Gaining weight and booty building!!! Tips anyone?
sweetest_potato
Posts: 53 Member
I've recovered from anorexia of 4 years earlier this year and started lifting with my boyfriend. I made immense progress after becoming weight recovered but got sick 3 times over the summer and lost most of my progress. I've made a lot of lower body progress since and have been focusing a lot on legs and glutes as well as gaining weight (because winters are cold and a little fluff would be nice and warm 
hehe.)
Anyways, I'm Korean and as we all know, asians aren't very prone to having a big, nice *kitten*.. So I have to work extra hard
! I currently do these exercises: squats (with weight), sumo deadlifts, straight leg deadlifts, kick back machine, 2 alternating versions of kickbacks on a mat, and a hip thrusting exercise (laying on back, knees bent, ect)
I'm looking for more glute/upper leg targetting exercises to do, if anyone knows of any helpful ones!! I've also recently ordered resistance bands so I'll be able to do exercises with those too.
Also, I'm currently about 5'5 and weigh about 116lbs. I want to gain to about 120 before the year ends or during January. Do you guys think this is a good weight to be at? Since recovery I'm not really sure what weight I'm supposed to be. I've been going from 108-116 and lately I've been eating a lot and thinking I've gained but the scale will still stay around 116.
hehe.)Anyways, I'm Korean and as we all know, asians aren't very prone to having a big, nice *kitten*.. So I have to work extra hard
! I currently do these exercises: squats (with weight), sumo deadlifts, straight leg deadlifts, kick back machine, 2 alternating versions of kickbacks on a mat, and a hip thrusting exercise (laying on back, knees bent, ect)I'm looking for more glute/upper leg targetting exercises to do, if anyone knows of any helpful ones!! I've also recently ordered resistance bands so I'll be able to do exercises with those too.
Also, I'm currently about 5'5 and weigh about 116lbs. I want to gain to about 120 before the year ends or during January. Do you guys think this is a good weight to be at? Since recovery I'm not really sure what weight I'm supposed to be. I've been going from 108-116 and lately I've been eating a lot and thinking I've gained but the scale will still stay around 116.
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Replies
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You need to eat 500 extra calories per day to gain weight, keep your protein above 120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Keep your protein high, calories high, lift heavy weights and you will be on your way. Try to avoid doing too much cardio.
Your workout seems good, i do barbell squat, deadlift, Lunges (with dumbbells), kick backs etc, try your hip thrusts with a sandbag or barbell across your hips to add weight. The smith machine is good for squats and lunges if your gym has one. Curtsy dumbbell lunges and Romanian split squats are great for building a booty
Keep it up, and don't watch the scale too much. It's more about how you look and feel.
Good luck!0 -
It always surprises me when I see thin Koreans... I dated a Korean girl and her mom would feed me to death hahah. Joke aside, here is my two cents.
Weightlifting: Your routines look pretty good to me. I would suggest adding some core strength work and some upper body stuff.
Food wise: I would suggest using a macronutrient ratio that encourages bodybuilding (i.e., 40-60% carb; 25-35%; protein; 15-25% fat) and consume around 2200 calories a day (though I would consult a nutritionist). I concur with cassie above with concern to the number of grams protein to consume. The bottom line is you need to eat...and eat consistently everyday. Many people unfortunately think that is easy, but as you know it is difficult to consume a lot calories every day. I have been forcing myself to eat 3k a day and by no surprise I'm seeing improvements in good weight gain (3-4lbs in a month).
Bottom line: You are not going to get stronger (i.e., wont get a big nice ***) if don't have the energy for the workout and your muscles will not recover efficiently if you lack the nutrition. Eat consistently and keep working out 0 -
Strong Curves by Bret Contreras.0
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I eat around 1,500-1,800 calories a day so farYou need to eat 500 extra calories per day to gain weight, keep your protein above 120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Keep your protein high, calories high, lift heavy weights and you will be on your way. Try to avoid doing too much cardio.
Your workout seems good, i do barbell squat, deadlift, Lunges (with dumbbells), kick backs etc, try your hip thrusts with a sandbag or barbell across your hips to add weight. The smith machine is good for squats and lunges if your gym has one. Curtsy dumbbell lunges and Romanian split squats are great for building a booty
Keep it up, and don't watch the scale too much. It's more about how you look and feel.
Good luck!
And wow yeah my bf has been telling me the same thing about the protein thing. I have a hard time eating enough often, so that would mean I'd have to have like two protein shakes a day at least.. :
Ah I also do these leg push down things on the assisted dip machine, because I can't do lunges . I'm slightly bow legged and my knees turn inward slightly so lunging is uncomfortable.
