lifting, fish oil, and men’s multivitamin

ps. i’m 16. thanks again[/quote]

42

How deep is your squat? It seems like many people especially on the internets that have a much higher squat number than deadlift is not getting proper depth. I know a lot of my buddies that played football, well, they told me they could squat 495, so when we threw 5 plates on each side of the bar, well… it didn’t exactly move a whole lot.

But you look like you could be strong but I’m just wonderin’.

43

I’m also calling bs on the lifts. Even the 365 for 7. Post the videos; there’s no reason your coach wouldn’t allow it. You can always say you want to see yourself doing it so that you can improve your form.

As for the physique…not too impressive to be honest. You have too much body fat for it to be aesthetically pleasing at all, and the muscle is indistinguishable from the fat at the point you’re at.

44

[quote]zephead4747 wrote:
squat- about 430
dead- about 350

what you do isn’t called squatting.

get the fuck out.[/quote]

I agree theres no way you go atg or even parellel squatting 430 prob not even 230

45

In my experience, football players have a good 200lbs on squat over their bench, granted they were working with a bit higher numbers.
For example, senior lineman benches 400, he would normally put up 600 on squat, and roughly the same on dead.

I’m not a football player, but that’s what the guys on the wall were at in my school. They were state qualifiers and/or champions for each of prob 3 of my 4 years attending.

Regarding the max range for you though, typically a rep number equation works, but if you’ve never played with those numbers before, science and experience is against you for putting them up now. You’d be shocked how much you’re muscles are holding back for fear of injury. Your golgi tendons aren’t yet developed for that weight unless you mess with that kind of weight.

My suggestion, if you want to prove to these guys that you’ve put in the work to get those numbers, as I believe you have; test that max, it doesn’t matter what day of the weak, doing a one rep max does not fuck up your whole lift day, I don’t care what anybody says, if anything it enhances it.

Max strength training and negative will greatly help to assist in the holding back of those golgi tendons. But if you can’t tell us what you’re max is, that leads me to believe you haven’t maxed before. In which case I’m wondering WTF WHY, is your coach a crying idiot, or just afraid of hurting his kids, PROB a bit of BOTH.

IF you fail to reach your mark then you’re prob close I’ll leave that up to you coach or spectators to decide. Whatever number they give you, decrease that by 5, how’s that for a formula.
I’m not much one for asking for vids, but pics of your depth on that squat would certainly help shut some people up at the very least.

remember CASEIN

46

[quote]Zelazo wrote:
I’m also calling bs on the lifts. Even the 365 for 7. Post the videos; there’s no reason your coach wouldn’t allow it. You can always say you want to see yourself doing it so that you can improve your form.

As for the physique…not too impressive to be honest. You have too much body fat for it to be aesthetically pleasing at all, and the muscle is indistinguishable from the fat at the point you’re at.[/quote]

I think it’s obvious that he has some lats and a good chest, and at his age, I’ve seen kids squat 315 with pencil legs. They were lean as hell but, I think he carries his weight in the upper body.

47

He’s 15. He should NOT be routinely (or even occassionally) MAXING on the squat or deadlift. A video of his 365 x 7 would be sufficient.

[quote]caselorance wrote:
Max strength training and negative will greatly help to assist in the holding back of those golgi tendons. But if you can’t tell us what you’re max is, that leads me to believe you haven’t maxed before. In which case I’m wondering WTF WHY, is your coach a crying idiot, or just afraid of hurting his kids, PROB a bit of BOTH.
[/quote]

48

[quote]tribunaldude wrote:
He’s 15. He should NOT be routinely (or even occassionally) MAXING on the squat or deadlift. A video of his 365 x 7 would be sufficient.

caselorance wrote:
Max strength training and negative will greatly help to assist in the holding back of those golgi tendons. But if you can’t tell us what you’re max is, that leads me to believe you haven’t maxed before. In which case I’m wondering WTF WHY, is your coach a crying idiot, or just afraid of hurting his kids, PROB a bit of BOTH.
[/quote]

he’s 16 for the love of god, he corrected you already. j/k although it’s true.

49

ok i’m hoping to put all this to rest now that i’ve maxed on squat and deadlift about an hour ago.

yall were right. my squat depth was not deep enough after watching some powerlifting vids. using correct for i maxed out at 365 on the squat today. also 345 on deadlift. i benched 315 on monday.

i’m sorry my numbers were inflated but i was ignorant about proper squat technique. our football coaches had us doing about quarter squats with a box which i just recently stopped using and encouraged my teammates to do so as well. and they also tell us to test "3-rep max’ on squat to avoid injury but i just ignored it today.

my bad once again hopefully nobody thinks less of me because of this inflation.

