Hey Gus,
Glad to here you're getting into Rugby! Let's start with your size first. You weigh about 13 stone at the moment, which, for your height, probably won't work too well as a prop unless you play at hooker. I reckon you'd be best suited in the backs then, look at Brian O'Driscoll, he's your height but weighs another 2 stone [210lbs], most of that is lean muscle. I suggest that when you get to college you begin a decent weights program at your gym and also work on your cardio. If you're training with a team they should have a strength and conditioning coach in place, or at least have a set program working. If you sort out your nutrition and get lots of protein you should notice a difference pretty soon. If you want to put on more weight you can use a supplement that contains both protein and creatine. I don't need to bulk up so I just take protein bars/shakes and I use maximuscle. Protein is important and in order to get enough of it before a work out you usually need to take a supplement, otherwise it means eating quite a large meal before working out [4 egg's, breast of grilled chicken, etc], which some people simply can't do or afford. So they're my tips. Remember, when you're lifting weights, start off light. There's a very macho attitude in gyms in the free weight's section about how much you can bench, etc. Don't mind them. You'll only injure yourself if you try to lift too much too soon. Anymore questions, just ask!
Remember though, I'm no pro, I'm just telling you my advice from my own experience etc. Consult a professional too!
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Going to college. looking to play
