Firstly, lets go over the basics of it all. The most important thing to focus on throughout puberty is growing those bones. This includes both Facial growth, height growth and frame growth. Now how do we work on these?
THE BIG 4
Steroids, Diet, Sleep and Habits.
These 4 things are gonna play the biggest impact on your looks during puberty. Ill go through all 4 in depth and providing proof of importance of everything with studies, but what everything's gonna do is. The steroids are going to act as the driving point for the bone growth during puberty, the diet is going to be the fuel and the thing that lets you actually grow, sleep is going to be for the recovery and its also where most of your growth will happen, and the habits are to prevent recession and issues with both looks and health.
Steroids/ PEDS
The 2 big steroids that im going to be talking about are HGH (Human Growth Hormone), this is well known of but most people dont know how to properly dose and use it during puberty. The second steroid is DHT Derivatives such as Masteron.
FIRSTLY HGH
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(96)01038-0/abstract
This study highlights that boys during puberty who have undergone HGH treatment without deficiencies have an increased adult height of upwards of 8 cm, Now this is study was done with a low dosage of GH and was only using growth hormone, This means that with just growth hormone alone you can grow a increased amount of almost 8 cm then your predicted adult height.
https://www.sciencedirect.com/science/article/abs/pii/S0140673696010380
Another study reinforcing the fact that growth hormone can increase height during puberty.
Of course the dosage of HGH matters alot, During puberty your bodys natural production is equal to about 6-8 iu's of growth hormone. (Varies obviously for every person) And this is also the peak levels of growth hormone that usually spikes during deep sleep. I forgot to mention but how growth hormone works naturally is that it spikes throughout the day and night.
Here's just a reference picture to show basically how growth hormone works, Now using this we can say that the peak of natural growth hormone is around the equivalent of 8 ius, so a dosage i would recommend is 10-12 ius ( 3 Injections a day of 4 ius each injection)
NEXT DHT DERIVATIVES
Now this is what's gonna give you those dimorphic features like Prominent zygos, browridge and also will lead to wider clavicles and also helps alot with muscle growth.
What are the dosages?
i'd recommend starting at around 150-300 mg of masteron and upping the dose based on how well you respond to it, I would also recommend getting into the gym when on masteron as it helps immensely with muscle growth. For the gym focus on traps and delts as that's gonna help with frame. (Obviously bones matter more but muscles give a good halo effect)
DIET
For the diet, a simple rule to follow is that carbs are law during puberty, now its not more the food you eat that matters its both the caloric intake and nutrient intake that matters more, as long as your protein in and your diets mainly carbs you'll be chilling.
If you want a more advanced diet that's more optimal, Stay away from processed sugar, Saturated fats and basically any fast food. focus on whole foods.
I personally don't believe in primal diet but you can experiment with it if you want too.
Sleep
Now sleep is essential for growth hormone levels, testosterone levels, literally everything regarding both your hormones and your health, if you abuse your sleep during puberty you are setting yourself up for failure. Now how to have optimal sleep for growth and health.
Firstly, the amount of time your sleeping matters most, during puberty 8-10 hours of sleep a day is law. Any less and your missing out on crucial recovery and growth.
Secondly, How to get into deep sleep for optimal gains, follow the 10-3-2-1 rule for sleep, its fundamentally simple but is the best way to get into deep sleep consistently, the 10-3-2-1 rule is No caffeine 10 hours before sleep, No food 3 hours before sleep, No work 2 hours before sleep, No screen time 1 hour before sleep. Following this protocol is essential for that deep sleep.
Now for the small optimizations you can do that might contribute to better sleep, Melatonin can be bought most likely from a local chemist and it can allow you to have deeper and better sleeps. Another thing that you can do that might seem like cope but could help is military sleeping techniques, takes one search on youtube to find one and it could help.
Habits
Now for the habits its really simple, Avoid mouth breathing at all costs, unless you want recession, airways issues and lowered age expectancy. Keep that mouth closed. If for some reason you have allergies or a reason where you cant breathe through your nose, its over.
For posture, unless you want to have a hunchback from rotting on .gg all day you need to keep that back straight, constantly having shitty posture is just going to lead you to look 3 inches shorter and also make you look like a rat.
