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Track your volume and strength over time. Consistent progression is the key to growth.
Exercise Progression
At 71.5kg you want a clean caloric surplus — enough to build muscle without unnecessary fat gain. Eat consistently every day, not just on training days.
Calories
2,700–2,900
kcal
Slight surplus — fuel growth without excess fat
Protein
130–145
g/day
~1.8–2g per kg. Non-negotiable.
Carbs
340–380
g/day
Your primary fuel — rice, oats, potatoes
Fats
65–80
g/day
Hormones & joints — eggs, nuts, olive oil
🍽 Daily Meal Layout
Breakfast
4 eggs + 100g oats + milk + banana
~48g
Lunch
200g chicken + 200g rice + veg
~50g
Pre-Workout
Greek yogurt + fruit + nuts
~22g
Post-Workout
Protein shake + rice cakes
~32g
Dinner
200g beef or fish + potatoes + salad
~45g
Total: ~197g protein · Adjust portions to hit your calorie target
These are the fundamentals that separate athletes who make consistent progress from those who spin their wheels for years.
⚠️ Growth Plate Warning
At 15, your growth plates (epiphyseal plates) are still open. Avoid extreme spinal compression like heavy good mornings or behind-the-neck pressing. Squats and deadlifts are completely safe when performed with correct form. Your tendons and ligaments adapt slower than your muscles — don't let strength outpace technique.