50

[quote]NickRageSkursky wrote:

I won’t argue on that. I know I have a lot of fat. But as I said I’m an offensive lineman [/quote]

Then why the hell do you post your fat lineman body on a “rate my physique” forum on a Bodybuilding site?

Honestly, what did you expect?

Edit: I don’t mean to be too harsh, you definitely have a great base for your age. Don’t take it as discouragement. Posting your pics in another forum, such as the beginners, would be most appropriate for you if you are interested in bodybuilding.

51

[quote]NickRageSkursky wrote:
ok i’m hoping to put all this to rest now that i’ve maxed on squat and deadlift about an hour ago.

yall were right. my squat depth was not deep enough after watching some powerlifting vids. using correct for i maxed out at 365 on the squat today. also 345 on deadlift. i benched 315 on monday.

i’m sorry my numbers were inflated but i was ignorant about proper squat technique. our football coaches had us doing about quarter squats with a box which i just recently stopped using and encouraged my teammates to do so as well. and they also tell us to test "3-rep max’ on squat to avoid injury but i just ignored it today.

my bad once again hopefully nobody thinks less of me because of this inflation.[/quote]

Lot more believable. Most people never know their depth unless they see a video. Still a good squat man. One of the coaches here bought these little things you strap around your thigh, and they beep when you hit depth. People stopped using them because they couldn’t take the ego hit.

high box? sounds like bfs.

52

good point guys ur right, he should not be routinely doing max strength workouts, but…
i dare ask why
he’s obviously already doing heavy weight, and i’m only 20, i was working out VERY nasty and continue to show up others with the same intensity I exhibited when i was 17
I think you all are just loosing sight of this, he’s a football player, high weight to him isn’t goin to hurt him, I mean it could but considering his condition

I say there’s nothing wrong with somebody doing the some max strength as a subtle periodization, obviously not for a month at a time, if you thought i was suggesting that you’re a down right idiot, I don’t think many people at all should be doing max strength workouts for months at a time

max strength is often encouraged for a day out of the week

I don’t see what your beef is, I think you’re just being a little outraged for no reason
perhaps I’m wrong but if you’re doing a three rep max as part of a test and you can do a one rep max

I really don’t see the problem with a 5x5 program for a day or even more
maybe even a 6x4

pleease if you try to defy my advice give me some good reasons

not just NOO NOT FOR A 16 year old
makes me wonder why you’re so against it, how old are you anyway

53

[quote]tribunaldude wrote:
He’s 15. He should NOT be routinely (or even occassionally) MAXING on the squat or deadlift. A video of his 365 x 7 would be sufficient.
[/quote]

I max on something nearly every week. I’m 16. I don’t think I’m gonna die from it.

54

No, you’re not. please keep doing what you’re doing.

[quote]zephead4747 wrote:
tribunaldude wrote:
He’s 15. He should NOT be routinely (or even occassionally) MAXING on the squat or deadlift. A video of his 365 x 7 would be sufficient.

I max on something nearly every week. I’m 16. I don’t think I’m gonna die from it.[/quote]

55

  1. Its not just your muscles that are contracting against a load, like in a squat.

  2. An all-out (and I mean ALL-OUT) effort is much more risky to joints, ligaments, supporting structures etc.

  3. At 16, your supporting structures and soft tissues are still developing and a MAX effort significantly raises the risk. All the more reason why lifters use a lot of protective gear when testing a max.

Go tell a high school football coach to ask his kids to max attempt every month. Even this guy’s coach only lets them attempt a 3rm as he stated.
I don;t know why this needs to be spelled out. If you want to break the national squat record at age 17, go right ahead and disregard what I just wrote because clearly you will need to test your max before/after sheiko.

For someone generally training for size and strength, routine maxing, specially at 16 is not a good idea.

As related to bodybuilding, a 1RM is never ever needed.

Will YOU definitely suffer from permanent damage by maxing frequently…who knows? you may or may not. This guy is just building up some size and strength for football, and probably train for aesthetics later on. I didn;t see anything about powerlifting competitively.

And there is a world of difference between age 16 and age 20 as related to development. Do what you please and use your head.

