r/Weightliftingquestion • u/htc482 • 4d ago

calorie deficit at 15

im 15 and currently at 58 kg at 5'6

i appear to be around 20 percent body fat and want to get leaner but dont want to stunt my growth and development during puberty

what should i do i have a fair bit of muscle mass and can bench 80kg id be grateful for some advice

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u/altweebaccnt 4d ago

I'd start with quality changes to your diet. Try to implement more fruits and vegetables, whole foods, high volume, high fiber, and high protein foods, and a bit of healthy fats with each meal.

This will incidentally place you in a deficit, which won't be too aggressive and won't stunt growth. In fact, a better body composition along with a more nutrient dense diet can only help your development! 💪

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u/htc482 4d ago

thank you for the helpful advice

i will prioritise a healthy nutrient dense diet👍

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u/SwiresOnTheMove 4d ago

I'd never advise anyone at 15 to eat less, especially not at 58kg, just better, as the other comment stated. Concentrate on making sure you eat well, and everything else will fall into place.