Hi All,
Looking a bit of advice, my 14 year old is looking to get started re lifting weights, I have a bit of knowledge myself so going to start him with some barbells and a bench. The only thing I am not sure about is that would he be too young to get into the whole tracking calories, bulking, maximising protein etc? Many thanks.
Probably best to keep it simple at that age, if there is no direct goal in mind no point over complicating the whole thing. If he plays a certain type of sport it might be best to chat to a reputable PT on what exercises would benefit him more.
I suppose the important thing is to keep him away from the instagram/facebook shite that ever pt with a internet degree is shipping these days.
Quote from: LC on December 08, 2022, 11:28:53 AM
Hi All,
Looking a bit of advice, my 14 year old is looking to get started re lifting weights, I have a bit of knowledge myself so going to start him with some barbells and a bench. The only thing I am not sure about is that would he be too young to get into the whole tracking calories, bulking, maximising protein etc? Many thanks.
He is still growing so would start off on body weight exercises then move on to compound lifts.. Deadlifts, Squats, Bench, Overhead press etc.. I'd be wary of the whole tracking calories, bulking, protein etc especially so young as from personal experience it's something you can get consumed by and cause eating disorders/body dysmorphia so wouldn't get involved in that until he's older
Quote from: Mourne Red on December 08, 2022, 11:52:12 AM
Quote from: LC on December 08, 2022, 11:28:53 AM
Hi All,
Looking a bit of advice, my 14 year old is looking to get started re lifting weights, I have a bit of knowledge myself so going to start him with some barbells and a bench. The only thing I am not sure about is that would he be too young to get into the whole tracking calories, bulking, maximising protein etc? Many thanks.
He is still growing so would start off on body weight exercises then move on to compound lifts.. Deadlifts, Squats, Bench, Overhead press etc.. I'd be wary of the whole tracking calories, bulking, protein etc especially so young as from personal experience it's something you can get consumed by and cause eating disorders/body dysmorphia so wouldn't get involved in that until he's older
Many thanks for this and all other contributions, you have pretty much confirmed what I thought in terms of calorie counting, protein etc. Heard a great interview on the Prymal Podcast with a guy Cormac Ryan who had played up to U21 level with Dublin and he gave a great insight into how things can get out of hand in terms of diet.
Quote from: LC on December 08, 2022, 11:28:53 AM
Hi All,
Looking a bit of advice, my 14 year old is looking to get started re lifting weights, I have a bit of knowledge myself so going to start him with some barbells and a bench. The only thing I am not sure about is that would he be too young to get into the whole tracking calories, bulking, maximising protein etc? Many thanks.
Probably a bit young to be tracking calories imo, at that age as long as you're good and active the nutrition side of things is probably overkill, just would be trying to eat majority whole foods rather than processed, as much protein i.e chicken meat eggs etc as possible and loads of fruit and veg, obviously.
If he's into tiktok/instagram then get to to follow gaz gaelic guide, mcgurn fitness and shane rice on there, plenty of good content
Davey Nutrition on instagram is worth a look as well. Had a very good post up a few months ago regarding nutrition for young teenagers. He used to head of nutrition at Leinster Rugby and Dublin footballers.
I think some education on nutrition is important. In my teens, the "food pyramid" promoted overconsumption of carbs and I didn't eat enough protein to build muscle. My parents didn't know any better either.
Quote from: CK_Redhand on December 08, 2022, 02:10:36 PM
I think some education on nutrition is important. In my teens, the "food pyramid" promoted overconsumption of carbs and I didn't eat enough protein to build muscle. My parents didn't know any better either.
So true, education is key in terms of a balanced diet, the amount of young people that think by simply eating protein bars you will build muscle is unreal. I was in a Spar a few weeks ago and could not believe not only the range of protein bars for sale but a vast range of supplements in terms of creatine, whey powder etc.
Quote from: LC on December 08, 2022, 03:42:08 PM
Quote from: CK_Redhand on December 08, 2022, 02:10:36 PM
I think some education on nutrition is important. In my teens, the "food pyramid" promoted overconsumption of carbs and I didn't eat enough protein to build muscle. My parents didn't know any better either.
