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itsover4mefoid said:
Thanks bro but won’t I become fat if I eat too much, I used to starve myself cause I used to be fat and everyone would make fun of me? Lmk
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NO BRO, do NOT starve maxx, this is the most important part of your life who cares if ur chubby for a bit, during puberty EVERYONE is, if you care do cardio, but if you don't eat you are gonna be boneless forever , puberty IS GROWTH CENTRAL don't waste your oppurtunity like i did
 
  • Goal: Force maximum linear growth (height), skeletal width, muscle/bone density, and hormonal output during the open growth-plate window (Tanner 2-4, typically 11-17 for boys)
  • What to do: 9-11h deep sleep (80% of daily GH), 3500-4500+ kcal surplus with 2-2.5g/kg protein + 1300-1500mg calcium, high-impact bone loading (jumping + resistance), posture, and targeted micros, MK-677, low-dose aromatase inhibitors, HGH secretagogues, heavy compounds
  • Supps: Creatine, vitamin D/K2, zinc, magnesium, omega-3 (proven IGF-1/bone support)
Height/frame is 80% genetics + 20% environment
High-impact loading + surplus + sleep = documented extra inches and denser bones

Macros for 60-80kg Teen in Spurt:
  • Calories: 3500-4500+ (add 500-1000 during peak velocity)
  • Protein: 160-220g (2-2.5g/kg supports IGF-1)
  • Carbs: 450-600g (GH pulses + glycogen)
  • Fats: 110-140g (cholesterol for T + hormones)
Micronutrient Targets (PMC-backed):
  • Calcium: 1300-1500mg (dairy priority)
  • Vitamin D: 4000-10,000 IU (sun + supp)
  • Zinc: 30-50mg
  • Magnesium: 400-500mg
  • K2: 100-200mcg (directs calcium to bones)
  • Vitamin A: Moderate (liver 1-2x/week)




Example:
  • Breakfast (950 kcal): 6 whole eggs + 250g oats + 50g whey + banana + 2 tbsp almond butter + 500ml whole milk + spinach
  • Snack 1 (600 kcal): 500g Greek yogurt + berries + 40g mixed nuts + protein shake (30g) + honey
  • Lunch (1100 kcal): 300g chicken breast/thighs + 350g rice + broccoli + olive oil drizzle + full-fat cheese + avocado
  • Pre-Workout Shake (700 kcal): Mass gainer (2 scoops) + peanut butter sandwich + banana + whole milk
  • Dinner (1100 kcal): 300g salmon/steak + 300g sweet potato + spinach salad + olive oil + feta
  • Night Shake (750 kcal): 500g cottage cheese + casein 40g + 500ml milk + K2/D3 + creatine 5g
Diet Tricks & Variations:
  • Liquid Calories: 3-4 mass gainer shakes/day = +1000–1500 kcal
  • Dairy: Whole milk 1-2L/day (extra 800 kcal + calcium)
  • Weekly Rotation: Liver 1x/week for vitamin A; fatty fish 3x for omega-3/D
  • Surplus Timing: Biggest meals post-training + before bed (casein for overnight GH synergy)
  • Avoid: Intermittent fasting, low-fat diets, excessive fiber (bloating reduces intake)
  • Tracking: Weigh weekly, aim 0.5–1kg gain/month (bone/muscle priority), use calipers for BF






Protein & Calcium Evidence:
High protein supports linear growth biomarkers (IGF-1 up), low habitual calcium = shorter stature in boys
Meta-analyses confirm positive effects when combined with vitamin D
NutrientTargetEffect on GrowthKey Study Citation
Protein2-2.5g/kgIGF-1 + linear growthPMC high-protein trials
Calcium + D1300mg + 4000 IUBone mineralizationMultiple adolescent studies
Calories+750-1500 surplusHeight velocity ^Nutrition in puberty reviews

SLEEP:
  • Bed 9-10 PM (earlier during spurt)
  • 18-20°C room, blackout curtains, no blue light 90 min pre-bed
  • Stack: Magnesium glycinate 400mg + glycine 5g + apigenin + weighted blanket
  • Track: Aim 2+ hours deep sleep (Oura/WHOOP)
Weekly Split (45-60 min, 5-6 days):
  • High-Impact (3x/week): 100-300 jumps/session (rope, box jumps, basketball)
  • Resistance (3x/week): Squats, deadlifts (trap bar), pull-ups, OHP, progressive overload
  • Daily: 10 min posture work
Key Rules: Progressive but never failure (protect plates). 60-90s rests, no heavy axial loading until form perfect
Studies: 7-month jumping = 3.6% more hip BMC immediately + 1.4% after 8 years; 24-week protocol = extra 4.2 cm height, rope skipping = calcaneal BMD up
Tips: Basketball 3x/week for loading; dead hangs for spine decompression
 
