got.daim
𝙰𝚗 𝚎𝚗𝚝𝚑𝚛𝚊𝚕𝚕𝚎𝚍 𝚊𝚐𝚎
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ULTIMATE PUBERTY MAXXING GUIDE
by @got.daim
THREAD SONG:
by @got.daim
THREAD SONG:
@Seven
@zudlife
@estrogen consumer
@pslturi
@BlackSilence
@zudlife
@estrogen consumer
@pslturi
@BlackSilence
I. Start here
TL;DR:
Height
- 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
- Proof: Studies show +1-4+ inches height, wider clavicles/shoulders, denser bones, 20+ PMC studies (jumping = +1.4–3.6% hip BMC lasting 8 years; sleep = massive GH pulses; protein/calcium = linear growth)
- Supps: Creatine, vitamin D/K2, zinc, magnesium, omega-3 (proven IGF-1/bone support)
- Extremes: MK-677 (GH secretagogue), low-dose AIs (letrozole/anastrozole) to delay plate closure, clinical trials show +extra height potential
- Posture: Daily decompression + alignment = 1-2 cm visual height + wider frame illusion, Mewing (limited evidence), larynx exercises, dead hangs
- Goal: Leverage the exact pubertal growth spurt (Tanner 2-4) to sculpt dimorphic facial bones (prominent brow ridge, forward maxilla/midface, wider zygomatics, longer/wider mandible, sharper chin)
- What to do: Testosterone driven projection (brow/jaw), mechanical loading via hard chewing (masseter hypertrophy + bone remodeling), functional guidance (appliances for skeletal changes), and posture/breathing for midface support
- Skin & Hair: Clear acne + max density/glow with proven teen protocols (retinoids, minoxidil scalp, nutrition)
- Genital/T: Natural T stack + safe optimization for full development
- Monitoring: Bone age X-rays every 6 months
- New 2024–2025 Data: AI + GH meta-analysis = +3.19 cm/year velocity & +5.5 cm predicted height; MK-677 risks confirmed (no long-term growth in rats, insulin issues)
- Lifetime Plan: Post fusion transition to maintain everything
- Psychology: Self explanatory
- Environment: Sunlight timing, cold exposure, air quality & light hygiene = free T/IGF-1/recovery boosts
- Recovery: Sauna/contrast/red light protocols for faster plate response & zero burnout
- Life Integration: Teen specific schedule, budget, family hacks & school hacks to sustain the protocol without failing classes
- Genetic & Social: DNA testing for height ceiling + dating/social scripts
- Voice: Force larynx descent, vocal fold thickening, and chest resonance for a deep voice (target 85–120 Hz speaking pitch) while the window is open (Tanner 3-5)
- Social: Leverage deeper voice + body language + strategic behaviors to get status in school (perceived popularity > likability) for better opportunities, dating, and other things
II. Growth Plates, Hormones, and Why 95% of You FUCKTARDS Waste Their Window
(This shows your peak spurt window at ages 13-14 where you can gain 3-4 inches/year if you listen to me)
TL;DR:
Height/frame is 80% genetics + 20% environment
Epiphyseal (growth) plates are cartilage that lengthen bones until estrogen fuses them
HGH + IGF-1 drive growth; estrogen closes the door
You have a 3-5 year window (Tanner 2-4)
Miss it = permanent loss
High-impact loading + surplus + sleep = documented extra inches and denser bones
Key mechanisms:
- GH pulses during deep sleep = 70-80% of daily production
- IGF-1 (liver response to GH + nutrition) directly stimulates chondrocyte proliferation in plates
- Mechanical loading (jumping/resistance) = Wolff’s Law: bone adapts by adding density and slight length before fusion
- Estrogen (from testosterone aromatization) = closure trigger, too much too early = shorter final height
- Peak velocity boys: 13-14 years (up to 9-10 cm/year)
- 24-week jumping intervention: +4.2 cm height vs controls + femoral neck BMD Z-score +1.075.