Ah I occasionally do romanian split squats, I'll try to do them more often! And I've never done curtsy lunges, though I've seen instagram videos of girls doing it often !
Thanks so much for your reply!! Yeah I only weigh myself to see if I've gained, but ultimately I only care about how I feel
How often do you think I should do legs? My boyfriend told me I should wait at least 2 days between so I don't overtrain?
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sweetest_potato wrote: »
How often do you think I should do legs? My boyfriend told me I should wait at least 2 days between so I don't overtrain?
I train legs twice a week. You don't want to over train your muscles.0 -
Haha I know that feel! My mom is always shoving food at everyone.BreezePatrol wrote: »It always surprises me when I see thin Koreans... I dated a Korean girl and her mom would feed me to death hahah. Joke aside, here is my two cents.
Weightlifting: Your routines look pretty good to me. I would suggest adding some core strength work and some upper body stuff.
Food wise: I would suggest using a macronutrient ratio that encourages bodybuilding (i.e., 40-60% carb; 25-35%; protein; 15-25% fat) and consume around 2200 calories a day (though I would consult a nutritionist). I concur with cassie above with concern to the number of grams protein to consume. The bottom line is you need to eat...and eat consistently everyday. Many people unfortunately think that is easy, but as you know it is difficult to consume a lot calories every day. I have been forcing myself to eat 3k a day and by no surprise I'm seeing improvements in good weight gain (3-4lbs in a month).
Bottom line: You are not going to get stronger (i.e., wont get a big nice ***) if don't have the energy for the workout and your muscles will not recover efficiently if you lack the nutrition. Eat consistently and keep working out
Ah I see! I don't think I could eat 120g of protein EVERY SINGLE DAY.. I'd run out of protein powder so often (and also $$$) and I struggle to eat a lot of meat.
I also do some core and upperbody+arms. I only go to the gym every 2 days so I'll usually do legs then top it off with either arms or upper body and always finish with a bit of core. I want to work out my whole body but focus mostly on my lower body.
I currently follow about 50% carb, 25%protein, 25% fat!0 -
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0
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You need to eat 500 extra calories per day to gain weight, keep your protein above 120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Good luck!
Actually protein is less important when bulking then when cutting. OP aim for 0.8 grams per lb of body weight and that will be more than adequate. Though more will not be harmful at all. So at 116 you should get a minimum of 93 grams.
And your weight at your height, though on the lower end of healthy BMI, is fine. My SO is 5'6" 116, and is quite healthy.
0 -
^This. I am currently gaining with focus on the glutes using one of Bret's programs. I work my legs 3x per week so don't worry about overtraining, just be sure to follow a proper program.Strong Curves by Bret Contreras.
If you want to gain, eat in a surplus (not sure if 1500-1800 is enough for you). I had to constantly increase my cals until I saw increases on the scale.
It is hard work but worth it.0 -
do you do weighted hip thrusts? Try using a barbell with bench if you don't, I'm up to 50 lbs with hip thrust x 100 and its awesome (I do 5 sets of 20, not 100 in a row)0
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sweetest_potato wrote: »
The Smith machine is only good for hanging my towel on.
i use the smith machine for heavy calf raises…but other than that it is just the towel hanger...0 -
You need to eat 500 extra calories per day to gain weight, keep your protein above 120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Keep your protein high, calories high, lift heavy weights and you will be on your way. Try to avoid doing too much cardio.
Your workout seems good, i do barbell squat, deadlift, Lunges (with dumbbells), kick backs etc, try your hip thrusts with a sandbag or barbell across your hips to add weight. The smith machine is good for squats and lunges if your gym has one. Curtsy dumbbell lunges and Romanian split squats are great for building a booty
Keep it up, and don't watch the scale too much. It's more about how you look and feel.
Good luck!
OP - there is a lot of bro science in this post, please disregard….0 -
sweetest_potato wrote: »
The Smith machine is only good for hanging my towel on.
i use the smith machine for heavy calf raises…but other than that it is just the towel hanger...
It's also good for inverted bodyweight rows!0 -
You need to eat 500 extra calories per day to gain weight, keep your protein AROUND120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Keep your protein high, calories high, lift heavy weights and you will be on your way. Try to avoid doing too much cardio.
Your workout seems good, i do barbell squat, deadlift, Lunges (with dumbbells), kick backs etc, try your hip thrusts with a sandbag or barbell across your hips to add weight. The smith machine is good for squats and lunges if your gym has one. Curtsy dumbbell lunges and BULGARIAN split squats are great for building a booty
Keep it up, and don't watch the scale too much. It's more about how you look and feel.
