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Increasing Glute Size

Training discussion on Increasing Glute Size, within the Bodybuilding Forum; I've always been a small framed woman (read: skinny), but I have always had a very large bubble butt, something ...


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Old 11-20-2011, 04:26 AM   #1
IHaveAPie
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Unhappy Increasing Glute Size

I've always been a small framed woman (read: skinny), but I have always had a very large bubble butt, something that I never showed off but was well known for. I started working out regularly 8 months ago, mainly for my health, but I also wanted to tone up. My strength and endurance continue to greatly improve, and it's been a wonderful experience. I've gotten smaller and tighter everywhere, except...

on my butt! It has gotten substantially smaller (strike 1), and it does not look the LEAST bit firmer - the cellulite dimples look exactly the same, it looks just as flabby, and I still have the same rolls underneath (strike 2). I would be okay with it larger and flabby, or smaller and tight, but now I have the worst of both worlds.

It's hard for me to do too many exercises on it, because for some reason that part of my body gets and stays sore more easily than any other. I vary up the squats and lunges, but in general I do 1 giant set of squats (wide, regular, knees together), 1 set of forward, backward, or stationary lunges, 1 set of plies, 1 set of side lunges, and 1 set of side leg lifts or the abductor machine. I do each with 30 lbs. of weight (all I can hold for now), going slowly but with intermittent small quick pulses, until I get a good burn, and then I work through it a few more reps.

Am I doing something wrong? What would you recommend in order to build a substantial amount of muscle in a healthy way? Thank you for reading, and I'd greatly appreciate any help!
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Old 11-20-2011, 09:12 AM   #2
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What is your diet like?
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Old 11-20-2011, 01:11 PM   #3
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Seems like you got the exercises down. To cut the fat, you will have to be on a cutting diet. To get rid of more of the soreness, just stretch more before and after after workout, after especially. Other than that, there isn't much else you can do...Just keep working at it and it will get better.

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Old 11-20-2011, 03:29 PM   #4
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What is your diet like?
Thanks for responding. I'm not strict with myself on my diet, but it's pretty clean. I mostly eat vegetables, nuts, whole grains, beans, and a little bit of fruit. I'm a vegetarian and have a very minor dairy allergy, so I usually only eat a little bit of dairy. I do worry about getting enough calcium and protein, but I started taking whey concentrate and isolate protein in July, and that has helped. I was aiming for about 1500 calories a day, but now I'm taking in about 1800 most days (some days more like 2,000, some days less like 1400). I weigh 110 lbs., so even though I exercise and have a fast metabolism, that's probably way too much.

What do you recommend? Thanks again!
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Old 11-20-2011, 03:30 PM   #5
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Seems like you got the exercises down. To cut the fat, you will have to be on a cutting diet. To get rid of more of the soreness, just stretch more before and after after workout, after especially. Other than that, there isn't much else you can do...Just keep working at it and it will get better.
Thank you!
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Old 11-21-2011, 07:03 PM   #6
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Thank you!
No problem. If you need any more help feel free to ask or PM me or whatever. Good luck!
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Old 11-22-2011, 05:38 PM   #7
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Originally Posted by IHaveAPie View Post
Thanks for responding. I'm not strict with myself on my diet, but it's pretty clean. I mostly eat vegetables, nuts, whole grains, beans, and a little bit of fruit. I'm a vegetarian and have a very minor dairy allergy, so I usually only eat a little bit of dairy. I do worry about getting enough calcium and protein, but I started taking whey concentrate and isolate protein in July, and that has helped. I was aiming for about 1500 calories a day, but now I'm taking in about 1800 most days (some days more like 2,000, some days less like 1400). I weigh 110 lbs., so even though I exercise and have a fast metabolism, that's probably way too much.

What do you recommend? Thanks again!
It sounds like a "healthy" diet but not necessarily what you need to feed your muscles so your butt looks how you want it to. What you need to do is figure out for sure if you are getting the protein and macros you need so you don't have to wonder. 1500 - 2000 calories for someone weight training actually sounds low. I was also curious how you know the protein supplement you're taking has helped?

For a good guideline of how much protein, carbs and fats you should be eating, take your lean body mass and multiply x1.5 for grams of protein and x1 for grams of fats and .25 for grams of fats. Divide those numbers by the number of meals you eat each day. You should be eating 6 small meals per day so if that is 165 g protein for you, then you should get at least 27g per meal.

I hope this helps!

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Old 11-22-2011, 05:40 PM   #8
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Whoops I meant multiply by "1" for CARBS and .25 for FATS. That was a typo lol
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Old 11-23-2011, 06:55 AM   #9
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1500-2000 cals for a woman is not all that low. IMO

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