What up ace,
I would recommend working on the Big-3 (Squats, Deadlifts (or Barbell Rows if Deadlifts are too uncomfortable), and Bench Presses) while mixing body-weight exercises such as pull-ups and dips in between. Do not worry about isolation exercises just yet as you need to gain experience with root exercises.
Check out the following (example) plan:
On Mondays, Wednesdays, and Fridays (or Saturdays for that extra bit of rest) perform the following:
Exercises Sets/ Reps Performance (You record)
Squats (Smith
machine first) 2 to 3/ 8 to 12
Deadlifts/ 2 to 3/ 8 to 12
or Barbell Rows
Pull-ups 1 to 2/ Use body-weight;
as many as you can
Barbell Bench Press 2 to 3/ 8 to 12
Dips 1 to 2/ Use body-weight;
as many as you can
That is it- just three days per week focusing on core weight-lifting exercises. Do not go overboard thinking that more training days, sets, and/or reps are better. Try to increase the weight that you lift for each exercise slightly, like 5 to 10 pounds “slightly” each session. In other words, be sure to keep a log of your progress and record the weights used. Employ roughly 2 to 3 minutes of rest and stretching (the body parts worked) each set. Just keep the lifting simple, safe, and systematic. And speaking of safe, get someone to show you the proper lifting techniques and breathing cadences for each of the above exercises.
With regard to diet, let the workout drive your eating habits. I would not recommend that you force a ton of food on to yourself. However, when your appetite begins to increase, ensure that you double up on complex carbohydrates such as pasta, rice, and potatoes, while having a moderately balanced portion of protein as well. For example:
Breakfast:
One cup of oatmeal with almonds and honey
4 Egg white omelet with cheese
Orange juice
Multivitamin
Lunch:
Subway (Turkey or Roast Beef) Sandwich (half of 12”) or something similar in composition; lots of cheese and veggies
Bag of Sun Chips
Apples
Milk
Pre-Workout Snack (Hour Before):
Peanut Butter and Jelly Sandwich
Apple or Orange
Water
Dinner:
Chicken, steak, or fish
2 servings of pasta, rice, or potatoes
Mixed vegetables
Dinner roll or bread
Milk
Late Night Snack:
Low-fat ice cream or bowl of cereal
Hope this gives you some idea and a foundation. As far as this goes— “yes I know i shouldnt be too worried about working out right now instead I should still grow”— do not worry about stunting your growth as some folks may claim. Your bones, and everyone your age, still have some growing to do but they will not be negatively impacted by safe and effective weight training. Again, be sure to have someone knowledgeable and qualified who can show you how to perform the above or any exercises for that matter in a safe manner.
Take care.
