how to get lean without stunting growth?

[Smorgishborg]

i’m 15, around 16-17 bf and i’m trying to get a little leaner before summer. i’m 5’9 rn and i really need as much extra height as i can get so im cautious about cutting. im looking for any advice that could help me or some comments on my current ideas.

idea 1: hard cut for 2-3 weeks( shouldn’t stunt growth)

idea 2: DNP while eating a norma amount of nutrients?

thanks in advance

 

[esoterickittyeater]

hard cut will mess with your hormones acutely, i cant imagine its good for growth at all. its also unnecessary and has a much higher rate of failure, theres a 50% chance you just give yourself a binge eating disorder and end up fatter than you are now.

be patient and cut the right way. cut sugar, increase protein, and increase cardio. lift in order to keep muscle and keep hormonal function. thats all there is to it. you can count calories if you want. you have 3 months to be lean for the summer, run a 500cal deficit and youll cut 15lbs of fat easily

 

[Smorgishborg]

hard cut will mess with your hormones acutely, i cant imagine its good for growth at all. its also unnecessary and has a much higher rate of failure, theres a 50% chance you just give yourself a binge eating disorder and end up fatter than you are now.

be patient and cut the right way. cut sugar, increase protein, and increase cardio. lift in order to keep muscle and keep hormonal function. thats all there is to it. you can count calories if you want. you have 3 months to be lean for the summer, run a 500cal deficit and youll cut 15lbs of fat easily

500cal deficit sounds like it’s going to not be great for my growth, please correct me if i’m wrong tho

 

[Zagro]

i’m 5’9 rn and i really need as much extra height as i can get so im cautious about cutting.

idea 2: DNP

 

[esoterickittyeater]

500cal deficit sounds like it’s going to not be great for my growth, please correct me if i’m wrong tho

how caloric deficits interact with anabolic and growth pathways is a very nuanced subject. essentially your body needs to be convinced that losing bodyfat is the right thing to do. bodyfat is a advantage in a famine, but its a disadvantage for a athlete. here are a few things to make fatloss optimal from a hormone perspective, ill elaborate on the "cut sugar, increase protein, and increase cardio" from my last reply

- keep protein high. protein provides anabolic signaling, its hard for the body to use protein for energy or fat storage, and protein is the most satiating macronutrient. there are studies that suggest that caloric surpluses achieved through increased protein alone, result in increased lean mass gain and decreased fat mass, which shows that the body is happy to lose fat when protein is adequately met/

- cut sugar, and all goyslop for that matter. insulin levels, the efficiency of nutrient portioning, and satiety levels, are very important for cutting, and very important for your hormones. what you eat is extremely important. eating a clean diet, without foods bioengineered to spike insulin which has many cascading effects on your hormones, will make cutting much easier. to me its insane that people hop on reta or anything else before dialing in their diet. the effect that small changes to your diet makes on your cut is similar to small doses of these drugs.

- increase your cardio, and increase your lifting. you do not want to eat anywhere near your BMR. that signals to your body that you are in a famine, and its going to be very hard to meet your protein and nutritional demands with so few calories. you want your deficit to be entirely made up of cardio. cardio naturally lowers your overall hunger making a deficit easier to manage, from a evolutionary perspective your body wants cardiovascular activities to be more efficient through lower bodyfat, fat runners are slow and your body knows that. cardio also helps nutrient portioning. lifting is also necessary, as your body will consume its own muscle, especially if its hormone profile suggests to it that its in a famine and to prioritize bodyfat. also, lifting will help nutrient partioning, and increase fat-loss by increasing protein demands which inturn lowers the amount of protein being turned into glucose.


As to whether a 500 cal deficit will stunt your growth, i have no idea. I suggested 500 calories because by "steep cut", i assumed you meant a 1000+ cal deficit. A 500 cal deficit isnt to large, you can aim for a lower deficit if youd like, generally the lower your deficit the less your hormones will react.

 

[pedro218]

i’m 15, around 16-17 bf and i’m trying to get a little leaner before summer. i’m 5’9 rn and i really need as much extra height as i can get so im cautious about cutting. im looking for any advice that could help me or some comments on my current ideas.

idea 1: hard cut for 2-3 weeks( shouldn’t stunt growth)

idea 2: DNP while eating a norma amount of nutrients?

thanks in advance

retard, stop want to be lean in your development years, you should be in bulking rn

 

[Vireon]

retard, stop want to be lean in your development years, you should be in bulking rn

Weight-bearing exercises have a direct link to bone density increase

 

[pedro218]

Weight-bearing exercises have a direct link to bone density increase

correct

 

[Smorgishborg]

how caloric deficits interact with anabolic and growth pathways is a very nuanced subject. essentially your body needs to be convinced that losing bodyfat is the right thing to do. bodyfat is a advantage in a famine, but its a disadvantage for a athlete. here are a few things to make fatloss optimal from a hormone perspective, ill elaborate on the "cut sugar, increase protein, and increase cardio" from my last reply

- keep protein high. protein provides anabolic signaling, its hard for the body to use protein for energy or fat storage, and protein is the most satiating macronutrient. there are studies that suggest that caloric surpluses achieved through increased protein alone, result in increased lean mass gain and decreased fat mass, which shows that the body is happy to lose fat when protein is adequately met/

- cut sugar, and all goyslop for that matter. insulin levels, the efficiency of nutrient portioning, and satiety levels, are very important for cutting, and very important for your hormones. what you eat is extremely important. eating a clean diet, without foods bioengineered to spike insulin which has many cascading effects on your hormones, will make cutting much easier. to me its insane that people hop on reta or anything else before dialing in their diet. the effect that small changes to your diet makes on your cut is similar to small doses of these drugs.

- increase your cardio, and increase your lifting. you do not want to eat anywhere near your BMR. that signals to your body that you are in a famine, and its going to be very hard to meet your protein and nutritional demands with so few calories. you want your deficit to be entirely made up of cardio. cardio naturally lowers your overall hunger making a deficit easier to manage, from a evolutionary perspective your body wants cardiovascular activities to be more efficient through lower bodyfat, fat runners are slow and your body knows that. cardio also helps nutrient portioning. lifting is also necessary, as your body will consume its own muscle, especially if its hormone profile suggests to it that its in a famine and to prioritize bodyfat. also, lifting will help nutrient partioning, and increase fat-loss by increasing protein demands which inturn lowers the amount of protein being turned into glucose.


As to whether a 500 cal deficit will stunt your growth, i have no idea. I suggested 500 calories because by "steep cut", i assumed you meant a 1000+ cal deficit. A 500 cal deficit isnt to large, you can aim for a lower deficit if youd like, generally the lower your deficit the less your hormones will react.

mirin