So true, education is key in terms of a balanced diet, the amount of young people that think by simply eating protein bars you will build muscle is unreal. I was in a Spar a few weeks ago and could not believe not only the range of protein bars for sale but a vast range of supplements in terms of creatine, whey powder etc.
Most of those protein bars are a scam. A lot of the time the protein yoghurts are far better value, higher protein and lower calories. Lidl/aldi great for them
14? Bulking, protein? Ridiculous. Let him grow to his natural build, see too many 16/18 running round on creatine, protein and worse attitudes, better of on easy weights, he strengthen with age, and look more at fitness at his age,
Quote from: Wildweasel74 on December 08, 2022, 04:58:28 PM
14? Bulking, protein? Ridiculous. Let him grow to his natural build, see too many 16/18 running round on creatine, protein and worse attitudes, better of on easy weights, he strengthen with age, and look more at fitness at his age,
Having a grasp on protein isn't something to be scared off. It will help the kid maintain a healthy body. Supplements another matter but in general we lack knowledge in what a healthy diet includes and it shows. I wish someone had taken me aside at 15 to give me a bit of advice.
I take the protein powder myself, but am in my 40's, fully grown, there no need for a young teenager to be on it.
Doesn't need to be powder, (tho there's nothing wrong with it). They should just have a rough idea of the level of protein required especially if they're doing a lot of training. The powder is a simple way of getting it, especially for a 15 yo who's unlikely to be planning out his own meals.
I'd make him pay for it himself tho!!
Yeah absolutely nothing at all wrong with using protein powder the way people talk about it you'd think they were running a programme of steroids. A good balanced diet is the way to go first and with a good level of meat, eggs, yoghurts, milk in the diet then the protein aspect should be well covered. If not protein powder is handy to have. Plenty of information available online regarding training and nutrition.
I have also noticed over the last few years a lot of clubs introducing strength training in the gym to 14/15/16 year olds which is brilliant to see. Better get that education in early that young lads going into the gym and doing a few sets of bench presses and bicep curls etc.
im currently on 1950 cals a day with 190g of protein - 3 sessions a week in the home gym. ive dropped 16lb in 8 weeks and moved alot of flab into muscle. photos before and after are vital.
I use my fitness pal to track calories - right down to g's of protein per food. its very interesting once you get into it. I signed up to an online trainer from the derry area who uses an app - sets out weights sessions, tracking body stats, progress photos all in one. each session i do is tracked and then i compete against the weights i lifted in the next session.
i havent seen myself holding back in the last 8 weeks - as far as the trainer told me, he didnt give 2 fiddly f**ks if i ate my target cals in mars bars. its all a calorie deficiency diet. highly recommend if anyone wants put in contact.
my diet now consists of a good balance and mix,
eggs, turkey, chicken, pastas, anything i want i can eat. protein bars/shakes - yeah i have these but most of the daily protein can be got from the food source
in regard to lifting weights and pumping protein at 14 - imo its far too young. its still a developing child at 14.
Quote from: general on December 09, 2022, 09:48:06 AM
im currently on 1950 cals a day with 190g of protein - 3 sessions a week in the home gym. ive dropped 16lb in 8 weeks and moved alot of flab into muscle. photos before and after are vital.
I use my fitness pal to track calories - right down to g's of protein per food. its very interesting once you get into it. I signed up to an online trainer marc heaney from the derry area who uses an app - sets out weights sessions, tracking body stats, progress photos all in one. each session i do is tracked and then i compete against the weights i lifted in the next session.
i havent seen myself holding back in the last 8 weeks - as far as the trainer told me, he didnt give 2 fiddly f**ks if i ate my target cals in mars bars. its all a calorie deficiency diet. highly recommend marc if anyone wants put in contact.
my diet now consists of a good balance and mix,
eggs, turkey, chicken, pastas, anything i want i can eat. protein bars/shakes - yeah i have these but most of the daily protein can be got from the food source
in regard to lifting weights and pumping protein at 14 - imo its far too young. its still a developing child at 14.
you have lost flab and gained muscle, flab doesn't turn in to muscle.
As for your trainer not caring if you got all your calories by way of mars bars, he really should care.
Quote from: tonto1888 on December 09, 2022, 10:19:42 AM
Quote from: general on December 09, 2022, 09:48:06 AM
im currently on 1950 cals a day with 190g of protein - 3 sessions a week in the home gym. ive dropped 16lb in 8 weeks and moved alot of flab into muscle. photos before and after are vital.