THE BIG 4
Steroids, Diet, Sleep and Habits.
These 4 things are gonna play the biggest impact on your looks during puberty. Ill go through all 4 in depth and providing proof of importance of everything with studies, but what everything's gonna do is. The steroids are going to act as the driving point for the bone growth during puberty, the diet is going to be the fuel and the thing that lets you actually grow, sleep is going to be for the recovery and its also where most of your growth will happen, and the habits are to prevent recession and issues with both looks and health.
Steroids/ PEDS
The 2 big steroids that im going to be talking about are HGH (Human Growth Hormone), this is well known of but most people dont know how to properly dose and use it during puberty. The second steroid is DHT Derivatives such as Masteron.
FIRSTLY HGH
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(96)01038-0/abstract
This study highlights that boys during puberty who have undergone HGH treatment without deficiencies have an increased adult height of upwards of 8 cm, Now this is study was done with a low dosage of GH and was only using growth hormone, This means that with just growth hormone alone you can grow a increased amount of almost 8 cm then your predicted adult height.
https://www.sciencedirect.com/science/article/abs/pii/S0140673696010380
Another study reinforcing the fact that growth hormone can increase height during puberty.
Of course the dosage of HGH matters alot, During puberty your bodys natural production is equal to about 6-8 iu's of growth hormone. (Varies obviously for every person) And this is also the peak levels of growth hormone that usually spikes during deep sleep. I forgot to mention but how growth hormone works naturally is that it spikes throughout the day and night.
Here's just a reference picture to show basically how growth hormone works, Now using this we can say that the peak of natural growth hormone is around the equivalent of 8 ius, so a dosage i would recommend is 10-12 ius ( 3 Injections a day of 4 ius each injection)
NEXT DHT DERIVATIVES
Now this is what's gonna give you those dimorphic features like Prominent zygos, browridge and also will lead to wider clavicles and also helps alot with muscle growth.
What are the dosages?
i'd recommend starting at around 150-300 mg of masteron and upping the dose based on how well you respond to it, I would also recommend getting into the gym when on masteron as it helps immensely with muscle growth. For the gym focus on traps and delts as that's gonna help with frame. (Obviously bones matter more but muscles give a good halo effect)
DIET
For the diet, a simple rule to follow is that carbs are law during puberty, now its not more the food you eat that matters its both the caloric intake and nutrient intake that matters more, as long as your protein in and your diets mainly carbs you'll be chilling.
If you want a more advanced diet that's more optimal, Stay away from processed sugar, Saturated fats and basically any fast food. focus on whole foods.
I personally don't believe in primal diet but you can experiment with it if you want too.
Sleep
Now sleep is essential for growth hormone levels, testosterone levels, literally everything regarding both your hormones and your health, if you abuse your sleep during puberty you are setting yourself up for failure. Now how to have optimal sleep for growth and health.
Firstly, the amount of time your sleeping matters most, during puberty 8-10 hours of sleep a day is law. Any less and your missing out on crucial recovery and growth.
Secondly, How to get into deep sleep for optimal gains, follow the 10-3-2-1 rule for sleep, its fundamentally simple but is the best way to get into deep sleep consistently, the 10-3-2-1 rule is No caffeine 10 hours before sleep, No food 3 hours before sleep, No work 2 hours before sleep, No screen time 1 hour before sleep. Following this protocol is essential for that deep sleep.
Now for the small optimizations you can do that might contribute to better sleep, Melatonin can be bought most likely from a local chemist and it can allow you to have deeper and better sleeps. Another thing that you can do that might seem like cope but could help is military sleeping techniques, takes one search on youtube to find one and it could help.
Habits
Now for the habits its really simple, Avoid mouth breathing at all costs, unless you want recession, airways issues and lowered age expectancy. Keep that mouth closed. If for some reason you have allergies or a reason where you cant breathe through your nose, its over.
For posture, unless you want to have a hunchback from rotting on .gg all day you need to keep that back straight, constantly having shitty posture is just going to lead you to look 3 inches shorter and also make you look like a rat.
