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What is your diet like?

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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Thank you!

No problem. If you need any more help feel free to ask or PM me or whatever. Good luck!

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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