diet and macros for glute building

shaneshaneshaneshane

Yesterday was the last day of my cut, and now I want to start bulking up again in my lower body but with added muscle. I mainly want to build stronger glutes and thighs. Basically, I'm asking where to go from here and I know it's not as simple as just gorging myself without keeping track of calories. I already have my workout planned, so my questions are related to the subject of my diet:

- Will I need to tip the scales more on the side of high fat percentage in my macros, and by how much? Before the cut I was eating peanut butter every day and lots of avocados, but I never had a huge or shapely butt. I also was not counting calories for the most part before my recent cut.

- I'm also still unsure of how many calories I need. I'm currently about 132 lbs, 5'7, and I'm getting different calorie suggestions from different sources. Some say I need more than the others. I was doing 1,600 (at 138 lbs.) but I then discovered that the other sources were saying it should be 1,800 or even more. Calculating the activity and workout portion of the formula seems to make the suggested calories fluctuate between them all. I compromised and went up to 1,700 toward the end because I was feeling very hungry and annoyed some days for spending all my calories a bit too early. I was also feeling fatigued toward the very end of my 1,600. Should I just go by MFP's calorie suggestion for bulking even though it seemed a bit low (1,600's)?

-I know they say to go 100-200 over your maintenance for overall bulking, but would that still be true for the glutes or will this require a bit more advanced dieting as well as the workout compared to other areas? I currently have little fat back there, but I don't have a zero butt even after cutting and losing a few jean sizes. I understand only so much muscle can be built over a period of time, but it seems hard to factor in how much fat should develop into my glutes as well. I guess everyone's glutes form differently due to genetics too, so it's at least partly a guessing game?

Thanks so much for any advice and helpful sources

letsgain01

Just use mfp as a guideline, and don't forget to account for your workouts and how active you actually are during the day. If you notice you aren't gaining, up your daily goal until you are. I would go on a week by week basis but I'm impatient and also gaining bc I'm underweight. Others here might suggest a longer amount of time between deciding it isn't enough.

bbell1985

Eat in a surplus of 200-250 calories. Use the data you have now to determine your maintenance and then add the calories to that. You don't need a special macro mix for glute building. Get a decent amount of protein, .8g per pound of bodyweight or so, make sure you're hitting a minimum fat target of .35g per pound of body weight (it will likely be higher than that if you're in a surplus), get your carb on. Most importantly, be in a surplus and train for your goal.

It is kind of a guessing game as to what will happen back there. After my cut, I gained two inches back to my hips on a bulk. There was some muscle, but there was some fat too of course. Regardless, the shape is MUCH better than after my cut.

psuLemon

How many calories were you eating when you were cutting? And how much, on average, were you losing per week? In general for macros:

Pro - .8-1g/ lb (i get near 1g per lb mainly for satiety)
Fats - .35-.6g/lb
Carbs - Rest

The larger question when it comes to building muscle is truly your workout program and whether or not it's going to be effective for your goals. So if you want some feedback, I would recommend posting it. I can tell you, more often than not, that people do not follow a good program (often found to follow bro-splits) which do not align to the lifting level or goals.

sardelsa

Great advice above. I do want to add, what were you doing before your cut? You said you never had a huge or shapely butt, were you bulking or maintaining? Lifting and following a program then?

Also, I am your height and 1600 seems very low to bulk. You may have to play around with numbers, and it also depends on your logging. You could be eating 1600 on paper but more in reality.. which is fine.. as long as you are gaining according to plan.

You don't mention your program but as the others said, it is going to come down to your calories (being in surplus to bulk) and your lifting program to build the glutes. In general, glute hypertrophy is best with high frequency and volume (within proper programming of course).

serapel

I am interested in this topic for sure!

peaceout_aly

shaneshaneshaneshane wrote: »

Yesterday was the last day of my cut, and now I want to start bulking up again in my lower body but with added muscle. I mainly want to build stronger glutes and thighs. Basically, I'm asking where to go from here and I know it's not as simple as just gorging myself without keeping track of calories. I already have my workout planned, so my questions are related to the subject of my diet:

- Will I need to tip the scales more on the side of high fat percentage in my macros, and by how much? Before the cut I was eating peanut butter every day and lots of avocados, but I never had a huge or shapely butt. I also was not counting calories for the most part before my recent cut.