I use my fitness pal to track calories - right down to g's of protein per food. its very interesting once you get into it. I signed up to an online trainer marc heaney from the derry area who uses an app - sets out weights sessions, tracking body stats, progress photos all in one. each session i do is tracked and then i compete against the weights i lifted in the next session.
i havent seen myself holding back in the last 8 weeks - as far as the trainer told me, he didnt give 2 fiddly f**ks if i ate my target cals in mars bars. its all a calorie deficiency diet. highly recommend marc if anyone wants put in contact.
my diet now consists of a good balance and mix,
eggs, turkey, chicken, pastas, anything i want i can eat. protein bars/shakes - yeah i have these but most of the daily protein can be got from the food source
in regard to lifting weights and pumping protein at 14 - imo its far too young. its still a developing child at 14.
you have lost flab and gained muscle, flab doesn't turn in to muscle.
As for your trainer not caring if you got all your calories by way of mars bars, he really should care.
The 80/20 rule is probably a good guide- get 80% of your calories from whole, nutritious foods and 20% from your sweets/biscuits/crisps etc. You'll lose weight in a calorie deficit no matter what you eat, but realistically you aren't gonna be healthy if all those calories come from mars bars.
Again all about the balance because if you cut out the mars bars etc completely you're never gonna stick to the diet and end up binging
Kids are just getting bigger year on year, kids used to be scrawny the difference from my day and now is massive, doing light weights early or core body exercise should be done under 15/16 up, let them develop the skills of the game before becoming gym monkeys
Quote from: Armagh18 on December 09, 2022, 10:29:14 AM
Quote from: tonto1888 on December 09, 2022, 10:19:42 AM
Quote from: general on December 09, 2022, 09:48:06 AM
im currently on 1950 cals a day with 190g of protein - 3 sessions a week in the home gym. ive dropped 16lb in 8 weeks and moved alot of flab into muscle. photos before and after are vital.
I use my fitness pal to track calories - right down to g's of protein per food. its very interesting once you get into it. I signed up to an online trainer marc heaney from the derry area who uses an app - sets out weights sessions, tracking body stats, progress photos all in one. each session i do is tracked and then i compete against the weights i lifted in the next session.
i havent seen myself holding back in the last 8 weeks - as far as the trainer told me, he didnt give 2 fiddly f**ks if i ate my target cals in mars bars. its all a calorie deficiency diet. highly recommend marc if anyone wants put in contact.
my diet now consists of a good balance and mix,
eggs, turkey, chicken, pastas, anything i want i can eat. protein bars/shakes - yeah i have these but most of the daily protein can be got from the food source
in regard to lifting weights and pumping protein at 14 - imo its far too young. its still a developing child at 14.
you have lost flab and gained muscle, flab doesn't turn in to muscle.
As for your trainer not caring if you got all your calories by way of mars bars, he really should care.
The 80/20 rule is probably a good guide- get 80% of your calories from whole, nutritious foods and 20% from your sweets/biscuits/crisps etc. You'll lose weight in a calorie deficit no matter what you eat, but realistically you aren't gonna be healthy if all those calories come from mars bars.
Again all about the balance because if you cut out the mars bars etc completely you're never gonna stick to the diet and end up binging
just for the record im not eating mars bars all day ;D
U will be over Christmas lol
Quote from: general on December 09, 2022, 04:10:29 PM
Quote from: Armagh18 on December 09, 2022, 10:29:14 AM
Quote from: tonto1888 on December 09, 2022, 10:19:42 AM
Quote from: general on December 09, 2022, 09:48:06 AM
im currently on 1950 cals a day with 190g of protein - 3 sessions a week in the home gym. ive dropped 16lb in 8 weeks and moved alot of flab into muscle. photos before and after are vital.