Good luck!
OP - there is a lot of bro science in this post, please disregard….
There are a few good points here (bolded and slightly modified)0 -
You need to eat 500 extra calories per day to gain weight, keep your protein AROUND120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Keep your protein high, calories high, lift heavy weights and you will be on your way. Try to avoid doing too much cardio.
Your workout seems good, i do barbell squat, deadlift, Lunges (with dumbbells), kick backs etc, try your hip thrusts with a sandbag or barbell across your hips to add weight. The smith machine is good for squats and lunges if your gym has one. Curtsy dumbbell lunges and BULGARIAN split squats are great for building a booty
Keep it up, and don't watch the scale too much. It's more about how you look and feel.
Good luck!
OP - there is a lot of bro science in this post, please disregard….
There are a few good points here (bolded and slightly modified)
I guess the workout paragraph is OK ….so I stand corrected.
0 -
^This. I am currently gaining with focus on the glutes using one of Bret's programs. I work my legs 3x per week so don't worry about overtraining, just be sure to follow a proper program.Strong Curves by Bret Contreras.
If you want to gain, eat in a surplus (not sure if 1500-1800 is enough for you). I had to constantly increase my cals until I saw increases on the scale.
It is hard work but worth it.
Aw, I don't want to spend money on a program if I can make one myself!
I'm planning on starting to do weight butt bridges. My gym is set up so that it would be really space-taking if i were to do weighted hip thrusts if it wasn't empty, so I can only do butt bridgesallanakern wrote: »do you do weighted hip thrusts? Try using a barbell with bench if you don't, I'm up to 50 lbs with hip thrust x 100 and its awesome (I do 5 sets of 20, not 100 in a row) I think those two exercises are very similar though?
Ok! That seems more viable! What would happen to all the extra protein if I were to eat such a large amount of protein? Would it be a "waste" ??You need to eat 500 extra calories per day to gain weight, keep your protein above 120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Good luck!
Actually protein is less important when bulking then when cutting. OP aim for 0.8 grams per lb of body weight and that will be more than adequate. Though more will not be harmful at all. So at 116 you should get a minimum of 93 grams.
And your weight at your height, though on the lower end of healthy BMI, is fine. My SO is 5'6" 116, and is quite healthy.
0 -
You need to eat 500 extra calories per day to gain weight, keep your protein AROUND120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Keep your protein high, calories high, lift heavy weights and you will be on your way. Try to avoid doing too much cardio.
Your workout seems good, i do barbell squat, deadlift, Lunges (with dumbbells), kick backs etc, try your hip thrusts with a sandbag or barbell across your hips to add weight. The smith machine is good for squats and lunges if your gym has one. Curtsy dumbbell lunges and BULGARIAN split squats are great for building a booty
Keep it up, and don't watch the scale too much. It's more about how you look and feel.
Good luck!
OP - there is a lot of bro science in this post, please disregard….
There are a few good points here (bolded and slightly modified)
I guess the workout paragraph is OK ….so I stand corrected.
I know, that Smith Machine part made me go![:\](https://community.myfitnesspal.com/en/resources/emoji/confused.png ":\")
0 -
sweetest_potato wrote: »
^This. I am currently gaining with focus on the glutes using one of Bret's programs. I work my legs 3x per week so don't worry about overtraining, just be sure to follow a proper program.Strong Curves by Bret Contreras.
If you want to gain, eat in a surplus (not sure if 1500-1800 is enough for you). I had to constantly increase my cals until I saw increases on the scale.
It is hard work but worth it.
Aw, I don't want to spend money on a program if I can make one myself!
I'm planning on starting to do weight butt bridges. My gym is set up so that it would be really space-taking if i were to do weighted hip thrusts if it wasn't empty, so I can only do butt bridgesallanakern wrote: »do you do weighted hip thrusts? Try using a barbell with bench if you don't, I'm up to 50 lbs with hip thrust x 100 and its awesome (I do 5 sets of 20, not 100 in a row) I think those two exercises are very similar though?
Ok! That seems more viable! What would happen to all the extra protein if I were to eat such a large amount of protein? Would it be a "waste" ??You need to eat 500 extra calories per day to gain weight, keep your protein above 120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Good luck!
Actually protein is less important when bulking then when cutting. OP aim for 0.8 grams per lb of body weight and that will be more than adequate. Though more will not be harmful at all. So at 116 you should get a minimum of 93 grams.
And your weight at your height, though on the lower end of healthy BMI, is fine. My SO is 5'6" 116, and is quite healthy.