- I'm also still unsure of how many calories I need. I'm currently about 132 lbs, 5'7, and I'm getting different calorie suggestions from different sources. Some say I need more than the others. I was doing 1,600 (at 138 lbs.) but I then discovered that the other sources were saying it should be 1,800 or even more. Calculating the activity and workout portion of the formula seems to make the suggested calories fluctuate between them all. I compromised and went up to 1,700 toward the end because I was feeling very hungry and annoyed some days for spending all my calories a bit too early. I was also feeling fatigued toward the very end of my 1,600. Should I just go by MFP's calorie suggestion for bulking even though it seemed a bit low (1,600's)?

-I know they say to go 100-200 over your maintenance for overall bulking, but would that still be true for the glutes or will this require a bit more advanced dieting as well as the workout compared to other areas? I currently have little fat back there, but I don't have a zero butt even after cutting and losing a few jean sizes. I understand only so much muscle can be built over a period of time, but it seems hard to factor in how much fat should develop into my glutes as well. I guess everyone's glutes form differently due to genetics too, so it's at least partly a guessing game?

Thanks so much for any advice and helpful sources

I'm bulking with the intention of building a lot of muscle in my glutes (and back) and have been following the 150-250 surplus per day. I focus on getting protein in as much as possible, and allow a little extra on days when I know I went above and beyond in the weight room. My suggestions include incorporating bands into your work outs and following your program strictly. Make every second in the gym count. Listen to your body. Since you're going to be bulking, eat when you feel hungry and when you know you burned extra calories due to new PR's, etc. Your entire body will tone and grow, but you can "focus" on growth in a specific place much easier than targeted loss.

peaceout_aly

I think bulking is a major learning process nutritionally. You have to find how quick your metabolism is, how quickly your body builds muscle/burns calories...just play around with month by month increases. You may find that building muscle/gaining is much more difficult than you'd expect.

leajas1

sardelsa wrote: »

Great advice above. I do want to add, what were you doing before your cut? You said you never had a huge or shapely butt, were you bulking or maintaining? Lifting and following a program then?

Also, I am your height and 1600 seems very low to bulk. You may have to play around with numbers, and it also depends on your logging. You could be eating 1600 on paper but more in reality.. which is fine.. as long as you are gaining according to plan.

You don't mention your program but as the others said, it is going to come down to your calories (being in surplus to bulk) and your lifting program to build the glutes. In general, glute hypertrophy is best with high frequency and volume (within proper programming of course).

Agreed. I'm 5'6" and was 125 when I started bulking. All the calculators had me just under 1900 to bulk, but I was still losing at those calories. I'm set at just under 2300 now and I eat back all my exercise calories, so I typically end up eating an average of 2500/day for a slow gain. I simply upped my calories by 100 each week to get the where I needed to be. You'll have to play around with it for a bit until you hit your stride.

shaneshaneshaneshane

Before my cut I was just eating healthy - no junk food, zero caffeine, no added sugars (just honey and stevia), and strictly whole grains. I never really kept track of calories, as I never had a weight problem, nor was I ever too serious about my figure. I've always been active and I have been at least somewhat athletic throughout my life. I also have a tremendous appetite, so eating was never a problem, but putting on weight was still my biggest challenge.

I started on 1,600 calories for my cut. I drastically lost some body fat and I'm sure some muscle as well. I was weighing everything, even ketchup, right down to the gram. This is really the first time I've counted calories and really kept track of what I ate, but I've always had some type of exercise routine off and on. I started out at a max of 138 lbs before my cut and I've been as low as 130 at the end of the 30 days.

My current 60 minute workout, 3 days a week:

Weighted Donkey Kicks - 3 sets of x21
Elevated Glute Bridges - 3 sets of x10 each leg
Banded Clamshells - 3 sets of x15 each leg
75 lb. Glute Bridges - 3 sets of x8-10
Weighted Fire Hydrants - 3 sets of x15 (I alternate these with Clamshells)

My cardio is usually 30 minutes of dancing a few times a week and during the warm months I'll jog a few miles a day- very minimal cardio compared to most.