[quote]caselorance wrote:
good point guys ur right, he should not be routinely doing max strength workouts, but…
i dare ask why
he’s obviously already doing heavy weight, and i’m only 20, i was working out VERY nasty and continue to show up others with the same intensity I exhibited when i was 17
I think you all are just loosing sight of this, he’s a football player, high weight to him isn’t goin to hurt him, I mean it could but considering his condition

I say there’s nothing wrong with somebody doing the some max strength as a subtle periodization, obviously not for a month at a time, if you thought i was suggesting that you’re a down right idiot, I don’t think many people at all should be doing max strength workouts for months at a time

max strength is often encouraged for a day out of the week

I don’t see what your beef is, I think you’re just being a little outraged for no reason
perhaps I’m wrong but if you’re doing a three rep max as part of a test and you can do a one rep max

I really don’t see the problem with a 5x5 program for a day or even more
maybe even a 6x4

pleease if you try to defy my advice give me some good reasons

not just NOO NOT FOR A 16 year old
makes me wonder why you’re so against it, how old are you anyway[/quote]

56

[quote]tribunaldude wrote:

  1. Its not just your muscles that are contracting against a load, like in a squat.

  2. An all-out (and I mean ALL-OUT) effort is much more risky to joints, ligaments, supporting structures etc.

  3. At 16, your supporting structures and soft tissues are still developing and a MAX effort significantly raises the risk. All the more reason why lifters use a lot of protective gear when testing a max.

Go tell a high school football coach to ask his kids to max attempt every month. Even this guy’s coach only lets them attempt a 3rm as he stated.
I don;t know why this needs to be spelled out. If you want to break the national squat record at age 17, go right ahead and disregard what I just wrote because clearly you will need to test your max before/after sheiko.

For someone generally training for size and strength, routine maxing, specially at 16 is not a good idea.

As related to bodybuilding, a 1RM is never ever needed.

Will YOU definitely suffer from permanent damage by maxing frequently…who knows? you may or may not. This guy is just building up some size and strength for football, and probably train for aesthetics later on. I didn;t see anything about powerlifting competitively.

And there is a world of difference between age 16 and age 20 as related to development. Do what you please and use your head.

[/quote]

What kind of damage are we looking at here? Messed up shoulders when I’m older or what?

57

[quote]tribunaldude wrote:

  1. Its not just your muscles that are contracting against a load, like in a squat.

  2. An all-out (and I mean ALL-OUT) effort is much more risky to joints, ligaments, supporting structures etc.

  3. At 16, your supporting structures and soft tissues are still developing and a MAX effort significantly raises the risk. All the more reason why lifters use a lot of protective gear when testing a max.

Go tell a high school football coach to ask his kids to max attempt every month. Even this guy’s coach only lets them attempt a 3rm as he stated.
I don;t know why this needs to be spelled out. If you want to break the national squat record at age 17, go right ahead and disregard what I just wrote because clearly you will need to test your max before/after sheiko.

For someone generally training for size and strength, routine maxing, specially at 16 is not a good idea.

As related to bodybuilding, a 1RM is never ever needed.

Will YOU definitely suffer from permanent damage by maxing frequently…who knows? you may or may not. This guy is just building up some size and strength for football, and probably train for aesthetics later on. I didn;t see anything about powerlifting competitively.

And there is a world of difference between age 16 and age 20 as related to development. Do what you please and use your head.

[/quote]

I disagree. I’ve maxed out every month, even every two weeks at time all my training career. I started at 15 I’ve just turned 18 last week. I’m stronger and bigger then most of my peers.

58

YES i was joking lol

59

[quote]NickRageSkursky wrote:

yall were right. my squat depth was not deep enough after watching some powerlifting vids. using correct for i maxed out at 365 on the squat today. also 345 on deadlift. i benched 315 on monday.
[/quote]

Even powerlifting video’s aren’t going to be the best source. From what I understand powerlifters go as shallow as the rules allow. This only makes sense as they gain nothing my going lower than they need.

60

[quote]eigieinhamr wrote:
NickRageSkursky wrote:

yall were right. my squat depth was not deep enough after watching some powerlifting vids. using correct for i maxed out at 365 on the squat today. also 345 on deadlift. i benched 315 on monday.

Even powerlifting video’s aren’t going to be the best source. From what I understand powerlifters go as shallow as the rules allow. This only makes sense as they gain nothing my going lower than they need.[/quote]

That mostly depends on the fed. The more gear, generally the shallower they allow. Hence raw lifters tend to go pretty deep.