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I am also 15, and all i can say is, eat healthy, do some cardio 30-40 minutes 4-5 times a week of fast paced jogging, and do weight training about 3-4 times a week with compound exercises like squats, bench press, pullups etc.... Finally get at least 8 1/2 hours of sleep EVERY NIGHT

Diet in summary

-Avoid all processed sugars
-Eat 3-4 servings of fruit a day
-Eat as many vegetables as you can (4-5+ servings)
-Drink water as your main beverage
-Eat enough protein, about 1g per lb of bodyweight
-Eat comples carbohydrates
-Don't avoid healthy fats (monounsaturated and polyunsaturated) from sources like almonds, nuts, fatty fish, natural peanut butter, seeds, flax etc...
-Eat 5-6 small meals a day
-Include a protein source at every meal such as egg whites, chicken breast, fish(salmon especially),legumes(beans) etc.. (lean red meats are ok every once in a while)
-Don't eat carbohydrates for 3 hours before bed
-Take a multivitamin, and possibly a b- vitamin complex

Weights
-Stick to compound movements (deadlift, cleans, bench press, military press, pullups, rows etc...)
-Workout 3-5 times max a week
-Dont workout the same muscle everyday
-Work abs every other day or 3 times per week
-Keep your workouts about 1 hr - 1 hr 15 minutes
-Focus on good form not weight, and go SLOW.

Cardio
-Jog about 30-40 minutes 4-5 times a week.
-Do it preferably in the morning before breakfast to burn extra bodyfat due to low glycogen levels
-Take walks throughout your day, enjoy the fresh air.

-Lastly, your 15 have fun, go to the movies, chill with friends, relax, your still young, you have ALOT of time to develop

Star Wars according to a 3 year old.



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