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  1. #1
    Registered User Qartan's Avatar
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    15 Years old, 20% bodyfat, is it ok to recomp?

    Hey everyone,
    I am generally young and high in bodyfat for my taste. I am doing a body recomp currently with a goal of 15% bodyfat and adding 10-15 Ib of muscle in 2-3 months. I wanted to know if this would stunt my growth, as I have to be in around a 15-20% calorie deficit and am currently in puberty/growth. Currently doing PPL for my workouts. Weight is 170 Ib. Thanks!
    Last edited by Qartan; 07-23-2021 at 11:14 PM. Reason: Typo and some additions.
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  2. #2
    Registered User CommitmentRulz's Avatar
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    1 - You don't know what a recomp is if you're trying to lose weight with a 20% caloric deficit. (I would NOT recommend a big cut to a guy in puberty.)

    2 - You will not put on 15 pounds of muscle in 3 months. You MIGHT put on a third of that.

    3 - What is your workout?
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  3. #3
    Registered User Qartan's Avatar
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    Originally Posted by CommitmentRulz View Post
    1 - You don't know what a recomp is if you're trying to lose weight with a 20% caloric deficit. (I would NOT recommend a big cut to a guy in puberty.)

    2 - You will not put on 15 pounds of muscle in 3 months. You MIGHT put on a third of that.

    3 - What is your workout?
    1 - I have a high protein intake to supplement that, 200 grams per day. Goal is that my body takes the remaining 15-20% deficit from my fat to fuel muscle growth.

    2 - yeah now that I think about it I am probably going to gain .25-.5 of that much in a month. Goal is to make .5-.75 Ib of muscle per week.

    3 - PPL. I can’t share the documents to my workouts as I have less than 50 posts.

    Note: I go light weight, 15 pounds, for shoulder exercises but 20 pounds for the others. Generally take 30-60 second rest between sets and exercises and 60-120 seconds per circuit.
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  4. #4
    Registered User Qartan's Avatar
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    Originally Posted by Qartan View Post
    1 - I have a high protein intake to supplement that, 200 grams per day. Goal is that my body takes the remaining 15-20% deficit from my fat to fuel muscle growth.

    2 - yeah now that I think about it I am probably going to gain .25-.5 of that much in a month. Goal is to make .5-.75 Ib of muscle per week.

    3 - PPL. I can’t share the documents to my workouts as I have less than 50 posts.

    Note: I go light weight, 15 pounds, for shoulder exercises but 20 pounds for the others. Generally take 30-60 second rest between sets and exercises and 60-120 seconds per circuit.
    Actually, I realize I can copy and paste.




    Push Day: Circuit One

    Incline Bench (3 sets of OTE minimum 12)

    Rest

    Incline Hex Press (3 sets of OTE minimum 12)

    Rest

    Standard Push-Ups (3 sets of OTE minimum 12)

    Rest

    Diamond Push-Ups (3 sets of OTE minimum 12)

    Circuit Two

    Bench Press (3 sets of OTE minimum 6)

    Rest

    Standard Hex Press (3 sets of OTE minimum 10)

    Rest

    Decline Bench Press (3 sets of OTE minimum 10)

    Rest

    Circuit Three

    Extensions (3 sets of OTE minimum 10)

    Rest

    Kickbacks (3 sets of OTE minimum 15)

    Rest

    Skull-Crushers (3 sets of OTE minimum 10)

    Rest

    Circuit Four

    Wrist Curls (2 sets of OTE minimum 1 minute )

    Rest

    Wrist Extensions (2 sets of OTE minimum 1 minute)

    Rest

    Reverse Curls (2 sets of OTE minimum 15)

    Rest




    Pull Day: Circuit One

    Deadlifts (3 sets of 5-8 reps)

    Rest

    Overhand Rows (3 Sets of OTE Minimum 12)

    Rest

    SA Rows (3 Sets of OTE Minimum 12)

    Rest

    Lat Pull-Overs (OTE Minimum 12)

    Rest

    Circuit Two

    Shrugs (3 Sets of OTE Minimum 1 minute)

    Rest

    Spider Curls (3 Sets of OTE Minimum 10)

    Rest

    Circuit Three

    Concentration Curls (3 Sets of OTE Minimum 12)

    Rest

    Incline Dumbbell Curls (3 Sets of OTE Minimum 10)

    Rest

    Close Grips Curls (3 Sets of OTE Minimum 10)

    Rest

    Circuit Four

    Lateral Raises (2 Sets of OTE Minimum 15)

    Rest

    Front Raises (2 Sets of OTE Minimum 15)

    Rest

    Reverse Flies (2 Sets of OTE Minimum 12)

    Rest

    Shoulder Press (2 Sets of OTE Minimum 15)

    Rest





    Leg Day:

    Circuit One

    Standard Deadlifts (3 Set of 4-8)

    Rest

    Barbell Squats (3 Set of 4-8)

    Rest

    Romanian Deadlifts (3 Set of 4-8)

    Rest

    Bridges (3 sets of 10-15 reps)

    Rest

    Circuit Two

    Bulgarian Split-Squats (Quads) (3 Set of OTE Minimum 7)

    Rest

    Bulgarian Split-Squats (Glutes) (3 Set of OTE Minimum 7)

    Rest

    Forward Lunges (3 Set of OTE Minimum 12)

    Rest

    Circuit Three

    Reverse Lunges (3 Set of OTE Minimum 12)

    Rest

    Half Lunges (3 Set of OTE Minimum 12)

    Rest

    Explosive Dumbbell Jump Squats (2 Sets of OTE Minimum 12)

    Rest

    Circuit Four

    Neutral Calf Raises (3 Set of OTE Minimum 1 minute

    Rest

    Seated Calf Raises (3 sets of OTE 1 minute)

    Rest
    Last edited by Qartan; 07-24-2021 at 11:58 AM. Reason: Added some spaces.
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