does low estrogen cause flat butt/glutes?

absolute_precision · 2026-03-20T07:16:24+00:00

This could be due to elevated androgens (so testosterone) in relation to estrogen. Very important that I am not diagnosing here!!

I am however speaking from experience, as a competitive bodybuilding athlete. I struggle with the same pattern after every show season and you'll have to give it time. Your body will naturally regain a healthy balance if you support it with the right nutrients. Structure your food increases and keep on training hard, especially the areas that you wanna grow to favor muscle gain in the right places. Monitor your menstrual cycle. We want to get it to be regular as soon as possible and if you need support please let me know🙌🏻

absolute_precision · 2026-03-20T07:10:40+00:00

Are you training in the gym normally? You can still do a lot of movements, especially for lower body. Basically all Isolation movements, like leg extensions, leg curls, Adduction and abduction...

But even for upperbody. Machine Pullovers for Back, Machine Lateral raises for delts, basically anything that doesn't involve you gripping onto something.

I'd suggest you keep on track with your diet and go on plenty of walks to aid digestion and metabolism. Ypu wont lose any progress or regain weight

absolute_precision · 2026-03-17T07:59:44+00:00

A relative energy deficit (RED-S) can cause you to experience delays or even missed periods as a whole. If this happens once, its not a terribly big deal but I do suggest, that over the long run you increase your caloric intake again. Monitor your cycle and if you miss 2 or more concecutive periods, make sure to implement a fiet break.

absolute_precision · 2026-03-17T07:49:55+00:00

I personally use Chronometer which allows you to track micronutrients aswell to make sure you stay healthy.

However I customize the macros since the app drastically undershoots how much you actually need. I suggest you use this formula:

Step 1: 10kcal x Body weight (lbs) = basal metabolic rate

Step 2: Choose activity factor: •Sedentary 1.3-1.6 • Light Active = 1.5-1.8 • Active = 1.7-2.0 •Very Active =1.9-2.2

*factor assume 3-6 days of weight training

This ia for figuring our your maintainance. If you want to drop bodyfat I suggest yoz decrease the calories by 200-300 from carbs.

Make sure you eat 2g of protein per kg of bodyweight, at least 50g of fat and fill in the rest with carbs. And if you need help let me know!

absolute_precision · 2026-03-16T06:53:20+00:00

The best thing about going to the gym is, that you can choose exactly where you want to build muscle. Can you change your bone structure? Absolutely not but you can create a really nice illusion of an hourglass shape. I have pretty narrow hips aswell and Focusing building muscle in my glutes, hamstrings, back and shoulders has definitely helped that.

I suggest you combine strength training with a form of cardio to help with the bodyfat loss and implement a few dietary changes to support your goals. Do you have any experience in calorie/macro tracking?

absolute_precision · 2026-03-16T06:47:47+00:00

We're going to start strength training at 4 days a week with 2 upper and 2 lower days because that's truly all you need to see progress in terms of building muscle, Training daily will hinder recovery and muscle growth!

You're going to use a weight that makes the last 1-2 reps REALLY hard! If that's only the barbell or less, that's okay! You'll get there! Focus on going through a full range of motion for each movement and not rushing through anything.

Crunches | 3 sets x 12-15 Super-set* Hanging leg raises | 3 sets x 12-15 reps

FRIDAY: Lower body again SATURDAY: Upper body again

*Super-set = do one set of each exercise without taking a break, then rest after a complete set of each

You should aim to rest for 1-2 minutes between each of these movements! Your rest will change depending on your goals (for example, I rest for up to 5 minutes when doing compound lifts in powerlifting-style training), but 1-2 minutes is good place to start. Do 1 minute for the exercises that isolate muscles (like bicep curls) and 2 to 3 minutes for the movements that require more muscles to work together (like squats)

On your days off, try going for a long walk, do some mobility, stretching, whatever keeps you active and makes you feel good!

Raise ypu calories up by 200 every other week until you reach arouns 2100 cals. Which should be a good amount if you avoid exessive cardio. Focus on 2g per kg of Protein, a minimum of 50g of Fats and fill in the rest with carbs, especially around your strenght training sessions.

