Grow gluten & stay lean...

absandbootygoal

Hi,

I have got to a weight I am happy with maybe a bit on the smaller side. But now I wish to:
grow my glutes as they seem to have shrunk
get stronger generally
BUT remain lean as I have some baby abs coming through

How do I do this?

Also is there a way to give myself a more curvy/feminine shape ⌛️? Any tips would be great.

sardelsa

Unless you are very lean or underweight, you can look into recomp to build muscle and lose fat over time. It can be a very long process for many so patience will be key. Alternatively you can run a lean bulk but you will gain some fat in the process. Either way make sure you get adequate protein and follow a lifting program focused on the glutes if that is your primary aim, something like Strong Curves. There are others too.

See these links for more info:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

GaryRuns

absandbootygoal wrote: »

Also is there a way to give myself a more curvy/feminine shape ⌛️? Any tips would be great.

That's going to vary from woman to woman. You're already looking for ways to keep your midsection slim and your butt big. The only other thing would be your chest. Not a whole lot you can do about that in the gym. You can do some chest exercises like bench press or flys to increase the size of the underlying muscle but the change isn't going to be dramatic in most cases.