Gaining for a curvy physique

focusandgo

Hi everyone!

After months of hard work I hit my goal weight (145lbs at 5'8") but I have found that I've lost some of my curves (butt, bust etc) and I would like to work on gaining 10 lbs in a healthy way

I go to the gym and lift weights (not super heavy but I do many reps) but I have no idea how to eat and lift strategically to have a "curvier" body- I would really appreciate any advice!

Thank you!

jessiefrancine

I think you should consider lifting heavy. Find a beginner's program and follow it. Good ones are Stronglifts 5x5, Starting Strength or New Rules for Lifting. If you're looking for butt-specific moves, you might also look at the Strong Curves program.

As far as diet, I would suggest eating at maintenance or perhaps a bit of a surplus if you want to add mass/curves.

focusandgo

Thanks so much I did a bit of research on "strong curves" and people seem to love it! I need that sort of structure - thank you for the suggestion!

jessiefrancine

Don't be afraid to lift heavy! Many women are surprised how much they enjoy it.

ChampCrucial

I second that. Weight loss is like a balloon. You can fill it with oil/fat or water/muscle. As you lose some oil and can replace it with water. AS you know they don't mix though. Also look at nowloss.com he has a lot of exercises to add on top of a program you start following

chocolate_owl

Another vote for Strong Curves - I've definitely put some roundness onto a previously pancake-flat butt. The first 12 weeks emphasize form more than weight, but if you're already competent at squatting and deadlifting, go for the lower end of the suggested rep range (10-12) and higher weight instead of the semi-ridiculous 20 reps per set. If you're not comfortable and confident with those lifts, the higher reps at body weight/low weight are a good idea - you need proper form to keep progressing and avoid injury.

HamsterManV2

You can definitely lift heavy - I would say that this is the best way to give you the body you want. Women lack testosterone, so you will not get "bulky" through heavy lifting. The muscle mass monsters are all on steroids AND years of training AND eating with a goal to gain mass. You will not accidentally become "huge"! That's like going to college and accidentally becoming a neurosurgeon.

I also suggest Strong Curves - a program with a planned progression is a good program (i.e. goal to increase X lift by Ylbs in Z time). And you can adjust it to beginner or intermediate lifter.

jasmang

i agree with all of the above... lifting heavy is how you make your beautiful muscles grow!

Jthanmyfitnesspal

I think it's dangerous to have the goal of gaining back 10lbs (or any amount). Instead, try maintaining while getting stronger.

(But then, my own motivation is health not appearance. I don't judge either way.)

Springfield1970

This butt lifts over 220lbs. It seems easy now, and my sprinting is awesome! Strong Curves and a small calorie surplus will do it. No need to eat more than 100-120g protein. Get those carbs in.

psuLemon

Jthanmyfitnesspal wrote: »

I think it's dangerous to have the goal of gaining back 10lbs (or any amount). Instead, try maintaining while getting stronger.

(But then, my own motivation is health not appearance. I don't judge either way.)

Gaining muscle won't make you unhealthy. In fact, if anything, it will improve your health. More muscle = stronger body. More support for your body. Faster metabolism. And after your bulk, you cut any fat you gained.