Getting some buns.

[Av8tor]

Can anyone recommend a good way to get lower body build out without just overeating and getting fat. I am 5' 9", 151.6 lbs, 30" waist, 42" chest, about 32" across the cheeks, with 15.5% body fat. I would like to get some butt and legs without just having muscle. I take in about 2900 calories a day and 150+ grams of protein. I work out 3x week. I have the metabolism of a humming bird and have a stressful business which eats a lot of calories. I've tried a few things but just can't get those buns to grow. Any ideas or suggestions would be appreciated.

[TAURUS]

YOUR metabolism leads me to beleive you have an ecto-morph body type, which is good - you process food easily and quickly, and bad - you will tend to be a hardgainer as you mentioned from the growth comment. YOU definately will benefit from LEG exercises such as 'machine' presses, OR/and squats if your technique is down. Deadlifts will add to the thickness of your upper thighs, glutes and lower torso/back areas. I would advise developing your legs to a fuller extent BEFORE you use HEAVY weights in the deadlift. IMO it will eliminate that 'skinny leg, big ass, skinny torso -- look'. YOU need to do twice as much lower body work compared to upper body. Dont worry about bustin yourself with chest and arms for awhile. Toss out AB work as well, unless you have a 6-pack fetish. Do a HEAVY lower body workout once a week inclusively, followed by a MODERATE lower and upper body workout 5-7 days apart. ONE workout every 5-7 days, when done with intensity, and combined with your ecto'ness, will provide more than enough stimilus to the fibers you want to develope. A 42" chest seems good for your weight - so for upper body, do some heavy bent-rows, and standing Military for the shoulders. THATS all Id do - LEG PRESSES (FOR 'NOOBS'), SQAUTS (IF YOUR PROFICIENT) - ROWS (ENTIRE BACK) AND MILITARIES (FOR SHOULDERS). FORGET the rest - ILL take heat for that. As for the diet, someone else can chime in....OH on the HEAVY leg/torso workout day, ADD some GOOD isolation exercises for the hams AND glutes for a good tear-down.

[Purepower]

Av8tor, I would not reccommend that you neglect any part of your body like chest or arms just because they may be a little ahead of the rest of your body as far as developement goes. You need a good workout for your entire body, if you want to concentrate on your lower body thats fine. Focus on at least one core exercise for each bodypart like Squats, military presses, bench press, barbell curls, deadlifts, pullups, straight legged deads, etc... Then add in a couple supporting exercises for each muscle group. With exercises like squats, start off using light weight, then as you become more comfortable slowly increase your weight. Also, like Tarus said, sounds like you have an ectomorph body type, maybe you should up your calorie intake. Raise your protein to around 225 g/day and up your carbs. At 5'9" and 151 lbs sounds like you are burning up everything you take in with not enough extra calories to put on any additional size. Consistency is the name of the game....stick with your training and diet and you'll get where you want.

[Av8tor]

That was quick and concise. I don't understand the ectomorph part but I'll find out. You are right about the calorie count. If I don't take in that many I'll drop on weight. I try to work out every body part. I do my upper body at with my trainer and at home do the lower body. I don't ignore even the slightest muscle. I am really afraid of taking any more calories because I don't want to just gain weight but convert those proteins into good structure. My major daily protein is from Amplify by GNC. One scoop chocolate, one banana, 8 oz. milk, 1 oz fresh almonds, 2 heaping tablespoons peanut butter, 1 oz. flax oil, blended with 4-6 ice cubes and it's a milk shake to die for. Two of these a day with 3-5 snack meals a day a maybe even a can of Boost Plus. With all of that you would think I would be a Fat Albert but I maintain only. I feel like if I eat anymore they will nickname me Sharkie.

[Darkhorse]

Ectomorph-Naturally skinny with a high metabolism.

Mesomorph-medium build. Easiest to get very muscular.

Endomorph-Slow metabolism. Has to work very hard to not get fat.

[TAURUS]

Planes or choppers?

[Av8tor]

I must fall into the both. In only eight months at almost 62 I literally went from a vegatable to a beefsteak and didn't just ballon out. I work out 2-3 times a week for about an hour and bicycle a couple of times a week. According to my trainer and others I would be the poster boy of body building in my age and weight group. I don't see that myself when I look in a mirror but I do know my clothes don't fit the same as they use to. The one thing I don't have though is the butt I want for my pants to hang on. I guess I may be in to much of a hurry and should just keep working the right way. Flight Engineer, C-130's and Private Pilot. Own a Piper Cherokee. Flew on choppers a few times but not in the left seat.