I use my fitness pal to track calories - right down to g's of protein per food. its very interesting once you get into it. I signed up to an online trainer marc heaney from the derry area who uses an app - sets out weights sessions, tracking body stats, progress photos all in one. each session i do is tracked and then i compete against the weights i lifted in the next session.
i havent seen myself holding back in the last 8 weeks - as far as the trainer told me, he didnt give 2 fiddly f**ks if i ate my target cals in mars bars. its all a calorie deficiency diet. highly recommend marc if anyone wants put in contact.
my diet now consists of a good balance and mix,
eggs, turkey, chicken, pastas, anything i want i can eat. protein bars/shakes - yeah i have these but most of the daily protein can be got from the food source
in regard to lifting weights and pumping protein at 14 - imo its far too young. its still a developing child at 14.
you have lost flab and gained muscle, flab doesn't turn in to muscle.
As for your trainer not caring if you got all your calories by way of mars bars, he really should care.
The 80/20 rule is probably a good guide- get 80% of your calories from whole, nutritious foods and 20% from your sweets/biscuits/crisps etc. You'll lose weight in a calorie deficit no matter what you eat, but realistically you aren't gonna be healthy if all those calories come from mars bars.
Again all about the balance because if you cut out the mars bars etc completely you're never gonna stick to the diet and end up binging
just for the record im not eating mars bars all day ;D
nothing wrng with the odd one. Mat Fraser said one his biggest secrets at the crossfit games was having a snickers and a can of coke after each workout
Quote from: tonto1888 on December 10, 2022, 11:20:18 AM
Quote from: general on December 09, 2022, 04:10:29 PM
Quote from: Armagh18 on December 09, 2022, 10:29:14 AM
Quote from: tonto1888 on December 09, 2022, 10:19:42 AM
Quote from: general on December 09, 2022, 09:48:06 AM
im currently on 1950 cals a day with 190g of protein - 3 sessions a week in the home gym. ive dropped 16lb in 8 weeks and moved alot of flab into muscle. photos before and after are vital.
I use my fitness pal to track calories - right down to g's of protein per food. its very interesting once you get into it. I signed up to an online trainer marc heaney from the derry area who uses an app - sets out weights sessions, tracking body stats, progress photos all in one. each session i do is tracked and then i compete against the weights i lifted in the next session.
i havent seen myself holding back in the last 8 weeks - as far as the trainer told me, he didnt give 2 fiddly f**ks if i ate my target cals in mars bars. its all a calorie deficiency diet. highly recommend marc if anyone wants put in contact.
my diet now consists of a good balance and mix,
eggs, turkey, chicken, pastas, anything i want i can eat. protein bars/shakes - yeah i have these but most of the daily protein can be got from the food source
in regard to lifting weights and pumping protein at 14 - imo its far too young. its still a developing child at 14.
you have lost flab and gained muscle, flab doesn't turn in to muscle.
As for your trainer not caring if you got all your calories by way of mars bars, he really should care.
The 80/20 rule is probably a good guide- get 80% of your calories from whole, nutritious foods and 20% from your sweets/biscuits/crisps etc. You'll lose weight in a calorie deficit no matter what you eat, but realistically you aren't gonna be healthy if all those calories come from mars bars.
Again all about the balance because if you cut out the mars bars etc completely you're never gonna stick to the diet and end up binging
just for the record im not eating mars bars all day ;D
nothing wrng with the odd one. Mat Fraser said one his biggest secrets at the crossfit games was having a snickers and a can of coke after each workout
Caffeine and sugar hit
Cyclists do the same on long cycles. Stop for a coke and packet of Haribo
If you want to look like an athlete you have to drink, eat and train like one. But if you can manage to get into good eating habits your along way there.
I was lucky enough to have lived with some of our best Gaelic players and I'd constantly take in how they lived on a daily basis.
Probably Conor Meyler was the most impressive. He was adamant about getting 8 hours sleep per day his diet was super clean and I mean zero junk food he would constantly be striving to improve himself also he added so much variety into his training. That being said he would really emphasize the importance of recovery.
You really do get out what your willing to put in.
Recovery is as important as the training itself.
Re. Young fellas weight training - a generation ago and before would have seen many a young lad labouring sites and grafting on farms at 14-16 and nobody was saying it was too much. The young farmers that come through the school and club rugby are usually built for action before they ever handled a ball.
Quote from: Tony Baloney on December 10, 2022, 10:48:11 PM
Re. Young fellas weight training - a generation ago and before would have seen many a young lad labouring sites and grafting on farms at 14-16 and nobody was saying it was too much. The young farmers that come through the school and club rugby are usually built for action before they ever handled a ball.