- 7-month jumping RCT followed 8 years: +1.4% hip BMC permanent
- Rope skipping in pubertal girls: calcaneal BMD increase
| Tanner Stage | Age (Boys Avg) | Height Velocity | Leverage for Maxxing |
|---|---|---|---|
| 2 | 11-12 | Rising | Highest (plates widest) |
| 3 | 12-14 | Peak (3-4 in/yr) | Great |
| 4 | 14-15 | Slowing | Still good but closing fast |
| 5 | 16+ | Stopped | Too late for length |
Common Mistakes That Stunt You:
Chronic calorie deficit, <8h sleep, no impact loading, low calcium/D, excessive cardio burning surplus
III. Diet
TL;DR:
Surplus fuels IGF-1 without fat if training matches, 2-2.5g/kg protein + 1300-1500mg calcium + 4000+ IU D3 = linear growth
High protein mixed but overall positive when not extreme excess, calcium critical for boys, liquid calories + whole foods = easiest
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)
- 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)
- 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
- 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
| Nutrient | Target | Effect on Growth | Key Study Citation |
|---|---|---|---|
| Protein | 2-2.5g/kg | IGF-1 + linear growth | PMC high-protein trials |
| Calcium + D | 1300mg + 4000 IU | Bone mineralization | Multiple adolescent studies |
| Calories | +750-1500 surplus | Height velocity ^ | Nutrition in puberty reviews |
IV. Sleep
TL;DR:
70-80% of GH released in deep sleep
Shorter sleep = lower GH + shorter final height
Optimize for slow-wave sleep = massive nightly pulses
Exact Protocol:
- 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)
(Soz for shit quality, this was legit what it looked like on the page
https://elementprimarycare.com/tired-of-being-tired/)Studies:
Longer sleep linked to better growth; deprivation reduces GH pulses
One extra hour/night = measurable height benefit in longitudinal data
Tricks:
10-min pre-bed stretch, no caffeine post-2 PM, consistent schedule even weekends
V. High Impact Bone Loading + Resistance
TL;DR:
Jumping = site-specific bone density + slight length gain
Resistance = frame width + muscle pushing bones outward
GRF 3.5–8x bodyweight = sweet spot
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
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
VI. Supplements & Stacks
TL;DR:
Daily Safe Stack (Start Here):
- Creatine monohydrate: 5g/day
- Vitamin D3: 4000-10,000 IU + K2 100-200mcg
- Zinc: 30-50mg + Magnesium glycinate 400mg
- Omega-3 (fish oil): 2-3g EPA/DHA
- Optional: Collagen peptides 10g + vitamin C
Another Natural Stack:
Add L-arginine 5g + L-citrulline 6g pre-bed for natural GH pulse support (synergistic with sleep)
The Extreme Options (Read Warnings 3x)
TL;DR:These push beyond natural limits by spiking GH/IGF-1 or delaying estrogen-driven plate closure, clinical trials in short-stature boys show extra height velocity, but not approved for healthy teens, desensitization, insulin issues, and fracture risks were documented
Endocrinologist + frequent bloodwork + X-rays REQUIRED
Stop at first sign of issues
A. MK-677 (Ibutamoren)
- Mechanism: Oral GH releaser → increased GH/IGF-1 pulses
- Dosing: 10-25mg nightly (studies used 0.8mg/kg short-term in GH-deficient kids)
- Results in Studies: Short-term GH/IGF-1 boost in deficient children; rat studies showed no long-term growth due to somatostatin increase + desensitization, no height gain once plates closed, in open-plate teens: may maximize potential but unproven in healthy boys
- Risks: Insulin resistance, appetite/weight gain, water retention, possible cancer risk elevation long-term, growth plate fracture odds increase with GH therapies, not FDA-approved for height
- Mechanism: Blocks T → estrogen conversion → slows bone age advancement = longer growth window
- Dosing: Low-dose 1–2.5mg/day with or without GH (clinical trials)
- Results: Meta-analyses + RCTs in ISS/CDGP boys: greater height velocity, predicted adult height, and bone age delay vs GH alone, letrozole stronger than anastrozole
- Risks: Lower estrogen = possible joint pain, lipid changes, bone density dip (monitor), delayed puberty signs, used in trials but off-label for healthy teens
C. Other Extremes:
rhGH injections (fracture risk noted in one HSS study), low-dose oxandrolone (anabolic for frame), or peptide combos
VII. Mike Mew Shit
TL;DR:
Tongue posture + chewing + targeted pulls for forward growth during puberty window
Limited evidence but popular in looksmax, so might as well add it (LIKELY COPE)
Mewing Protocol (Tongue Posture):
- Full tongue on palate 24/7 + proper swallow
- Evidence(?): Theory plausible for dental arch support; no peer-reviewed studies prove bone reshaping or jaw growth in humans (AAO states zero evidence), still worth doing for posture synergy
I don't really believe in it, but my friend Brae swears by it, you guys probably know him
here's Mike's YouTube if you want to look further into his stuff
www.youtube.com
here's Mike's YouTube if you want to look further into his stuff
Orthotropics
This channel is part of the International Association of Facial Growth Guidance. A nonprofit organisation which aims to raise awareness of alternative orthod...
