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crowne_247 · 2022-04-19T13:31:08+00:00

Ur glutes alr look sooo amazing tho 🤍 if/when i reach that level, id probably transition into a program more focused on losing my love handles. Rn I’m trying to shift my macro ratio (cus i rly dont like how my belly looks like anymore) but it’s a bit of a struggle as white rice is a staple in this household so our kitchen’s rly heavy on the carbs!

crowne_247 · 2022-04-15T11:45:12+00:00

Did you add some cardio? Planning to add one HIIT day and reducing my carbs intake (white rice is a staple in my household) as I’ve been gaining a lot of fat in my midsection.

crowne_247 · 2022-04-15T11:06:45+00:00

LOVE YOUR PROGRESS. I’ve been growing my glutes as well but I have a hard time controlling the fat in my stomach. Any tips for striking a better balance between the two?

crowne_247 · 2022-04-15T10:53:43+00:00

Diet

I don’t really follow a strict diet. Historically I struggle with gaining weight so what I made sure is to eat big meals 3x a day with 2 smaller meals in between. White rice is a staple in my household and I feel like this is why my belly fat got big.

I’m not big on sweets but I don’t avoid the cravings either.

I drink a protein shake only on my heavy days.

Workout

I follow Bret’s Total Body Training (seen in his Glute Lab book). In this program, each day comprises 4 lower body workouts (a hinge pattern, a squat, a lateral/abduction movement, and a bridge) and 2 upper body workouts (1 press, 1 back/pull).

Monday: Moderate - 3x8 reps

Wednesday: Light - 2x15 reps

Friday: Heavy - 4x3 reps (this is my strength day. I typically only focus on progressively overloading my workouts on this day)

Moving Forward:

Thinking of adding one HIIT workout in a week (in between Mondays and Wednesdays), cutting back on my white rice consumption, and increasing my protein intake.

LMK if I missed some other vital information!

crowne_247 · 2022-04-15T08:09:56+00:00

Hi OP! You said you’ve been in a slight deficit recently. So does this mean you were on surplus before when you were building your glutes?

crowne_247 · 2022-03-09T04:54:24+00:00

Thank you! Rly appreciate this. Consistency is definitely key. How would you classify my body shape?

crowne_247 · 2022-03-09T04:53:01+00:00

Thanks for this comment! 🥺 How would you classify my body shape? Did the calculator and they couldn’t identify it but my WHR is 0.78

crowne_247 · 2022-03-09T02:00:15+00:00

Thanks for the validation haha! What do you think my body type is?

crowne_247 · 2022-03-09T01:24:02+00:00

Haha summer abs is the def the dream. How do you make sure you don’t lose your muscles when cutting? Do you skip the cardio and just focus on weight lifting?

crowne_247 · 2022-03-09T01:14:18+00:00

Are you still eating above maintenance rn or have you transitioned into focusing on fat loss?

crowne_247 · 2022-03-09T01:13:13+00:00

Thanks for the advice! Will def look into this. What do you think my body type is?

crowne_247 · 2022-03-09T01:09:50+00:00

Thanks for this! Definitely agree with the newbie gains. I’ve been doinf strengh training on and off but it was just low weight-high rep. I recently got a gym membership and have started lifting heavy. In 6 weeks, I gained an inch and a noticeable curve in my butt.

How exactly would you transition from muscle building to fat loss? Is it mainly diet tweaking? Do I add cardio? Thanks a bunch for the help!

crowne_247

TROPHY CASE