I have very limited equipment. I'd like to at least have 100 lbs. for my floored glute bridges, but for now this is all the weights I have. I also want to go back to doing squats, but I honestly don't like them as they seem more advanced. However, the squats seem to make me feel stronger overall and my knees actually feel stronger too once they are in my routine.
I'd also like to incorporate some Romanian Dead Lifts with a kettle bell (no idea on the weight I need yet), Bulgarian Split Lunges with dumbells, Step Ups, and possibly try some Walking Lunges with 20 lb. weights. Again, to do these I'd need to go buy some more equipment. I really have no idea if this is enough or too much of a workout, but it makes me feel pretty good after and it's something to keep me active. These new ones I likely won't just tack on with my current workout, but I'll trade them in with an exercise that works similar muscles. This is all my rough attempt at working the different areas of the glutes. I'm basically trying to follow data and picking the best exercises out of a chart from Glute Guy. I'm trying to hit all areas of the glutes.

sardelsa

Just keep in mind when bulking or cutting, as long as you keep the food overall nutritious, no need to cut out junk or caffeine or sugar. I have ice cream every night even when I'm cutting. I mean, if you like eating that way, great, but if you are having a hard time reaching your cal goal to gain nothing wrong with adding some of that stuff back in. If you saw what I ate on a regular basis, ha.. but anyways..

Have you checked out the Strong Curves Bodyweight program? It is pretty good.. and you don't need a lot of equipment for it. You can find the PDF online if you don't want to buy the book.

I wouldn't say squats are advanced at all... especially bodyweight and goblet. You can do a lot of those moves without weight.. even without a bench. Do you have an ottoman? I have used one to do bodyweight hip thrusts, Bulgarians and step ups in my living room.

ndj1979

shaneshaneshaneshane wrote: »

Before my cut I was just eating healthy - no junk food, zero caffeine, no added sugars (just honey and stevia), and strictly whole grains. I never really kept track of calories, as I never had a weight problem, nor was I ever too serious about my figure. I've always been active and I have been at least somewhat athletic throughout my life. I also have a tremendous appetite, so eating was never a problem, but putting on weight was still my biggest challenge.

I started on 1,600 calories for my cut. I drastically lost some body fat and I'm sure some muscle as well. I was weighing everything, even ketchup, right down to the gram. This is really the first time I've counted calories and really kept track of what I ate, but I've always had some type of exercise routine off and on. I started out at a max of 138 lbs before my cut and I've been as low as 130 at the end of the 30 days.

My current 60 minute workout, 3 days a week:

Weighted Donkey Kicks - 3 sets of x21
Elevated Glute Bridges - 3 sets of x10 each leg
Banded Clamshells - 3 sets of x15 each leg
75 lb. Glute Bridges - 3 sets of x8-10
Weighted Fire Hydrants - 3 sets of x15 (I alternate these with Clamshells)

My cardio is usually 30 minutes of dancing a few times a week and during the warm months I'll jog a few miles a day- very minimal cardio compared to most.


I have very limited equipment. I'd like to at least have 100 lbs. for my floored glute bridges, but for now this is all the weights I have. I also want to go back to doing squats, but I honestly don't like them as they seem more advanced. However, the squats seem to make me feel stronger overall and my knees actually feel stronger too once they are in my routine.
I'd also like to incorporate some Romanian Dead Lifts with a kettle bell (no idea on the weight I need yet), Bulgarian Split Lunges with dumbells, Step Ups, and possibly try some Walking Lunges with 20 lb. weights. Again, to do these I'd need to go buy some more equipment. I really have no idea if this is enough or too much of a workout, but it makes me feel pretty good after and it's something to keep me active. These new ones I likely won't just tack on with my current workout, but I'll trade them in with an exercise that works similar muscles. This is all my rough attempt at working the different areas of the glutes. I'm basically trying to follow data and picking the best exercises out of a chart from Glute Guy. I'm trying to hit all areas of the glutes.

do you have access to a gym that you can join?

psuLemon

shaneshaneshaneshane wrote: »

Before my cut I was just eating healthy - no junk food, zero caffeine, no added sugars (just honey and stevia), and strictly whole grains. I never really kept track of calories, as I never had a weight problem, nor was I ever too serious about my figure. I've always been active and I have been at least somewhat athletic throughout my life. I also have a tremendous appetite, so eating was never a problem, but putting on weight was still my biggest challenge.