And a work ethic on top of that
As someone in my mid 40s I wish what I knew now about nutrition and fitness (which is still not a while lot) back when I was playing a bit of ball years ago in my early - mid 20s. Setting aside the fact there was no little or know weight training but but best practice in relation to diet was non existent. Like a lot of guys at that time living around Belfast while you were training 2 - 3 nights a week with your club during the week and a game at the weekend you were still eating and drinking shite. Penny finally dropped for my self at the start of 2021, shifted the weight and then when I got that down went to the gym. Still a fair bit go but the key thing is now I have changed the historic bad habits re exercise / diet / lifestyle for good habits e.g. my Monday - Friday routine is gym Mon, Tu and Fr and then a 10k run on a Wednesday and a Friday and then take it easy at the weekend. Currently eating 3000 cals per day / 180 - 200g protein and while I am putting on weight I can still fit in to 32'' jeans.
Quote from: Tony Baloney on December 10, 2022, 10:48:11 PM
Re. Young fellas weight training - a generation ago and before would have seen many a young lad labouring sites and grafting on farms at 14-16 and nobody was saying it was too much. The young farmers that come through the school and club rugby are usually built for action before they ever handled a ball.
Lads in gym now spend more time on phones than actually training
Must haves:
Cordless headphones - airpod style
Latest runners
Spotless designer hoodie/tracksuit bottoms
I must look like a tr**p when I'm in their training
A blocklayer made the point to me recently that he'd have 18/19 year olds labouring for him. And instead of them using the natural work of the day to get strong- wheelbarrow, moving blocks, shovel work... young lads would be swanning about saving themselves for the gym after work!
Quote from: manfromdelmonte on December 11, 2022, 08:14:25 PM
Quote from: Tony Baloney on December 10, 2022, 10:48:11 PM
Re. Young fellas weight training - a generation ago and before would have seen many a young lad labouring sites and grafting on farms at 14-16 and nobody was saying it was too much. The young farmers that come through the school and club rugby are usually built for action before they ever handled a ball.
Lads in gym now spend more time on phones than actually training
Must haves:
Cordless headphones - airpod style
Latest runners
Spotless designer hoodie/tracksuit bottoms
I must look like a tr**p when I'm in their training
A blocklayer made the point to me recently that he'd have 18/19 year olds labouring for him. And instead of them using the natural work of the day to get strong- wheelbarrow, moving blocks, shovel work... young lads would be swanning about saving themselves for the gym after work!
See that natural strength from working on sites or farms- 9 times out of 10 if a lad like that runs into a gym boy he'll burst him. A lot to be said for the manual work
+1 on that but the city boys are better doing something
Quote from: Armagh18 on December 11, 2022, 08:46:54 PM
Quote from: manfromdelmonte on December 11, 2022, 08:14:25 PM
Quote from: Tony Baloney on December 10, 2022, 10:48:11 PM
Re. Young fellas weight training - a generation ago and before would have seen many a young lad labouring sites and grafting on farms at 14-16 and nobody was saying it was too much. The young farmers that come through the school and club rugby are usually built for action before they ever handled a ball.
Lads in gym now spend more time on phones than actually training
Must haves:
Cordless headphones - airpod style
Latest runners
Spotless designer hoodie/tracksuit bottoms
I must look like a tr**p when I'm in their training
A blocklayer made the point to me recently that he'd have 18/19 year olds labouring for him. And instead of them using the natural work of the day to get strong- wheelbarrow, moving blocks, shovel work... young lads would be swanning about saving themselves for the gym after work!
See that natural strength from working on sites or farms- 9 times out of 10 if a lad like that runs into a gym boy he'll burst him. A lot to be said for the manual work
My money is on the gym bunnies, not some big glipe with a bad back
Quote from: general_lee on December 12, 2022, 04:48:22 PM
Quote from: Armagh18 on December 11, 2022, 08:46:54 PM
Quote from: manfromdelmonte on December 11, 2022, 08:14:25 PM
Quote from: Tony Baloney on December 10, 2022, 10:48:11 PM
Re. Young fellas weight training - a generation ago and before would have seen many a young lad labouring sites and grafting on farms at 14-16 and nobody was saying it was too much. The young farmers that come through the school and club rugby are usually built for action before they ever handled a ball.