[TAURUS]

When you decided to become a pilot, did you have a sense that you would be able to fly a plane PRIOR to even having flown on your own or with the trainer? Where you a 'natural' pilot with training to perfect your skill, or did you approach it from the view-point that 'training' would enable you to become a pilot? Ive flown before with a friend, and found it to my liking when I took over the controls. Ive mentioned to family members that I beleive I could easily get my license and make a living with it. I recently found out that a family member suspects me of having unreasonable expectations of myself and thinks Im 'irrational' and questions my 'mental-health' -too put it politely -- NOT a word of a lie! This brings me to what you said earlier in another thread about being goal-oriented, motivated and positive. No matter how positive I try to remain thru everything, Im always facing negative attitudes and opinions from others, of my beleifs in what I sense I can accomplish from my life. Its apparent to me that some people like to see others prosper, while some like to see people fail. What type of advice can you offer on the latter? Ive asked this question to many people, yet have never gotten anything other than 'beleive in yourself', which Ive got covered. Im trying to avoid anyone or thing negative as well - to no effect! Tough questions, but what the hell... I used to own a Jeep Cherokee.

[Av8tor]

I became a pilot when I was about 50. It took that long to get my kids out of the house and for me to have enough money to do what I wanted. In my heart I have always been in an aircraft. My love for flying started in the 6th grade or when I was 11. I knew then that I would fly in aircraft, be a pilot, and own my personal aircraft one day. I believe anyone can do the impossible if they try. I also want to see anyone and everyone succeed. I am not jealous of another's success but on the contrary am happy for them. Negative people have been around since the beginning. They have shortcomings and see failure as their plight in life. They radiate their misery and want to see others in the same situation as they are. The only way to overcome this is to have a positive attitute and keep working on them to help them overcome their fear of success. Yes, fear. They don't know what to do if they wake up happy and singing and say hello to others. They don't want the responsibility of being a leader. They don't want more money than they know how to manage. They work and live for Saturday night and a Bud. They have no plans and don't usually enjoy what they do. They wallow in self pity and try to bring the rest of the world into their pig pen of life. Don't believe only in yourself but others as well because there are others who want to get out of that mess along with you. If someone says something discouraging to you return it with a compliment or try to encourage them. If they say you can't succeed then show them you can. You want to be a pilot then go for it. Slip the surley bonds of earth and dance on laughter silvered clouds with you in the pilot's seat. Don't let life or others in life beat you down. Every day to me is "Wonderful, Marvelous, and Great." Ask anyone who knows me. Will Rodgers once said "I never met a man I didn't like." Do the same.

[TAURUS]

GOOD answer. Ive known to from a young age that Ill be flying something someday - preferably from the left-seat. Im not sure of the way i'll go to get it though - Rotary right from go, OR a fixed wing-license first, with a rotary conversion later. I like the idea of vertical flight AND float-planes could be a possibility too. The $ factor is about a 50,000 hit right off the bat (CAN) for rotary, while fixed is a lot cheaper with the incremental steps. Choppers are pricey, while planes can be affordable. Demand for choppers and their pilots in Western Canada is growing non-stop and are far-superior to planes due to the mountain flying aspect and auto-rotation capabilities are a must in the sticks too! The improved breed of newer-piston engines are making ownership/leasing far more realistic and maintenance/operation costs are lower as well. I could go on forever about it! The next time you watch 'FIRST-BLOOD' with Stalone, look out for the orange/brown and yellow chopper in the movie (OKANAGAN HELICOPTERS) - the pilot is the father of an old buddy who I grew up with as a kid. WHICH brings me back to the beginning of my love of choppers. His dad would (closely) BUZZ our neighbourhood EVERYDAY and throw in a bank for the full effect. I have had the FEVER ever since! (both his kids fly now - ones a bush pilot (floatplane) and the others a chop pilot) I dunno, the way I see it, when all my 'buddies' are out on their 'hogs', Ill be divebombing them in my bird
-fingers crossed-

NOTE: watch for David Carusso in the movie - hes one of the deputies.