Getting some buns.
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.
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.
Thanks for the help guys.
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.
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.
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.
Flying on Life.
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.
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