Pancake Bum
marymichellec
Posts: 7
I'm eating 1650 cals a day and doing strong lifts5x5, three days a week. I need more to help this hopelessly flat butt. SHAPELESS AND FLAT. GIVE ME A PLAN, routine...whatever!!!! I CAN'T LIVE WITH THIS ANYMORE!!!
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More squats, more deadlifts, hip thrusts with weight, walking lunges with weight, flutterkicks, single leg bridges, sumo squats, and do all of your cardio on the StairMaster.0
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marymichellec wrote: »I'm eating 1650 cals a day and doing strong lifts5x5, three days a week. I need more to help this hopelessly flat butt. SHAPELESS AND FLAT. GIVE ME A PLAN, routine...whatever!!!! I CAN'T LIVE WITH THIS ANYMORE!!!
Stronglifts is a good plan. Calm down and be patient. In the mean time, volunteer for the less fortunate, to keep things in perspective.
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I agree with the second comment. Those exercises with weights will definatly help.
Remember though your glutes are a muscle and to get a bigger bum your glutes will need to grow so be patient. This takes time. Also eat alot of protein, this aids muscle growth.
Good luck girl
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So, not to overthrow the thread. But I do all of the things mentioned above to help my already BIG butt. So if these exercises and heavy weights help you get a bigger/better butt...What are they really doing to my already big/round butt?0
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How long have you been doing Stronglifts consistently?0
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arditarose wrote: »So, not to overthrow the thread. But I do all of the things mentioned above to help my already BIG butt. So if these exercises and heavy weights help you get a bigger/better butt...What are they really doing to my already big/round butt?
I'm certain it is making it awesome. My big butt looks awesome.
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arditarose wrote: »So, not to overthrow the thread. But I do all of the things mentioned above to help my already BIG butt. So if these exercises and heavy weights help you get a bigger/better butt...What are they really doing to my already big/round butt?
I'm certain it is making it awesome. My big butt looks awesome.
Okay. Good. I was hoping for awesomeness.
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MMMM butts... *sigh*0
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sits and waits for photo evidence0
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I used to run stairs; gave me a killer bum! ...and burn. 0
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You're lucky you can fix the butt. I have a boob issue that nothing can solve.0
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i had a fat butt (round but made of fat) dieted hard and did cardio 90 minutes daily (7 days) to prep for my 1st show, COACH told me not to squat bc it would give me a square shape ( ihad been squatiing heavy up til that point)- 3 months later i had legit pancake butt
- this year i squat and squat and deadlift and donkey kicked and lunged and all that good resitience for legs and butt- world of difference in legs and butt, i do have photo evidence but that stuff gets flagged and what not round here so feel free to check out my bodyspace same screen name0 -
Agreed with this.arditarose wrote: »arditarose wrote: »So, not to overthrow the thread. But I do all of the things mentioned above to help my already BIG butt. So if these exercises and heavy weights help you get a bigger/better butt...What are they really doing to my already big/round butt?
I'm certain it is making it awesome. My big butt looks awesome.
Okay. Good. I was hoping for awesomeness.
And OP, start looking at Bret Contraras' stuff. He is known as the "glute guy" for a reason. I really enjoyed running his strong curves program, which involves using variations of key lifts (squats, hip thrusts, and dead lifts). It has a full body beginner program, a full body advanced program, a body weight program, and glute only program. He also has a blog with a lot of free info about great exercises for improving your butt.
If you want to stick with stronglifts, try some accessory work afterwards that incorporates some of his butt improving suggestions. Or give it time, stronglifts will improve your butt on it's own. I am currently running Bret's glute challenge (http://www.t-nation.com/workouts/30-days-to-a-big-butt-great-squat), but I'm thinking afterwards I may return to Stronglifts. I initially was burnt out on the program, but after several months off, I'd like to try it again.0 -
RavenLibra wrote: »sits and waits for photo evidence
From left to right: me after losing 45 lbs with no exercise, me after lifting for a year, me after lifting for 16 months and bulking with hip thrusters for a month.0 -
Ok your march 2013 is where my *kitten* is at right now!0
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ILiftHeavyAcrylics wrote: »RavenLibra wrote: »sits and waits for photo evidence
From left to right: me after losing 45 lbs with no exercise, me after lifting for a year, me after lifting for 16 months and bulking with hip thrusters for a month.
