Losing fat as a teen.

[daredd]

I'm 16 and I have been kind of healthy bulking since like 2 years and have put on quite some muscles and even a great frame
But I've also gained some fat ( think I'd be around 17-18% bf ) so I wanted to lose it.

And obviously I thought I should start doing cardio
but I read that it harms your hormones?
And I also don't want to stunt my growth in any way by going too short on calories.
I do not wish to take any drugs for just a bit of fat loss.
TLDR : How do I lose some fat without stunting my growth or disrupting hormones?

 

[trvearyan]

you'll be fine starvemaxxing for a short while it won't stunt your growth

 

[daredd]

you'll be fine starvemaxxing for a short while it won't stunt your growth

Yeah I have fasted for a whole day 2 times till now after hearing bout it from oscar and a few other but I'd like if you could also gimme some proof from your side just for my confirmation cause it's really risky stuff. ty

 

[trvearyan]

Yeah I have fasted for a whole day 2 times till now after hearing bout it from oscar and a few other but I'd like if you could also gimme some proof from your side just for my confirmation cause it's really risky stuff. ty

just take your gummy vitamins you'll be fine

 

[daredd]

just take your gummy vitamins you'll be fine

aight so what I'm gonna do is do a fast from breakfast to breakfast. and eat as good as possible for the rest of the week.
the day I'm gonna start fasting I'll eat something like eggs and dairy and fruits and break my fast the next day eith fruits and back to eating like i did.
sound good?

 

[pahadi mogger]

Solid plan, but fasting alone won’t rewire body comp unless your weekly intake creates an actual deficit. At 16, prioritize nutrient density, protein, and recovery over starvation cycles. A 200–300 cal deficit with high protein and weight training is safer for hormones and keeps growth plates happy. Fat loss is gradual. Don’t overcomplicate it.

 

[daredd]

Solid plan, but fasting alone won’t rewire body comp unless your weekly intake creates an actual deficit. At 16, prioritize nutrient density, protein, and recovery over starvation cycles. A 200–300 cal deficit with high protein and weight training is safer for hormones and keeps growth plates happy. Fat loss is gradual. Don’t overcomplicate it.

if I'm fasting for a whole day isn't that like a really calorie defecit? like 1000 calories minimum.
I am consuming a lot of protein from literally just milk and eggs lol. 2L of milk and 3 eggs per day.
I think if I'm fasting for a whole day I won't really have to cut off anything from my usual diet.
right?

 

[pahadi mogger]

if I'm fasting for a whole day isn't that like a really calorie defecit? like 1000 calories minimum.
I am consuming a lot of protein from literally just milk and eggs lol. 2L of milk and 3 eggs per day.
I think if I'm fasting for a whole day I won't really have to cut off anything from my usual diet.
right?

Yeah, a full-day fast is a large deficit, but it’s just one day out of seven. What matters is the weekly net. If you're eating high-calorie every other day that one fast might not be enough to create fat loss. Also, milk is decent protein but high in carbs and sugar. 2L is 1,300 cals. 3 eggs adds 210. So on a regular day, you're already at 1,500+. Add more solid protein sources like chicken or lentils, cut liquid calories if needed. Precision > guessing.

 

[daredd]

Yeah, a full-day fast is a large deficit, but it’s just one day out of seven. What matters is the weekly net. If you're eating high-calorie every other day that one fast might not be enough to create fat loss. Also, milk is decent protein but high in carbs and sugar. 2L is 1,300 cals. 3 eggs adds 210. So on a regular day, you're already at 1,500+. Add more solid protein sources like chicken or lentils, cut liquid calories if needed. Precision > guessing.

Yeah I used deepseek to count my calories and holy fuck I'm eating 3000calories/day.
Idk if you're Indian but your name suggests so.
I'm gonna cut down on rotis lol I eat like 8 daily and I wonder how I haven't gotten fatter with this surplus.
I'm gonna start eating 7 rotis a day from now and then a week later down to 6. will cut down by 150-200 cal.
I'm gonna start working out harder(with weights) haven't really been working out much and also start creatine.
ty brother.

 

[daredd]

Yeah, a full-day fast is a large deficit, but it’s just one day out of seven. What matters is the weekly net. If you're eating high-calorie every other day that one fast might not be enough to create fat loss. Also, milk is decent protein but high in carbs and sugar. 2L is 1,300 cals. 3 eggs adds 210. So on a regular day, you're already at 1,500+. Add more solid protein sources like chicken or lentils, cut liquid calories if needed. Precision > guessing.

also I guess even the 2 fasts saved my ass lmao.

 

[Copeamongcopers]

NUTRIENTS IS NOT WHAT CAUSES GROWTH IN BODY. TOTAL CALORIES IS.

Fasting doesn’t help any kind of way at losing fat. You’re better off eating smaller meals every 6 hours to maximize mTOR ACTIVATION and maximized growth while losing fat. Just go 300-500 calories under your maintenance. It’s way better that way than fasting.

 

[daredd]

NUTRIENTS IS NOT WHAT CAUSES GROWTH IN BODY. TOTAL CALORIES IS.

Fasting doesn’t help any kind of way at losing fat. You’re better off eating smaller meals every 6 hours to maximize mTOR ACTIVATION and maximized growth while losing fat. Just go 300-500 calories under your maintenance. It’s way better that way than fasting.

what's mTOR

 

[daredd]

NUTRIENTS IS NOT WHAT CAUSES GROWTH IN BODY. TOTAL CALORIES IS.

Fasting doesn’t help any kind of way at losing fat. You’re better off eating smaller meals every 6 hours to maximize mTOR ACTIVATION and maximized growth while losing fat. Just go 300-500 calories under your maintenance. It’s way better that way than fasting.

Protein is a nutrient so OBVIOUSLY nutrients are required for growth and do CAUSE growth in the body. if that weren't true all indians woulda been 7ft giants.

 

[Copeamongcopers]

Protein is a nutrient so OBVIOUSLY nutrients are required for growth and do CAUSE growth in the body. if that weren't true all indians woulda been 7ft giants.

Let me rephrase. Micronutrients.

what's mTOR

mTOR regulates all anabolism/growth. Frequent eating triggers mTOR.

Fasting is the lowest thing you can do under 18. Just eat less and spread it throughout the day.

 

[daredd]

i

Let me rephrase. Micronutrients.

mTOR regulates all anabolism/growth. Frequent eating triggers mTOR.

Fasting is the lowest thing you can do under 18. Just eat less and spread it throughout the day.

I'll give it a try since I'm already eating at a caloric surplus since months. gimme a plan to cut the calories out and they are already spread throughout the day.

 

[Copeamongcopers]

i

I'll give it a try since I'm already eating at a caloric surplus since months. gimme a plan to cut the calories out and they are already spread throughout the day.

Don’t chicken out on carbs. Carbs is frequently demonized when it literally causes growth at well. It spikes insulin, which is basically growth hormone in a nutshell. The spike in insulin increases IGF-1 (insulin like growth factor) and other crucial hormones.

My advice is honestly just be physically active and try not to be on deficit too much lol