logmog
Iron
- Joined
- May 13, 2025
- Posts
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1-Year Plan to Maximize HGH (~6–9 IU/day)
1. Sleep: 8–9 hours nightly, start by 10–11 PM, dark/cool room (60–67°F), no screens 1–2 hours before bed.
2. Exercise: HIIT (sprints) or resistance training (squats, deadlifts, shoulder presses) 4–5x/week, 20–40 min, 80–90% effort.
3. Fasting: 16:8 protocol (eat 12 PM–8 PM), 2–4 days/week.
4. Nutrition: 130–170 g protein/day (~1.8–2.4 g/kg), low sugar, calcium (1,000–1,200 mg), vitamin D (800–2,000 IU), magnesium (300–400 mg).
5. Stress: 10–15 min daily meditation or deep breathing.
6. Jaw Exercises: Chew hard gum (e.g., mastic) 20–30 min/day; continue adjustable headwear (e.g., cotton caps/headbands).
7. Supplements (Optional): GABA (1–3 g) or arginine (5–10 g) before bed; consult doctor.
8. Medical: Consult endocrinologist for IGF-1/HGH testing, growth plate X-ray to confirm status and potential.
Expected Results in 1 Year (May 2025–May 2026)
• Height: 0.5–2 cm (0.2–0.8 inches) gain; up to 3–5 cm if exceptional (rare at 22).
• Skull/Jaw: 1–5 mm increase in jaw projection (mandible/maxilla) or skull width, enhancing facial definition.
• Ribcage: 1–3 cm chest circumference increase (cartilage expansion, muscle growth).
• Clavicles: 1–5 mm lengthening per side, slightly broader shoulders.
• Overall: Subtle improvements in frame (shoulders, chest) and facial structure (jawline), noticeable with consistent effort.
Projected Results by Age 24 (November 2027, ~2.5 Years)
If growth plates remain open until 24 and you maintain HGH optimization:
• Height: 1–4 cm total gain (0.4–1.6 inches); 5–8 cm possible in rare cases for late bloomers with high HGH/IGF-1.
• Skull/Jaw: 2–8 mm total jaw projection or skull width increase, potentially significant for facial aesthetics.
• Ribcage: 2–6 cm total chest circumference increase, from cartilage and muscle.
• Clavicles: 2–10 mm total lengthening, moderately broader shoulders.
• Overall: More pronounced frame widening and facial bone definition, enhancing masculine features (jawline, shoulder width).
Key Notes
• Growth Limits: At 6’1”, you’re near your genetic height ceiling; significant gains (>5 cm) are unlikely, even with open plates. Bone remodeling (jaw, clavicles) is more feasible than height.
• Late Bloomer Advantage: Open growth plates at 21–24 increase growth potential compared to peers, but gains taper off as plates close (varies by individual).
• Monitoring: Track height, skull circumference, chest, and shoulder width monthly. Get annual X-rays to confirm growth plate status.
• Medical Input: Endocrinologist can assess IGF-1 levels and prescribe HGH if deficient (unlikely but possible). Avoid non-prescribed HGH due to risks (insulin resistance, acromegaly).
1. Sleep: 8–9 hours nightly, start by 10–11 PM, dark/cool room (60–67°F), no screens 1–2 hours before bed.
2. Exercise: HIIT (sprints) or resistance training (squats, deadlifts, shoulder presses) 4–5x/week, 20–40 min, 80–90% effort.
3. Fasting: 16:8 protocol (eat 12 PM–8 PM), 2–4 days/week.
4. Nutrition: 130–170 g protein/day (~1.8–2.4 g/kg), low sugar, calcium (1,000–1,200 mg), vitamin D (800–2,000 IU), magnesium (300–400 mg).
5. Stress: 10–15 min daily meditation or deep breathing.
6. Jaw Exercises: Chew hard gum (e.g., mastic) 20–30 min/day; continue adjustable headwear (e.g., cotton caps/headbands).
7. Supplements (Optional): GABA (1–3 g) or arginine (5–10 g) before bed; consult doctor.
8. Medical: Consult endocrinologist for IGF-1/HGH testing, growth plate X-ray to confirm status and potential.
Expected Results in 1 Year (May 2025–May 2026)
• Height: 0.5–2 cm (0.2–0.8 inches) gain; up to 3–5 cm if exceptional (rare at 22).
• Skull/Jaw: 1–5 mm increase in jaw projection (mandible/maxilla) or skull width, enhancing facial definition.
• Ribcage: 1–3 cm chest circumference increase (cartilage expansion, muscle growth).
• Clavicles: 1–5 mm lengthening per side, slightly broader shoulders.
• Overall: Subtle improvements in frame (shoulders, chest) and facial structure (jawline), noticeable with consistent effort.
Projected Results by Age 24 (November 2027, ~2.5 Years)
If growth plates remain open until 24 and you maintain HGH optimization:
• Height: 1–4 cm total gain (0.4–1.6 inches); 5–8 cm possible in rare cases for late bloomers with high HGH/IGF-1.
• Skull/Jaw: 2–8 mm total jaw projection or skull width increase, potentially significant for facial aesthetics.
• Ribcage: 2–6 cm total chest circumference increase, from cartilage and muscle.
• Clavicles: 2–10 mm total lengthening, moderately broader shoulders.
• Overall: More pronounced frame widening and facial bone definition, enhancing masculine features (jawline, shoulder width).
Key Notes
• Growth Limits: At 6’1”, you’re near your genetic height ceiling; significant gains (>5 cm) are unlikely, even with open plates. Bone remodeling (jaw, clavicles) is more feasible than height.
• Late Bloomer Advantage: Open growth plates at 21–24 increase growth potential compared to peers, but gains taper off as plates close (varies by individual).
• Monitoring: Track height, skull circumference, chest, and shoulder width monthly. Get annual X-rays to confirm growth plate status.
• Medical Input: Endocrinologist can assess IGF-1 levels and prescribe HGH if deficient (unlikely but possible). Avoid non-prescribed HGH due to risks (insulin resistance, acromegaly).
