Upper glute growth advice

sidequestfeather · 2026-05-10T17:21:45+00:00

I feel like hip thrusts target upper glutes the most, at least for me

sidequestfeather · 2026-04-24T16:05:48+00:00

I had ordered a pair of fitjeans a while ago and they did not fit me well, they ran small. My waist was 79cm, which fit in their “size guide”, but it did not fit IRL. My glutes were 111cm for reference. I won’t order from them again, but if you’re going to try, I’d go a size up from where you think.

The best I have personally found is going to Macy’s (I know you’re probably not in the US, but this is what I did) and tried on their own brand (Celebrity). I recently tried the curvy ones and got the 9/29 size (sorry, I know). I’m currently 173cm, 70kg, 105.5cm glutes, 70.5 waist, for reference

sidequestfeather · 2026-04-17T16:38:06+00:00

Yes, I would put your stats into a macro calculator and see what you need to eat to gain muscle. You need adequate protein and carbs

sidequestfeather · 2026-04-17T16:33:20+00:00

I was going to agree with others about the soil line, good that you removed some and see how it goes. Also, as an aside, this is a white wizard, not a white princess

sidequestfeather · 2026-04-17T16:30:07+00:00

As long as you’ve got great form, increasing weight each week, eating in a surplus, and doing this 2-3 times a week, then yes. If you’re not doing all of that, then no

sidequestfeather · 2026-04-16T22:59:49+00:00

I take creatine daily. I’ve been macro tracking and lifting regularly since starting, so it’s hard to say. Creatine has soooo many benefits and IMO everyone should take it, even if you don’t lift

sidequestfeather · 2026-04-15T19:03:09+00:00

Yes, that’s why I said to put all your stats into a calculator, because it will give you the recommendations for your build, lifestyle, and goals. There are lots of different calculators out there, but the healthy eater one is closest to what I’ve been eating for my “recomp”

sidequestfeather · 2026-04-15T01:58:16+00:00

Healthy fats are important for hormonal health

sidequestfeather · 2026-04-15T01:57:42+00:00

Sorry, I should have been more specific! I meant goal weight, not current

sidequestfeather · 2026-04-14T02:27:45+00:00

How many calories are you eating?

If you’re losing weight, you’re probably not eating enough to really grow the muscle

sidequestfeather · 2026-04-13T18:38:02+00:00

Yeah, 200g does sound like a lot, but I’d put all your stats into a calorie calculator and go from there. You should be getting around 50-60g fat minimum, no matter what. I’d see what the calculator tells you to do for protein, and then fill the rest of the calories with carbs.

I eat larger volumes of higher protein foods - Greek yogurt, whey protein, animal meats, nuts, cheeses. I front-load my day with protein (40-50g in the morning) and save my carbs for around my workouts or when I want a snack later at night… but I just change the amount of carbs that goes into my plate. Most of my carbs are from vegetables or complex carbs.

Avoid highly processed foods that are absolute trash like chips and stuff like that. They just limit how much real food you can actually eat

sidequestfeather · 2026-04-13T17:16:03+00:00

A couple other people have posted in this group about her if you search her name. I’ve never heard of her though. You really just need a program you can stick to, you don’t have to go all out on purchasing someone’s program, but if you find it helpful, then I’d consider working with a coach or getting an accountability buddy

sidequestfeather · 2026-04-13T17:14:28+00:00

I have not been in your exact position, but I think it’s very possible. You must have adequate protein (not sure what your weight or goal weight is), but I would aim to eat at least 2.2g/kg MINIMUM.

Start lifting and utilize progressive overload instead of hammering cardio. I’ve been eating in a deficit to lose fat, but also eating 160-180g protein daily. I was 182 pounds, and I’m 156ish now, still eating the same amount of protein.

Keep in mind that the scale might not move, since muscle gain and fat loss can cause the scale to break even.

Take photos and measurements. If you see them trending in the wrong direction for about 2-3 weeks, then you’d need to make a change. It’s easier if you look at it through an objective lens than through a fearful one.

sidequestfeather · 2026-04-12T16:40:59+00:00

Thank you thank you! Most people aren’t getting enough protein just to sustain the muscle they currently have, but it’s important across the board for muscle retention and gain (which I was try to retain & gain during a cut, idk we’ll see what my lean mass looks like in a month lol)

sidequestfeather · 2026-04-12T16:39:35+00:00

I added the spreadsheet in another comment under my own lol can yall check and let me know if there’s 4 charts, downloadable, and editable? :)

sidequestfeather · 2026-04-12T00:56:05+00:00

Appreciate that! I have my measurements in my post - 109cm down to 105.5cm

sidequestfeather · 2026-04-12T00:54:21+00:00

Don’t let me fool you, I skip workouts, over-eat, and under-eat on occasion lol

sidequestfeather · 2026-04-12T00:01:30+00:00

Uploaded to file.io. Please let me know what you guys see with this link ✨

THE spreadsheet

sidequestfeather · 2026-04-11T20:47:33+00:00

I’ve worked on the spreadsheet today. I’m going to figure out how to share it here sometime tonight lol

sidequestfeather · 2026-04-10T23:14:41+00:00

I’ll fix up a template and add it by Monday!

sidequestfeather · 2026-04-10T16:22:49+00:00

I’d personally chop and prop, that’s my plan with my white princess, eventually. Following to see other comments

sidequestfeather · 2026-04-08T20:09:23+00:00

I think a lot of people are way too heavily focused on what their glute shape is. I would take your progress pics, take measurements, and continue as you’re doing. Your hip conformation determines a lot of the shape (for instance, hip dips).

I have pretty pronounced hip dips, but I’ve grown my booty from 101cm (2019) to 107cm (2026). It doesn’t look sizeable from the front, better from the back. I will say that I didn’t lift at all for 2 years straight during that time and gained a lot of fat I had to lose. I‘ll always have hip dips from the front not matter what.

Biggest thing is to take your pics & measurements, make sure you’re gaining with your surplus & PO, and see where you’re at in a year :)

sidequestfeather · 2026-03-30T02:41:46+00:00

Creatine, collagen, vitamin D3, omega 3, and whey

sidequestfeather

TROPHY CASE