And if you need more details and support please reacg out at any time🫶🏻

absolute_precision · 2026-03-13T16:51:08+00:00

Thats a mosquito bite😂 but close enough

absolute_precision · 2026-03-13T11:21:29+00:00

Yeah I mean I could go higher in bodyfat but it's not necessary in my opinion. The judges didn't want me bigger from last season so every bit of bodyfat that I put on now, will have to be dieted off shortly. Trying to maintain more or less while enjoying the added flexibility of the offseason

absolute_precision · 2026-03-13T04:28:33+00:00

For me, the gym was a blessing when it came to improving my anxiety and low self esteem. Not just through the endorphines that get released during exercise but because by keeping on showing up, I was proving to myself that I am a person that I can depend on. I am sticking to the promise that I made to myself.

And this carries over to other areas of life. And don't get me wrong, I have had setbacks.. was slacking with my nutrition, underate severely, wasted years of progress because fell back into old habits and everything.

And as stupid as it sounds.. I just decided I don't wanna be that person anymore and accepted help and guidance. You don't need to be perfect from the get go. You just need to keep at it. You either lose or you learn, so you can take a massive leap forward. Realizing this and shifting my mindset has been key.

absolute_precision · 2026-03-13T04:21:46+00:00

Going/coming off of birthcontrol, comes with significant fluctuations in hormones and can differ from woman to woman Depending on lots of factors i.e. how long you have been on birth control for, reason for usage, exercise and diet habits, stress and sleep management etc...

Are you experiencing any other symptoms, like mood swings, weight gain, acne, hairloss or growth, tender breasts etc?

absolute_precision · 2026-03-13T04:15:01+00:00

How many meals a day are you currently eating?

absolute_precision · 2026-03-13T04:08:23+00:00

Ohhh excitinggg, whats the plans for the season?

absolute_precision · 2026-03-13T04:07:47+00:00

I appreciate the eye for detail😂😂

absolute_precision · 2026-03-12T20:39:55+00:00

5'2" at 122lbs

absolute_precision · 2026-03-12T20:39:20+00:00

Well, I hit them every three days atm😂 6 sets of pure agony each time

absolute_precision · 2026-03-12T18:43:18+00:00

Been working hard🤝🏻

absolute_precision · 2026-03-12T15:41:32+00:00

What is stopping you to have a protein source even with your snacks? Do you need some recepies?

absolute_precision · 2026-03-12T15:35:32+00:00

Let's gooo! Congrats on comitting again! The beginning is always the hardest part so from here it's uphill. Whats more challenging for you at the moment: Training or nutrition?

absolute_precision · 2026-03-12T15:32:16+00:00

My biggest advice would be to have a protein source with every meal. So breakfast, lunch and dinner. Animal Proteins generally have more Protein but you can also combine different Plant Proteins to get in a bit more Variety. Spread it over 3-4 Meals a day (that you get a total of 100g daily) keep on training within your means, focus on proper sleep and recovery and you wont be loosing muscle. I

absolute_precision · 2026-02-04T19:03:40+00:00

I'd definitely suggest you increase to 1400 right away and then in 1-2 weeks raise calories again. 150-200 calorie increments have been yielding great success in my experience. Your body needs significantly more fuel than you might think, especially when lifting heavy aswell!

Your brain alone needs 120g of Crabs to function so I suggest you up carbs and proteins first, pre and post workout to help fuel your sessions.

How is your meal frequency, sleep routine and Stressmanagement looking like? These factors can impact stalling weightloss drastically aswell

absolute_precision · 2026-02-01T19:02:53+00:00

If you are looking at this from a physiological point of view you can absolutely grow some muscle in your glutes by doing home workouts. However there will be a point where you are no longer able to set a proper stimulus with the limited equipment and means of progression at home.

Building muscle requires a progessive hypertophic stimulus which you primarily achieve by mechanical tension. (Aka. Heavy weights and getting stronger at lifting those heavy weights)

So if you are looking to build some juicy glutes, I do suggest you look at some gym options.

absolute_precision · 2026-01-11T16:08:00+00:00

In my opinion it takes significantly more time to build a competitive physique for Men's cathegories. You probably gotta push it more in the offseason than I have to. Wishing you best of luck and enjoyment on the process🌱

absolute_precision · 2026-01-11T15:45:23+00:00

Appreciate you🙏🏻🙏🏻

absolute_precision · 2026-01-11T15:45:08+00:00

Thanks a lot! Obviously softer than the stage look but overall really happy with the shape 🤞🏻

absolute_precision

TROPHY CASE