Extra protein is just expensive carbs on a bulk. Better to just add more rice, pasta, etc. Cheaper and your body will use it the same way.
FTR I'm 5'6" and was 124 prebulk. I think 120 at your height would be great.0 -
Oh I seesweetest_potato wrote: »
^This. I am currently gaining with focus on the glutes using one of Bret's programs. I work my legs 3x per week so don't worry about overtraining, just be sure to follow a proper program.Strong Curves by Bret Contreras.
If you want to gain, eat in a surplus (not sure if 1500-1800 is enough for you). I had to constantly increase my cals until I saw increases on the scale.
It is hard work but worth it.
Aw, I don't want to spend money on a program if I can make one myself!
I'm planning on starting to do weight butt bridges. My gym is set up so that it would be really space-taking if i were to do weighted hip thrusts if it wasn't empty, so I can only do butt bridgesallanakern wrote: »do you do weighted hip thrusts? Try using a barbell with bench if you don't, I'm up to 50 lbs with hip thrust x 100 and its awesome (I do 5 sets of 20, not 100 in a row) I think those two exercises are very similar though?
Ok! That seems more viable! What would happen to all the extra protein if I were to eat such a large amount of protein? Would it be a "waste" ??You need to eat 500 extra calories per day to gain weight, keep your protein above 120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Good luck!
Actually protein is less important when bulking then when cutting. OP aim for 0.8 grams per lb of body weight and that will be more than adequate. Though more will not be harmful at all. So at 116 you should get a minimum of 93 grams.
And your weight at your height, though on the lower end of healthy BMI, is fine. My SO is 5'6" 116, and is quite healthy.
Extra protein is just expensive carbs on a bulk. Better to just add more rice, pasta, etc. Cheaper and your body will use it the same way.
FTR I'm 5'6" and was 124 prebulk. I think 120 at your height would be great. Yeah I'd rather save money hehe. Thanks!!
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You need to eat 500 extra calories per day to gain weight, keep your protein AROUND120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Keep your protein high, calories high, lift heavy weights and you will be on your way. Try to avoid doing too much cardio.
Your workout seems good, i do barbell squat, deadlift, Lunges (with dumbbells), kick backs etc, try your hip thrusts with a sandbag or barbell across your hips to add weight. The smith machine is good for squats and lunges if your gym has one. Curtsy dumbbell lunges and BULGARIAN split squats are great for building a booty
Keep it up, and don't watch the scale too much. It's more about how you look and feel.
Good luck!
OP - there is a lot of bro science in this post, please disregard….
There are a few good points here (bolded and slightly modified)
I guess the workout paragraph is OK ….so I stand corrected.
I know, that Smith Machine part made me go
May I please ask why? What's wrong with a Smith Machine? It enables me to lift heavier weights as I can only pick up a maximum on 20kg using my arms because they are weaker....
Is there something I should know?! 0 -
You need to eat 500 extra calories per day to gain weight, keep your protein above 120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Keep your protein high, calories high, lift heavy weights and you will be on your way. Try to avoid doing too much cardio.
Your workout seems good, i do barbell squat, deadlift, Lunges (with dumbbells), kick backs etc, try your hip thrusts with a sandbag or barbell across your hips to add weight. The smith machine is good for squats and lunges if your gym has one. Curtsy dumbbell lunges and Romanian split squats are great for building a booty
Keep it up, and don't watch the scale too much. It's more about how you look and feel.
Good luck!
OP - there is a lot of bro science in this post, please disregard….
Bro science? sweetest_potato asked about bulking. No one can disagree that high protein and calorie surplus are important for gaining muscle...? She asked for advice and this is what I know to be true. If you have anything more constructive to say, then please, go ahead.... 0 -
You need to eat 500 extra calories per day to gain weight, keep your protein AROUND120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Keep your protein high, calories high, lift heavy weights and you will be on your way. Try to avoid doing too much cardio.
Your workout seems good, i do barbell squat, deadlift, Lunges (with dumbbells), kick backs etc, try your hip thrusts with a sandbag or barbell across your hips to add weight. The smith machine is good for squats and lunges if your gym has one. Curtsy dumbbell lunges and BULGARIAN split squats are great for building a booty
Keep it up, and don't watch the scale too much. It's more about how you look and feel.
Good luck!
OP - there is a lot of bro science in this post, please disregard….
There are a few good points here (bolded and slightly modified)
I guess the workout paragraph is OK ….so I stand corrected.
