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Building glutes

kelim1990kelim1990 Posts: 6Member Member Posts: 6Member Member
Hi guys! I am trying to build my glutes. I understand I need to eat at a surplus. Currently I only train 3 days a week. Glutes only. Do I need to eat at a surplus everyday? I don’t want to gain a lot of fat with muscle. Please give me advice. Thank you!

Replies

  • sardelsasardelsa Posts: 8,220Member Member Posts: 8,220Member Member
    I would keep your surplus consistent everyday. To keep fat gain at bay just keep the surplus smaller.
  • kelim1990kelim1990 Posts: 6Member Member Posts: 6Member Member
    @sardelsa @chieflrg thank you both. How much of a surplus do you all recommend?
  • sardelsasardelsa Posts: 8,220Member Member Posts: 8,220Member Member
    I would aim for 0.5lb gain per week or less, so about 250 cals above maintenance.
  • mikeedinburghmikeedinburgh Posts: 38Member Member Posts: 38Member Member
    I’d go about 200 above maintenance in the shape of good quality protein, maybe a little more on squat days!
  • Devil_DawgDevil_Dawg Posts: 93Member Member Posts: 93Member Member
    Alot of Squats and leg lifts
  • CahgetsfitCahgetsfit Posts: 1,742Member Member Posts: 1,742Member Member
    I also came here to say Bret Contreras and add Mark Carroll to that (Mark is Bret's protege, so same *kitten*, different package, lots of women with all the glutes)

    Good luck, and do some glute work for me. I hate it but really should do more of it.
  • zeejay19zeejay19 Posts: 8Member Member Posts: 8Member Member
    Building any kind of muscle, higher protein intake is the most important! Hipthrusts have helped shape my *kitten* big time! Started almost a year ago and i've gotten up to 290lbs at 115lb bodyweight. Aim for 30% protein for your macro goals. Carbs& fats can be interchangeable. Say you went over 11 in carbs, but you have 11 left in fats. That balances out. I use JEFIT App to keep track of lifts. Its like facebook, but for fitness. https://www.jefit.com/app/?r=5462537
  • zeejay19zeejay19 Posts: 8Member Member Posts: 8Member Member
    sardelsa wrote: »
    zeejay19 wrote: »
    Building any kind of muscle, higher protein intake is the most important! Hipthrusts have helped shape my *kitten* big time! Started almost a year ago and i've gotten up to 290lbs at 115lb bodyweight. Aim for 30% protein for your macro goals. Carbs& fats can be interchangeable. Say you went over 11 in carbs, but you have 11 left in fats. That balances out. I use JEFIT App to keep track of lifts. Its like facebook, but for fitness. https://www.jefit.com/app/?r=5462537

    The problem with dealing with % is that is depends on intake. 30% would put me at 263g of protein according to my last bulking intake. Way overkill for someone who is only 130-145lbs. Using g of protein per lb/lean body mass is more accurate.

    Ahh, yes, very good point!! I believe to 0.75-1g of Protein/ lb of body weight is ideal for making gains.
  • Theoldguy1Theoldguy1 Posts: 370Member Member Posts: 370Member Member
    sardelsa wrote: »
    zeejay19 wrote: »
    Building any kind of muscle, higher protein intake is the most important! Hipthrusts have helped shape my *kitten* big time! Started almost a year ago and i've gotten up to 290lbs at 115lb bodyweight. Aim for 30% protein for your macro goals. Carbs& fats can be interchangeable. Say you went over 11 in carbs, but you have 11 left in fats. That balances out. I use JEFIT App to keep track of lifts. Its like facebook, but for fitness. https://www.jefit.com/app/?r=5462537

    The problem with dealing with % is that is depends on intake. 30% would put me at 263g of protein according to my last bulking intake. Way overkill for someone who is only 130-145lbs. Using g of protein per lb/lean body mass is more accurate.

    Agree on the grams per lb. But to be honest 3500 calories for a 130-145 pound female is a probably a bit on the far end of the bell curve and 30% of calories would be a reasonable range for many and would correspond to the gram per pound of lean body mass.
    edited August 10
  • sardelsasardelsa Posts: 8,220Member Member Posts: 8,220Member Member
    Theoldguy1 wrote: »
    sardelsa wrote: »
    zeejay19 wrote: »
    Building any kind of muscle, higher protein intake is the most important! Hipthrusts have helped shape my *kitten* big time! Started almost a year ago and i've gotten up to 290lbs at 115lb bodyweight. Aim for 30% protein for your macro goals. Carbs& fats can be interchangeable. Say you went over 11 in carbs, but you have 11 left in fats. That balances out. I use JEFIT App to keep track of lifts. Its like facebook, but for fitness. https://www.jefit.com/app/?r=5462537

    The problem with dealing with % is that is depends on intake. 30% would put me at 263g of protein according to my last bulking intake. Way overkill for someone who is only 130-145lbs. Using g of protein per lb/lean body mass is more accurate.

    Agree on the grams per lb. But to be honest 3500 calories for a 130-145 pound female is a probably a bit on the far end of the bell curve and 30% of calories would be a reasonable range for many and would correspond to the gram per pound of lean body mass.

    Maybe so but even at 2500 cals (which is pretty average for gaining) that is around 188g so still high. Grams is based on bodyweight/goalweight/LBM and avoids these issues
  • Keto_VampireKeto_Vampire Posts: 1,692Member Member Posts: 1,692Member Member
    If you’re going to train your glutes you might as well do the rest of your body- just don’t be like that guy at the gym who just does chest and nothing else..

    Yeah, generally good to be balanced overall & less frustrating not seeing progress when over-prioritizing. Throwing all your eggs in one basket is obviously going to have diminishing returns... Still, nothing wrong with prioritizing one bodypart over the whole so long as it's not to the point of neglect.

    Mike Israetel going over more specifically/objective info how to prioritize one bodypart, quantifying reps/sets/frequency:
    edited August 14
  • LolalikeslolagetsLolalikeslolagets Posts: 114Member Member Posts: 114Member Member
    If you’re going to train your glutes you might as well do the rest of your body- just don’t be like that guy at the gym who just does chest and nothing else..

    Yeah, generally good to be balanced overall & less frustrating not seeing progress when over-prioritizing. Throwing all your eggs in one basket is obviously going to have diminishing returns... Still, nothing wrong with prioritizing one bodypart over the whole so long as it's not to the point of neglect.

    Mike Israetel going over more specifically/objective info how to prioritize one bodypart, quantifying reps/sets/frequency:

    Love Dr. Mike!
  • surjiosurjiosurjiosurjio Posts: 33Member Member Posts: 33Member Member
    Heavy lunges 💪🏽💪🏽💪🏽💪🏽
  • vasanakeokhamvasanakeokham Posts: 3Member Member Posts: 3Member Member
    It’s best to just train a full body workout. Proportionally is definitely more appealing. I’m 5’1 @ 110lbs currently and I carry most of my muscles on my lower body; quads, hamstrings, and glutes. I do isolation workouts, my protein intake is roughly 120-150/g, 2500-3000 calories, and allow myself 1-2lbs max a week in weight gain. It’ll fluctuate with water content. But my goal is 120-130 in a few months. Now being 5’1 that’s a lot to add and maintain.
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