VIII. Voice Deepening
TL;DR:
Larynx drops naturally in puberty; exercises train control and resonance for deeper, masculine sound
Daily Routine:
- Humming + larynx pull-down (yawn-sigh) 10 min
- Diaphragmatic breathing + neck stretches
- Low-pitch speaking practice
IX. Posture, Gait & Spine Decompression
TL;DR:
Fix forward head + kyphosis = taller appearance + wider shoulders instantly
Dead hangs decompress spine
Daily 10-15 Min Routine:
- Wall angels, chin tucks, shoulder rolls
- Dead hangs: 3x max time (build to 60s)
- Farmer walks + hip flexor stretches
shoulders back, slight pelvic tilt
X. Skin & Acne
TL;DR:
Puberty hormones = acne explosion
Fix it fast with dermatologist-approved routine
Daily Routine:
- Morning: Gentle cleanser + niacinamide 5% + moisturizer + SPF 50
- Evening: Adapalene (Differin) or tretinoin (Rx) 0.025-0.05% + benzoyl peroxide 2.5% spot treatment
- Weekly: Salicylic acid mask + hydration
Before/After Example
(pale subhuman fag lol)
XI. Hair
TL;DR:
Puberty = oily scalp + potential recession start
Max density now so temples stay thick forever
Daily Protocol:
- Minoxidil 5% topical (1ml 2x/day), safe in teens per derm guidelines
- Scalp massage 5 min + microneedling 0.5mm weekly (advanced)
- Niacinamide shampoo + ketoconazole 2x/week
XII. Genital Development
TL;DR:
JELQ + T OPTIMIZATION NIGGGGGGGGGAAAAAAAAAAAAAAA
(Sorry I checked my phone and saw this person sent me 'spicy pics' and I just jerked off)
Natural T Stack (Daily):
- Sleep 9-11h + heavy squats/deads 3x/week
- Foods: Eggs, salmon, oysters, ginger, pomegranate, fortified milk
- Supp: Ashwagandha 600mg + vitamin D 5000 IU + zinc 30mg
+
My Results
XIII. Case Studies & 2024-2025 Trial Data
- AI + GH Meta (2024): 8 RCTs, 433 boys → massive velocity & predicted height gains
- AI Monotherapy: Limited but positive in some ISS boys
- Jumping RCTs: Permanent BMC gains 8 years later
XIV. Psychological Shit
TL;DR:
Height + frame mean nothing if you still act like an aspie
Daily Psychological Advice:
- Cold approach drills: 3x/day (ask strangers for time/directions)
- Journaling: Nightly “wins log” track every every social interaction
- Join school sports/clubs where your height/frame is good (basketball, wrestling)
- Record and make up 60-second convo notes daily, reflect
- Practice your handshakes, make sure they're firm, hold eye contact, and have a slight forward lean
)XV. Environmental Stuff
TL;DR:
Sun, cold, air & light = massive free boosts to IGF-1, T and recovery without any supp cost
Sunlight:
- 10-20 min morning sun (eyes + skin), sets circadian + vitamin D for bone response
- Avoid blue light after 8 PM (red bulbs or glasses)
- 3-5 min cold shower or 1-3 min ice bath 4x/week post-training
- 2025 studies: +15–20% T in young males, faster muscle/bone recovery, reduced inflammation
- HEPA filter in bedroom + nasal breathing only, better oxygenation = deeper nightly recovery pulses
- Wim Hof style breathing 5 min daily for CO2 tolerance
XVI. Recovery
TL;DR:
Speed up plate response and prevent burnout with these zero-cost or cheap tools
Infrared Sauna (or Regular):
- 15-20 min 3-4x/week at 140-160°F, increases heat-shock proteins, GH release, skin glow
- 2025 data: Improved mitochondrial function, faster tendon/bone adaptation
- 3 min hot / 1 min cold x 4 rounds post-training, flushes metabolites, +30% recovery speed
- 10-20 min full-body panel daily (630-850nm), deeper mitochondrial energy, faster IGF-1 signaling at cellular level
)
XVII. Life & School
TL;DR:
How to run the full protocol while getting straight A’s, dealing with parents and zero money
Sample School-Day Schedule:
- 6:00 AM Sun + cold shower + 5 min mindset
- School Protein shakes in bag, mewing during class
- After school Training block + recovery
- Evening Family dinner (double portion) + journal + red light
- Mass gainer: Bulk powders on Amazon (under $30/month)
- Creatine/D3: Walmart generics
- Sauna hack: Hot bath + space heater in bathroom
- Red light: Cheap Amazon panels
XVIII. Genetic Ceiling Tracking
TL;DR:
Know your exact height ceiling and optimize around it.