  • +1
Reactions: itsover4mefoid
H
lovesjoyyy said:
  • Goal: Force maximum linear growth (height), skeletal width, muscle/bone density, and hormonal output during the open growth-plate window (Tanner 2-4, typically 11-17 for boys)
  • What to do: 9-11h deep sleep (80% of daily GH), 3500-4500+ kcal surplus with 2-2.5g/kg protein + 1300-1500mg calcium, high-impact bone loading (jumping + resistance), posture, and targeted micros, MK-677, low-dose aromatase inhibitors, HGH secretagogues, heavy compounds
  • Supps: Creatine, vitamin D/K2, zinc, magnesium, omega-3 (proven IGF-1/bone support)
Height/frame is 80% genetics + 20% environment
High-impact loading + surplus + sleep = documented extra inches and denser bones

Macros for 60-80kg Teen in Spurt:
  • Calories: 3500-4500+ (add 500-1000 during peak velocity)
  • Protein: 160-220g (2-2.5g/kg supports IGF-1)
  • Carbs: 450-600g (GH pulses + glycogen)
  • Fats: 110-140g (cholesterol for T + hormones)
Micronutrient Targets (PMC-backed):
  • Calcium: 1300-1500mg (dairy priority)
  • Vitamin D: 4000-10,000 IU (sun + supp)
  • Zinc: 30-50mg
  • Magnesium: 400-500mg
  • K2: 100-200mcg (directs calcium to bones)
  • Vitamin A: Moderate (liver 1-2x/week)




Example:
  • Breakfast (950 kcal): 6 whole eggs + 250g oats + 50g whey + banana + 2 tbsp almond butter + 500ml whole milk + spinach
  • Snack 1 (600 kcal): 500g Greek yogurt + berries + 40g mixed nuts + protein shake (30g) + honey
  • Lunch (1100 kcal): 300g chicken breast/thighs + 350g rice + broccoli + olive oil drizzle + full-fat cheese + avocado
  • Pre-Workout Shake (700 kcal): Mass gainer (2 scoops) + peanut butter sandwich + banana + whole milk
  • Dinner (1100 kcal): 300g salmon/steak + 300g sweet potato + spinach salad + olive oil + feta
  • Night Shake (750 kcal): 500g cottage cheese + casein 40g + 500ml milk + K2/D3 + creatine 5g
Diet Tricks & Variations:
  • Liquid Calories: 3-4 mass gainer shakes/day = +1000–1500 kcal
  • Dairy: Whole milk 1-2L/day (extra 800 kcal + calcium)
  • Weekly Rotation: Liver 1x/week for vitamin A; fatty fish 3x for omega-3/D
  • Surplus Timing: Biggest meals post-training + before bed (casein for overnight GH synergy)
  • Avoid: Intermittent fasting, low-fat diets, excessive fiber (bloating reduces intake)
  • Tracking: Weigh weekly, aim 0.5–1kg gain/month (bone/muscle priority), use calipers for BF






Protein & Calcium Evidence:
High protein supports linear growth biomarkers (IGF-1 up), low habitual calcium = shorter stature in boys
Meta-analyses confirm positive effects when combined with vitamin D
NutrientTargetEffect on GrowthKey Study Citation
Protein2-2.5g/kgIGF-1 + linear growthPMC high-protein trials
Calcium + D1300mg + 4000 IUBone mineralizationMultiple adolescent studies
Calories+750-1500 surplusHeight velocity ^Nutrition in puberty reviews

SLEEP:
  • Bed 9-10 PM (earlier during spurt)
  • 18-20°C room, blackout curtains, no blue light 90 min pre-bed
  • Stack: Magnesium glycinate 400mg + glycine 5g + apigenin + weighted blanket
  • Track: Aim 2+ hours deep sleep (Oura/WHOOP)
Weekly Split (45-60 min, 5-6 days):
  • High-Impact (3x/week): 100-300 jumps/session (rope, box jumps, basketball)
  • Resistance (3x/week): Squats, deadlifts (trap bar), pull-ups, OHP, progressive overload
  • Daily: 10 min posture work
Key Rules: Progressive but never failure (protect plates). 60-90s rests, no heavy axial loading until form perfect
Studies: 7-month jumping = 3.6% more hip BMC immediately + 1.4% after 8 years; 24-week protocol = extra 4.2 cm height, rope skipping = calcaneal BMD up
Tips: Basketball 3x/week for loading; dead hangs for spine decompression
Click to expand...
How tf do you eat fucking 2kg of protein???????? Wtf I get like 160g and I thought that was good? I’m 57 kg
 
lovesjoyyy said:
  • Goal: Force maximum linear growth (height), skeletal width, muscle/bone density, and hormonal output during the open growth-plate window (Tanner 2-4, typically 11-17 for boys)
  • What to do: 9-11h deep sleep (80% of daily GH), 3500-4500+ kcal surplus with 2-2.5g/kg protein + 1300-1500mg calcium, high-impact bone loading (jumping + resistance), posture, and targeted micros, MK-677, low-dose aromatase inhibitors, HGH secretagogues, heavy compounds
  • Supps: Creatine, vitamin D/K2, zinc, magnesium, omega-3 (proven IGF-1/bone support)
Height/frame is 80% genetics + 20% environment
High-impact loading + surplus + sleep = documented extra inches and denser bones

