Im 16 and for my age and height I lift alot more than anyone else. I only workout for 30 minutes a day 5 days a week but I get hella gains. I eat my vegis and meat and protien and all that good stuff. I have recently started intermittent fasting which increases Human growth Hormone by up to 2000% depending on how long you do it. It also makes your body burn fat and preserve muscle. You should look into it.