I started on 1,600 calories for my cut. I drastically lost some body fat and I'm sure some muscle as well. I was weighing everything, even ketchup, right down to the gram. This is really the first time I've counted calories and really kept track of what I ate, but I've always had some type of exercise routine off and on. I started out at a max of 138 lbs before my cut and I've been as low as 130 at the end of the 30 days.

My current 60 minute workout, 3 days a week:

Weighted Donkey Kicks - 3 sets of x21
Elevated Glute Bridges - 3 sets of x10 each leg
Banded Clamshells - 3 sets of x15 each leg
75 lb. Glute Bridges - 3 sets of x8-10
Weighted Fire Hydrants - 3 sets of x15 (I alternate these with Clamshells)

My cardio is usually 30 minutes of dancing a few times a week and during the warm months I'll jog a few miles a day- very minimal cardio compared to most.


I have very limited equipment. I'd like to at least have 100 lbs. for my floored glute bridges, but for now this is all the weights I have. I also want to go back to doing squats, but I honestly don't like them as they seem more advanced. However, the squats seem to make me feel stronger overall and my knees actually feel stronger too once they are in my routine.
I'd also like to incorporate some Romanian Dead Lifts with a kettle bell (no idea on the weight I need yet), Bulgarian Split Lunges with dumbells, Step Ups, and possibly try some Walking Lunges with 20 lb. weights. Again, to do these I'd need to go buy some more equipment. I really have no idea if this is enough or too much of a workout, but it makes me feel pretty good after and it's something to keep me active. These new ones I likely won't just tack on with my current workout, but I'll trade them in with an exercise that works similar muscles. This is all my rough attempt at working the different areas of the glutes. I'm basically trying to follow data and picking the best exercises out of a chart from Glute Guy. I'm trying to hit all areas of the glutes.

So keep in mind, the ability to gain muscle is largely going to depend on how well your program is designed. If you do not have equipment, i would probably look into a structure body weight program that is going to focus on progressive overload (found here), rather than compiling a bunch of moves together yourself. To gain muscle, you have to get adding volume (reps, sets and/or weight) to get stronger and force your body to gain. At some point, you will either have to buy more equipment or consider joining a gym.

serapel

If you wanna grow glutes, I'd suggest that you start elevating your shoulders and move to the barbell hip thrust. You will likely have to lower the weight, but the ROM is way better and you will totally fire up those glutes with more intensity.

shaneshaneshaneshane

I can't do gyms. It's hard to focus with people and things going on in the background. Nearest gym is like an hour away as well. I'm going to pick up some more equipment soon. I just don't feel satisfied with my routine. I can't seem to go beyond my current weight/reps/sets, and I'm not sure if it's mental or physical. 60 minutes does seem like a drag with what I do, and it feels more like cardio to be honest - I really have to refine my form and technique too. I wanted to try hip thrusts, but I have nothing yet of that height. I've also got limited space, but I'm willing to do what I can which is better than giving up and doing nothing.

psuLemon wrote: »

So keep in mind, the ability to gain muscle is largely going to depend on how well your program is designed. If you do not have equipment, i would probably look into a structure body weight program that is going to focus on progressive overload (found here), rather than compiling a bunch of moves together yourself. To gain muscle, you have to get adding volume (reps, sets and/or weight) to get stronger and force your body to gain. At some point, you will either have to buy more equipment or consider joining a gym.

Thanks. I'll end up ditching my custom routine and go right for the Strong Curves programs there. I was ignoring a lot of info and just trying to make any attempt at a program, but if I'm going to do it I may as well do it right. I'm ready to reassess and get some real results.

Thanks everyone for teaching me, at the very least, a little something extra.