Hello everyone, I recently join this community for learning new things about this sport.

And my biggest problem is :

I am 20 years old 167 cm and I am not growing since 2 years and I have been going to gym for bodybuilding since 3 months ( and I made this sport like 6 months 2 years ago.) My epiphysis are closed according to rontgen results.

My dad is 165 and my mom is 158 cm.

Also I still dont have beard or hair on my cheeks. 

And I realised I wasn't eating enough protein,carbs everyday but I am eating enough protein and take calcium everyday and I read some comments on internet about being more taller after 20+ is still possible even if your epiphysis are close with right exercises.

I eat 3 banana , cabbage everyday and take multivitamin and calcium and magnesium pills everyday and I hang on chin up for opening my bones and stretching.

I want to gain some inches if its possible. What would you recommend me? Would you recommend me exercises and the foods for growing up a little bit more?

@dethagorf training will not make you grow taller my friend. Your height is determined by genetics, and the main thing you can do to help ensure you grow to your potential is eat enough food and get enough rest. Aside from that, your height won't be changed by doing a certain exercise or hanging from a pull-up bar, sorry to say. You're already taller than both of your parents so that's not too bad anyway 😊 

Not having any facial hair may also be a genetic factor - not everyone can grow facial hair easily, myself included. I wouldn't worry too much about that.. however, the other issue could be your testosterone levels, they may be a bit low. Have you had them checked?

I'd suggest you calculate your overall macros daily to make sure you're actually getting enough protein carbs and fats. Do you know exactly how much of each macro you're getting each day?

Thank you for such a quick reply.

I never checked my testostorene levels so far, I am erasmus student in Poland if I was in my country I'd check them right now but here the process its so complex. But I'll ask about that to my Polish friends.

I am 65 kg right now and I take like 120 gr. protein everyday, I only get fat from fish,chicken or meat and half an spoon of olive oil to my salad.

I don't use salt on my meal also.

I eat atleast 70gr. rice everyday.

Well @dethagor.. the food you listed there isn't much at all. Your protein intake should be at least 1g per pound of body weight. 65kg = 140lbs so you should be getting AT LEAST 140g of protein.. probably more.

You need a good amount of fat as well.. if you're only getting fat from meat and a tiny bit of olive oil, that's not enough. Same with carbs.. do you mean you eat literally 70g of rice? Or your get 70g of carbs from rice (e.g. you eat about 200g of rice)?

Have you tried tracking each of your macros daily on an app? You can use the @mealplan app here on the site if you upgrade to platinum or use something like MyFitnessPal.. it will be much easier for me to give you more direct recommendations if I know what you're getting at the moment.

I wouldn't worry about your testosterone levels at your age. The biggest determinant of low testosterone would be if you were not gaining any muscle mass from training and if your sex drive is very low - especially for somone at age 20. You would also not have a deeper voice and would have lots of body fat.

As Scott posted, height is determined by genetics and growth hormone levels. Your parents are not that tall so chances of you growing tall is low. The amount of facial and body hair you will have are determined by the amount and sensitivity of androgen receptors to DHT in your skin which is determined by your genes. DHT is the more powerful version of testosterone that is converted in the testicles via 5-alpha-reductase to DHT. If your hair follicles on your face and on your body are very sensitive to DHT, you will have more facial and body hair than someone who has less DHT sensitivity. This does not mean you have low testosterone but rather low DHT sensitivity in your skin and face. DHT is also what causes baldness and some people have higher DHT sensitivity in their scalp than others which is why some people go bald or have thining hair and some don't.

John

I eat like 200 gram rice everyday and it gaves me 48 gr carbs I think.

Also I calculated my daily protein and its like 180 gr. per day.

My voice isnt like woman voice but not like man voice too. Its not thick.

Since I begin the sports like 3 months I don't want to masturbate or having sex.

I was very skinny and I am at the bulk right now but my arms and my chest get pumped,also I cycled over 2000 km this summer and before that summer I gained muscles on my legs too but I'm not sure what's my problem is.

@dethagorf OK well.. is the rice your only source of carbs though? My main concern with what you have been saying so far is that you simply aren't eating enough.. which thankfully is an easy fix haha.

You just need to eat more and try tracking everything you eat for a day or two to see exactly how many calories you are getting. If you're getting 180g protein daily, that's great! But you also need enough overall calories too.

If you are truly concerned about your hormone levels, then have a doctor run a hormone panel to get your testosterone, growth hormone, estrogen (estradiol), and SHBG levels. It might be a bit expensive and some of the tests may take a few days to get results but it is the only way to know for sure if you have hypogonadism.

John

Sure, I will try to get more food which contains carb.

What do you think about yoga moves which claims makes you taller in a few week in a few months?

I'll run this test as soon as possible thank you.

@dethagorf like I said in my first post.. no training method will make you taller, it doesn't matter if it's yoga or weights or bodyweight. The thing with yoga is it might help your POSTURE, which in turn can make you LOOK taller simply because you stop slouching.

Your actual height is all down to genetics and getting enough food during puberty to maximize your growth 😊 

Agree with Scott - no exercises can make someone taller than what is already pre-programmed in their genes.

Only malnutrition can affect potential height but still within the boundaries of your genetics - meaning if your are meant to be 5' 6" tall that is what you will be unless you aren't eating enough food to support that growth limit and end up a bit shorter.

John