15 Years old, 20% bodyfat, is it ok to recomp?

[Qartan]

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!

[CommitmentRulz]

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?

[Qartan]

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.

[Qartan]

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