Amazing buttsformation!0 -
User pic, but I still feel like I have a lot of work to do...0
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jaquelynny wrote: »
Was your profile pic taken at a different time from this one?0 -
i have 2 profile pics- the one side way and one front ways
-arditarose wrote: »jaquelynny wrote: »
Was your profile pic taken at a different time from this one?
i have 2 profile pics- the one side way and one front ways. i side ways one is most recent, yesterday i think. the pic i posted here is 3 or 4 weeks ago bc that what i have in my computer. i could post something better but they don't have as much clothes on and people are weird about that. i am currently hovering around 9-10% bf0 -
jaquelynny wrote: »i have 2 profile pics- the one side way and one front ways
-arditarose wrote: »jaquelynny wrote: »
Was your profile pic taken at a different time from this one?
i have 2 profile pics- the one side way and one front ways. i side ways one is most recent, yesterday i think. the pic i posted here is 3 or 4 weeks ago bc that what i have in my computer. i could post something better but they don't have as much clothes on and people are weird about that. i am currently hovering around 9-10% bf
Oh, for some reason I can only see the front ways on the thread, and I get the side ways when I click. I'm just asking because your butt seems a lot rounder in the picture you posted on the thread. Anyway, you look great in all of them. I don't think my mind or body can even comprehend 9-10% body fat.0 -
its for competing mostly- its hard to maintain, but i think i might this time to try fitness promoting. i am going to try actually to building my butt more on a lean bulk coming uparditarose wrote: »jaquelynny wrote: »i have 2 profile pics- the one side way and one front ways
-arditarose wrote: »jaquelynny wrote: »
Was your profile pic taken at a different time from this one?
i have 2 profile pics- the one side way and one front ways. i side ways one is most recent, yesterday i think. the pic i posted here is 3 or 4 weeks ago bc that what i have in my computer. i could post something better but they don't have as much clothes on and people are weird about that. i am currently hovering around 9-10% bf
Oh, for some reason I can only see the front ways on the thread, and I get the side ways when I click. I'm just asking because your butt seems a lot rounder in the picture you posted on the thread. Anyway, you look great in all of them. I don't think my mind or body can even comprehend 9-10% body fat.
thank you! sadly the big butts don't win contests, its tight hard round ones so i have to work on that.
anyway, squat and build squat and build, always be improving and you will get what you want, there is no end point to a stellar physique0 -
ILiftHeavyAcrylics wrote: »RavenLibra wrote: »sits and waits for photo evidence
From left to right: me after losing 45 lbs with no exercise, me after lifting for a year, me after lifting for 16 months and bulking with hip thrusters for a month.
excellent transformation0 -
jaquelynny wrote: »
its for competing mostly- its hard to maintain, but i think i might this time to try fitness promoting. i am going to try actually to building my butt more on a lean bulk coming uparditarose wrote: »jaquelynny wrote: »i have 2 profile pics- the one side way and one front ways
-arditarose wrote: »jaquelynny wrote: »
Was your profile pic taken at a different time from this one?
i have 2 profile pics- the one side way and one front ways. i side ways one is most recent, yesterday i think. the pic i posted here is 3 or 4 weeks ago bc that what i have in my computer. i could post something better but they don't have as much clothes on and people are weird about that. i am currently hovering around 9-10% bf
Oh, for some reason I can only see the front ways on the thread, and I get the side ways when I click. I'm just asking because your butt seems a lot rounder in the picture you posted on the thread. Anyway, you look great in all of them. I don't think my mind or body can even comprehend 9-10% body fat.
thank you! sadly the big butts don't win contests, its tight hard round ones so i have to work on that.
anyway, squat and build squat and build, always be improving and you will get what you want, there is no end point to a stellar physique
So interesting to me. Thank!0 -
<<< weighted hip thrusts, plie (sumo) squats, bridge and most importantly: running/walking crazy hills.
Not a flattering pic, but it was taken yesterday before I ran.0 -
jaquelynny wrote: »
OMG I am 50 shades of jealous of your butt.0 -
Well, my butt wasn't a pancake. It was however sad, a little lumpy, and slightly square. You just need to be patient and keep working.
This is what 1 year of strength did. Picture is old, but still relevant me thinks:
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Lalalindaloo wrote: »jaquelynny wrote: »
OMG I am 50 shades of jealous of your butt.
thanks! you can have it too, im not special :-)0 -
giggitygoo wrote: »Well, my butt wasn't a pancake. It was however sad, a little lumpy, and slightly square. You just need to be patient and keep working.
This is what 1 year of strength did. Picture is old, but still relevant me thinks:
dayum homie.0
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