DNA Testing:
- 23andMe or similar polygenic risk score for height (predicts potential within ±2 inches)
- Use results to decide if extremes are worth it (high genetic ceiling = push harder)
- IGF-1, free T, estradiol, bone turnover markers, vitamin D, zinc
- Target ranges for max growth velocity
XIX. Pubertal Facial Bone Growth
TL;DR:
Facial bones grow via endochondral ossification and surface remodeling
Testosterone surges drive brow ridge, mandible, and nose projection; IGF-1 + mechanical load widen zygomatics and forward maxilla
Sexual dimorphism explodes between ages 11-15, boys gain broader foreheads, forward chins, and wider faces per longitudinal 3D studies
Miss it = softer adult face forever
Key Mechanisms (2021-2025 Data):
- Testosterone aromatization to estrogen regulates growth velocity; high T/E ratio = lateral cheekbone, mandible, and chin growth + forward brow ridges
- Pubertal spurt: Mandibular length and ramus height accelerate most (PMC craniofacial trajectories)
- Bone strain from muscles (masseter/temporalis) + tongue pressure remodels maxilla forward and mandible downward/forward
Evidence Highlights:
- Longitudinal 3D scans (ages 7-17): Males show accelerated forehead, nose, and chin growth post-11; buccal region widens via direction changes
- Low-dose T in delayed puberty boys: significantly higher mandibular length, ramus, and anterior face height growth vs controls
- Testosterone suppression animal model: reduced craniofacial growth structures during puberty
XX. Midface & Maxilla Forward Growth
TL;DR:
Forward maxilla = better under-eye support, sharper cheekbones, ideal nose-lip-chin balance
Puberty allows skeletal modification via tongue pressure + appliances
Methods:
- Advanced Tongue Posture (Beyond Basic Mewing): Full palate contact + proper swallow during all waking hours + nasal breathing (again, ;imited direct bone evidence, AAO: no reshaping proof), but supports natural forward vector in growing maxilla per orthotropic theory
- Nasal Breathing + Posture Chain: Mouth closed 24/7 + forward head correction, prevents downward maxillary growth
- Functional Appliances (Ortho Route): Reverse Twin Block or similar for Class III/midface deficiency, RCTs show skeletal maxillary advancement even in late adolescence, herbst style for forward guidance
- Voice break timing & BMI causality (Busch et al., 2019, PMC6688887)
- Male voice changes at puberty (Harries et al., 1997, PMC1717378)
- Sex hormones on larynx (Zamponi et al., 2021, PMC8594207)
- Post-pubertal laryngeal trajectories (Riede et al., 2023, PMC10175495)
- Popularity, acceptance & aggression links (McElhaney et al., 2008, PMC3073367)
- Adolescent peer hierarchy & conformity (Field et al., 2023)
- Vocal training evidence in adolescents (various singer pedagogy reviews 2025)
- Craniofacial growth dynamics PMC8033627 (2021)
- 3D modelling trajectories PMC5859289 (2018 updated reviews)
- Testosterone craniofacial effects (Marečková 2011 + Roosenboom 2018)
- Chewing bone adaptation (TMDU 2019 + Almotairy 2020)
- Functional appliances pubertal effects (Perinetti 2015 + Singh 2024)
- T treatment delayed puberty craniofacial (Verdonck 1999 replication)
- Mewing/orthotropics evidence: AAO 2025 statements (zero reshaping proof)
- Cold exposure T boost: Frontiers in Reproductive Health 2025
- Red-light mitochondrial puberty data: Photobiomodulation reviews
- DNA height polygenic scores: 23andMe + Nature Genetics updates
- Sauna GH/heat-shock: Multiple 2025 exercise physiology papers
- AI + GH meta-analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC11656550/ (2024)
- AI monotherapy review: https://pmc.ncbi.nlm.nih.gov/articles/PMC11574611/
- MK-677 rat long-term: https://pmc.ncbi.nlm.nih.gov/articles/PMC6240568/
- Additional AI trials: PubMed 39696162, 40451143, etc. (full list in thread).
- MK-677 rat study (no long-term growth): https://pmc.ncbi.nlm.nih.gov/articles/PMC6240568/
- MK-677 in GH-deficient children: PubMed 11452249
- Aromatase inhibitors meta-analysis for short stature: https://pmc.ncbi.nlm.nih.gov/articles/PMC11656550/
- AI + GH RCT (height gains): Mauras 2016
- Jumping bone density long-term: Multiple PMC (e.g., 7-month intervention +8 years follow-up)
- Mewing evidence (none): AAO statements & Medical News Today
- Voice changes puberty: PMC 1717378
- Bone age X-rays & monitoring: Frontiers in Pediatrics reviews
- Posture/height illusion: Multiple exercise physiology sources
- GH fracture risk note: HSS study 2023
OTHER GOOD THREADS YOU MIGHT'VE MISSED
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