Lads in gym now spend more time on phones than actually training
Must haves:
Cordless headphones - airpod style
Latest runners
Spotless designer hoodie/tracksuit bottoms
I must look like a tr**p when I'm in their training
A blocklayer made the point to me recently that he'd have 18/19 year olds labouring for him. And instead of them using the natural work of the day to get strong- wheelbarrow, moving blocks, shovel work... young lads would be swanning about saving themselves for the gym after work!
See that natural strength from working on sites or farms- 9 times out of 10 if a lad like that runs into a gym boy he'll burst him. A lot to be said for the manual work
My money is on the gym bunnies, not some big glipe with a bad back
Just going on what I've seen lol seen plenty of the farmer types go into gyms for the first time and be top of the strength tests putting the gym goers to shame
Strongest lad we ever had was a 6ft 3jn farmer, strong as a bull but too nice.
Quote from: Armagh18 on December 12, 2022, 09:49:02 PM
Quote from: general_lee on December 12, 2022, 04:48:22 PM
Quote from: Armagh18 on December 11, 2022, 08:46:54 PM
Quote from: manfromdelmonte on December 11, 2022, 08:14:25 PM
Quote from: Tony Baloney on December 10, 2022, 10:48:11 PM
Re. Young fellas weight training - a generation ago and before would have seen many a young lad labouring sites and grafting on farms at 14-16 and nobody was saying it was too much. The young farmers that come through the school and club rugby are usually built for action before they ever handled a ball.
Lads in gym now spend more time on phones than actually training
Must haves:
Cordless headphones - airpod style
Latest runners
Spotless designer hoodie/tracksuit bottoms
I must look like a tr**p when I'm in their training
A blocklayer made the point to me recently that he'd have 18/19 year olds labouring for him. And instead of them using the natural work of the day to get strong- wheelbarrow, moving blocks, shovel work... young lads would be swanning about saving themselves for the gym after work!
See that natural strength from working on sites or farms- 9 times out of 10 if a lad like that runs into a gym boy he'll burst him. A lot to be said for the manual work
My money is on the gym bunnies, not some big glipe with a bad back
Just going on what I've seen lol seen plenty of the farmer types go into gyms for the first time and be top of the strength tests putting the gym goers to shame
I laboured on building sites during my student years, strongest I ever was. Going up and down ladders with a hod (some of you younger ones might need to google that) with two concrete blocks or 12 brick in it certainly tightens a pair of glutes on you.
Didn't give me a six pack though ;D
Quote from: johnnycool on December 13, 2022, 08:21:30 AM
Quote from: Armagh18 on December 12, 2022, 09:49:02 PM
Quote from: general_lee on December 12, 2022, 04:48:22 PM
Quote from: Armagh18 on December 11, 2022, 08:46:54 PM
Quote from: manfromdelmonte on December 11, 2022, 08:14:25 PM
Quote from: Tony Baloney on December 10, 2022, 10:48:11 PM
Re. Young fellas weight training - a generation ago and before would have seen many a young lad labouring sites and grafting on farms at 14-16 and nobody was saying it was too much. The young farmers that come through the school and club rugby are usually built for action before they ever handled a ball.
Lads in gym now spend more time on phones than actually training
Must haves:
Cordless headphones - airpod style
Latest runners
Spotless designer hoodie/tracksuit bottoms
I must look like a tr**p when I'm in their training
A blocklayer made the point to me recently that he'd have 18/19 year olds labouring for him. And instead of them using the natural work of the day to get strong- wheelbarrow, moving blocks, shovel work... young lads would be swanning about saving themselves for the gym after work!
See that natural strength from working on sites or farms- 9 times out of 10 if a lad like that runs into a gym boy he'll burst him. A lot to be said for the manual work
My money is on the gym bunnies, not some big glipe with a bad back
Just going on what I've seen lol seen plenty of the farmer types go into gyms for the first time and be top of the strength tests putting the gym goers to shame
I laboured on building sites during my student years, strongest I ever was. Going up and down ladders with a hod (some of you younger ones might need to google that) with two concrete blocks or 12 brick in it certainly tightens a pair of glutes on you.
Didn't give me a six pack though ;D
Laboured for a year with my dad back in the day, like you in the best shape of my life, was conked out in the car on the way home, though I did have a six pack lol