I know, that Smith Machine part made me go
May I please ask why? What's wrong with a Smith Machine? It enables me to lift heavier weights as I can only pick up a maximum on 20kg using my arms because they are weaker....
Is there something I should know?!
Smith machines are very dangerous and cause injuries because it is not a natural range of motion. I found nothing wrong with your other advice. Everyone on the boards are experts and they feel better by putting other people down. I thought your post was fine.0 -
You need to eat 500 extra calories per day to gain weight, keep your protein AROUND120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Keep your protein high, calories high, lift heavy weights and you will be on your way. Try to avoid doing too much cardio.
Your workout seems good, i do barbell squat, deadlift, Lunges (with dumbbells), kick backs etc, try your hip thrusts with a sandbag or barbell across your hips to add weight. The smith machine is good for squats and lunges if your gym has one. Curtsy dumbbell lunges and BULGARIAN split squats are great for building a booty
Keep it up, and don't watch the scale too much. It's more about how you look and feel.
Good luck!
OP - there is a lot of bro science in this post, please disregard….
There are a few good points here (bolded and slightly modified)
I guess the workout paragraph is OK ….so I stand corrected.
I know, that Smith Machine part made me go
May I please ask why? What's wrong with a Smith Machine? It enables me to lift heavier weights as I can only pick up a maximum on 20kg using my arms because they are weaker....
Is there something I should know?!
Smith machines are very dangerous and cause injuries because it is not a natural range of motion. I found nothing wrong with your other advice. Everyone on the boards are experts and they feel better by putting other people down. I thought your post was fine.
Thank you This is the first I've heard about the dangers of using a smith machine! Thanks for the info! 0 -
And I love your profile! loads of great info on IF / carb cycling which I am very interested in. I wonder if you could take a look at my last posted discussion for me please?...
http://community.myfitnesspal.com/en/discussion/10102836/training-whilst-intermittent-fasting-are-bcaas-enough#latest
Thank you also for the book recommendations!0 -
You need to eat 500 extra calories per day to gain weight, keep your protein above 120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Keep your protein high, calories high, lift heavy weights and you will be on your way. Try to avoid doing too much cardio.
Your workout seems good, i do barbell squat, deadlift, Lunges (with dumbbells), kick backs etc, try your hip thrusts with a sandbag or barbell across your hips to add weight. The smith machine is good for squats and lunges if your gym has one. Curtsy dumbbell lunges and Romanian split squats are great for building a booty
Keep it up, and don't watch the scale too much. It's more about how you look and feel.
Good luck!
OP - there is a lot of bro science in this post, please disregard….
Bro science? sweetest_potato asked about bulking. No one can disagree that high protein and calorie surplus are important for gaining muscle...? She asked for advice and this is what I know to be true. If you have anything more constructive to say, then please, go ahead....
As stated above - "high" (relatively speaking) protein is more important in a cut than in a bulk. Yes, you still need adequate protein, but generally carbs are going to be more of a focus in a bulk than protein.0 -
sweetest_potato wrote: »
^This. I am currently gaining with focus on the glutes using one of Bret's programs. I work my legs 3x per week so don't worry about overtraining, just be sure to follow a proper program.Strong Curves by Bret Contreras.
If you want to gain, eat in a surplus (not sure if 1500-1800 is enough for you). I had to constantly increase my cals until I saw increases on the scale.
It is hard work but worth it.
Aw, I don't want to spend money on a program if I can make one myself!
I'm planning on starting to do weight butt bridges. My gym is set up so that it would be really space-taking if i were to do weighted hip thrusts if it wasn't empty, so I can only do butt bridgesallanakern wrote: »do you do weighted hip thrusts? Try using a barbell with bench if you don't, I'm up to 50 lbs with hip thrust x 100 and its awesome (I do 5 sets of 20, not 100 in a row) I think those two exercises are very similar though?
Ok! That seems more viable! What would happen to all the extra protein if I were to eat such a large amount of protein? Would it be a "waste" ??You need to eat 500 extra calories per day to gain weight, keep your protein above 120 grams (you should be eating about 1 gram per lb of body weight when bulking).
Good luck!
Actually protein is less important when bulking then when cutting. OP aim for 0.8 grams per lb of body weight and that will be more than adequate. Though more will not be harmful at all. So at 116 you should get a minimum of 93 grams.
And your weight at your height, though on the lower end of healthy BMI, is fine. My SO is 5'6" 116, and is quite healthy.
Bret's book is really good and relatively cheap (especially the ebook version). That said, the actual workouts are available online as a PDF for free (minus the really good intro information in the book). I think the book is a great investment, but if you want free, the programs are available.0
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