Macros for 60-80kg Teen in Spurt:
  • Calories: 3500-4500+ (add 500-1000 during peak velocity)
  • Protein: 160-220g (2-2.5g/kg supports IGF-1)
  • Carbs: 450-600g (GH pulses + glycogen)
  • Fats: 110-140g (cholesterol for T + hormones)
Micronutrient Targets (PMC-backed):
  • Calcium: 1300-1500mg (dairy priority)
  • Vitamin D: 4000-10,000 IU (sun + supp)
  • Zinc: 30-50mg
  • Magnesium: 400-500mg
  • K2: 100-200mcg (directs calcium to bones)
  • Vitamin A: Moderate (liver 1-2x/week)




Example:
  • Breakfast (950 kcal): 6 whole eggs + 250g oats + 50g whey + banana + 2 tbsp almond butter + 500ml whole milk + spinach
  • Snack 1 (600 kcal): 500g Greek yogurt + berries + 40g mixed nuts + protein shake (30g) + honey
  • Lunch (1100 kcal): 300g chicken breast/thighs + 350g rice + broccoli + olive oil drizzle + full-fat cheese + avocado
  • Pre-Workout Shake (700 kcal): Mass gainer (2 scoops) + peanut butter sandwich + banana + whole milk
  • Dinner (1100 kcal): 300g salmon/steak + 300g sweet potato + spinach salad + olive oil + feta
  • Night Shake (750 kcal): 500g cottage cheese + casein 40g + 500ml milk + K2/D3 + creatine 5g
Diet Tricks & Variations:
  • Liquid Calories: 3-4 mass gainer shakes/day = +1000–1500 kcal
  • Dairy: Whole milk 1-2L/day (extra 800 kcal + calcium)
  • Weekly Rotation: Liver 1x/week for vitamin A; fatty fish 3x for omega-3/D
  • Surplus Timing: Biggest meals post-training + before bed (casein for overnight GH synergy)
  • Avoid: Intermittent fasting, low-fat diets, excessive fiber (bloating reduces intake)
  • Tracking: Weigh weekly, aim 0.5–1kg gain/month (bone/muscle priority), use calipers for BF






Protein & Calcium Evidence:
High protein supports linear growth biomarkers (IGF-1 up), low habitual calcium = shorter stature in boys
Meta-analyses confirm positive effects when combined with vitamin D
NutrientTargetEffect on GrowthKey Study Citation
Protein2-2.5g/kgIGF-1 + linear growthPMC high-protein trials
Calcium + D1300mg + 4000 IUBone mineralizationMultiple adolescent studies
Calories+750-1500 surplusHeight velocity ^Nutrition in puberty reviews

SLEEP:
  • Bed 9-10 PM (earlier during spurt)
  • 18-20°C room, blackout curtains, no blue light 90 min pre-bed
  • Stack: Magnesium glycinate 400mg + glycine 5g + apigenin + weighted blanket
  • Track: Aim 2+ hours deep sleep (Oura/WHOOP)
Weekly Split (45-60 min, 5-6 days):
  • High-Impact (3x/week): 100-300 jumps/session (rope, box jumps, basketball)
  • Resistance (3x/week): Squats, deadlifts (trap bar), pull-ups, OHP, progressive overload
  • Daily: 10 min posture work
Key Rules: Progressive but never failure (protect plates). 60-90s rests, no heavy axial loading until form perfect
Studies: 7-month jumping = 3.6% more hip BMC immediately + 1.4% after 8 years; 24-week protocol = extra 4.2 cm height, rope skipping = calcaneal BMD up
Tips: Basketball 3x/week for loading; dead hangs for spine decompression
Click to expand...
Nice I already do basketball I will just eat like a pig and if I get fat I’ll just run it all out
 
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Reactions: lovesjoyyy
supersaiyancarp27 said:
porn and gore is allowed on here there just needs to be a warning
Click to expand...
Ok well I don’t like to watch gore and stuff like that lol I just want to look better and make friend thank you for the warning😂
 
itsover4mefoid said:
Ok well I don’t like to watch gore and stuff like that lol I just want to look better and make friend thank you for the warning😂
Click to expand...
kill all niggers
 
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Reactions: itsover4mefoid
ur not ugly u look nice just call them back ugly foids do that to everyone

ur like 12 or smth ull grow up
 
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Reactions: itsover4mefoid
darodiddler said:
ur not ugly u look nice just call them back ugly foids do that to everyone

ur like 12 or smth ull grow up
Click to expand...
Bro all the girls bully me tho if I said anything I would just get an anxiety attack or wtv it’s called like a bitch and just get my cortisol spiked and they would just laugh at me
 
itsover4mefoid said:
Bro all the girls bully me tho if I said anything I would just get an anxiety attack or wtv it’s called like a bitch and just get my cortisol spiked and they would just laugh at me
Click to expand...
er
 
  • JFL
Reactions: itsover4mefoid
itsover4mefoid said:
I am too much of a coward to kill them and I want them to like me
Click to expand...
just be stealthy with it
Cant Breathe Metal Gear Solid GIF by Xbox
 
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Reactions: itsover4mefoid
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