Teenagers turning to ‘cut and bulk’ regimes as social media fuels drive for ripped physiques

A growing number of teenagers are adopting "cut and bulk" cycles and other intense regimes to achieve highly defined musculature, driven in part by social media trends that celebrate a shredded look, health professionals and young people say.

Videos and posts tagged with phrases such as #shreddedphysique have been viewed billions of times on platforms including TikTok, and footage of boys as young as 13 and 14 flexing in school toilets is increasingly common. While some teens combine workouts and higher-protein diets with sport and balanced activity, a subset follows nightly gym sessions, strict calorie counting and periodised "bulking" and "cutting" plans modelled on content they find online.

Fourteen-year-old George Holland, who began lifting aged 11, is among those who have moved quickly from modest, supervised sessions to heavy compound lifts and competition. After winning bronze in the National Amateur Body-Builders' Association under-19s, George said he now benches about 140kg, squats 180kg and deadlifts 200kg. He described eating six meals a day and alternating 16-week bulking phases — consuming around 4,100 calories daily — with eventual cuts down to roughly 2,200 calories.

"I completely disagree with that, going to the gym when you are young is dead good for you," George told reporters, saying the routine has helped his discipline and mental health. He posts regularly to his combined 140,000 followers on TikTok and Instagram and is coached by a former Mr Universe.

Seventeen-year-old George Hazard, who built a home gym during the pandemic, said fitness became "a bit of an addiction" after he started training at 12. He described the social side of gym culture and said social media can provide "fountains of knowledge," though he acknowledged the challenge of following strict diets while living with family members who prepare meals.

Eighteen-year-old Nat Walney recounted a different arc. After experimenting with "dirty bulking" — eating large quantities of calorie-dense junk food between ages 13 and 16 — he said he developed acne and gastrointestinal problems. He now follows a self-directed carnivore-style approach that includes raw meat and long daily fasts of up to 20 hours, practices he said improved his mental clarity and physical appearance.

Health professionals and coaches caution that while physical activity in adolescence has clear benefits, extremes in training and nutrition carry risks. Children's dietitian Lucy Upton said the trend places emphasis on appearance rather than holistic health and warned that online fitness advice often lacks context or clinical grounding.

"Sometimes content can nod to a scientific truth, but when examined that 'truth' is in a completely different context," Upton said. She advised young people and parents to consider the credentials of those offering dietary or training guidance and to be wary when content is linked to sales or endorsements.

Sam Grady-Graham, a GB Boxing coach, said restrictive eating regimens during the 12-to-18 age range are potentially harmful because the rate of growth is "exponential" and requires a full, nutritious diet. He recommended prioritising movement quality and progressive loading rather than rapid escalation of weight or intensity.

Clinical concerns raised by specialists include effects on hormone health and normal growth, disruptions to eating patterns and the potential development of muscle dysmorphia — a body image disorder in which individuals see themselves as insufficiently muscular despite significant size. Intermittent fasting and prolonged calorie restriction can also be problematic for adolescents who need continuous energy and nutrients to support development, researchers say. Extended fasting or extreme diets can affect organ function and are not generally advised for teenagers.

Social media platforms amplify exposure to idealised physiques and simplified how-to content. Some creators link to studies or scientific papers, which may give the impression of rigor, but experts say research cited may not apply to adolescents or may be taken out of context. Adolescents reported using a range of online tools, including AI chatbots, to design routines; experts warn the quality and safety of algorithm-generated plans vary and lack individual clinical oversight.

Supporters of youth strength training say properly supervised resistance work can improve bone density, strength, mental health and athletic performance. The difference, professionals emphasise, is supervision, balanced nutrition and realistic progression tailored to a young person's stage of growth. Coaches and clinicians recommend focusing on nutrition from a variety of food groups, adequate calories for growth, technique and recovery, rather than rapid physique transformations.

Parents, teachers and coaches are being urged to look for signs that a young person's relationship with exercise and food is becoming harmful: obsessive calorie counting, social withdrawal, physical symptoms such as fainting or gastrointestinal distress, or rigid restrictive rules about eating. When concerns arise, clinicians advise seeking assessment from paediatricians, dietitians or mental health professionals with experience in disordered eating and adolescent growth.

As the visual culture of fitness continues to spread among younger cohorts, specialists say clear, age-appropriate guidance and oversight are needed to prevent harm while preserving the benefits of physical activity. Young people and families are encouraged to ask who is behind online advice, whether recommendations are evidence-based for adolescents, and to prioritise balanced nutrition and supervised, progressive training over fast results.

The trend shows no signs of abating as platforms continue to reward striking transformations. Health professionals say the challenge is to translate interest in fitness into sustainable, safe habits that support long-term health and development rather than short-term aesthetics.