building booty while staying lean....

alexgolan610
alexgolan610 Posts: 23 Member
edited November 2024 in Goal: Gaining Weight and Body Building
is that even possible?

I now weight 127 lbs and have 12% BF. I'm not looking to gain fat obviously but to gain lean muscle and bulid my glutes. My trainer who is a strict paleo follower gave me the macros of 60p/20c/20f on 1450 calories a day and I honestly have been struggling to hit them on point but for the most I am right there.

Should i be eating more? less? lifting heavier? what are your thoughts on gaining a butt while staying relatively lean

Thanks guys

Replies

  • dakotababy
    dakotababy Posts: 2,407 Member
    Slight surplus with Strong Curves!
  • JoshLibby
    JoshLibby Posts: 214 Member
    Squat. Get the form down first then move some weight. Slowly add extra calories and measure if you see something you don't like go back to maintenance or below.
  • HollandOats
    HollandOats Posts: 202 Member
    dakotababy wrote: »
    Slight surplus with Strong Curves!

    ^^ This... I'm starting up the Strong Curves program myself - a progressive lifting/bodyweight program designed for full body strengthening, but with main emphasis on glutes. I don't have progress to report as yet (though my legs are more shapely). But there is a Facebook Group SC Ladies where girls post their results... booties be poppin!

  • jimmmer
    jimmmer Posts: 3,515 Member
    edited June 2015
    1) You'll want to be, on average, in a 250ish calorie surplus per day.

    2) You're going to need to eat carbs. Like plenty of carbs.

    3) You're probably going to want to do a routine focused on glute hypertrophy - strong curves has already be mentioned on that front.

    You're going to gain some (hopefully minimal) fat from being in a calorie surplus and building muscle. It's better to accept that fact upfront and you won't hamstring your muscular gains. People who are afraid to eat to gain, normally end up spinning their wheels and don't get the results they really want.
  • Brolympus
    Brolympus Posts: 360 Member
    edited June 2015
    You can't gain muscle without a some fat, nobody has a 100% p-ratio. However, if you stay at a moderate calorie surplus your fat gains will be minimal. You can always cut later, and it takes way less time to burn a pound of fat than it does to build a pound of muscle.
  • musclegood_fatbad
    musclegood_fatbad Posts: 9,809 Member
    Like others have said, it is hard to stay completely lean. Eat at a very slight surplus and work your butt off with squats, deadlifts, lunges and other accessory lifts. Lifting heavy will also give you the best result.
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    I third the Strong Curves! Combine low rep heavy weight days with medium weight high rep days or just follow the program.
    I am very pleased with the results. Very.
  • alexgolan610
    alexgolan610 Posts: 23 Member
    HollandOats wrote: »
    dakotababy wrote: »
    Slight surplus with Strong Curves!

    ^^ This... I'm starting up the Strong Curves program myself - a progressive lifting/bodyweight program designed for full body strengthening, but with main emphasis on glutes. I don't have progress to report as yet (though my legs are more shapely). But there is a Facebook Group SC Ladies where girls post their results... booties be poppin!

    I will deffinitley check that out.. thank you!
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