How I built my dream body ✨
****Genetics play a MAJOR role****
Growing up I was super thin. I desperately wanted to gain weight but I just couldn’t. It wasn’t until I started going to the gym and learning more about nutrition is when things really started changing.
Here’s everything I did:
1) Went into a bulk. This means I was eating 200-400 extra calories over my maintenance amount (I used MyFitnessPal to figure out what maintenance calorie amount was). Eating was probably the hardest part for me! I had a really fast metabolism and large meals throughout the day was difficult for me. What helped was eating multiple smalls meals throughout the day! Protein shakes were also really helpful since they were high in calories.
1a) This still falls under food, protein is also really important! It’s what helps build muscle. MyFitnessPal also helped me figure out the right amount I needed each day!
2) Getting a consistent routine down in the gym! When I first started going to the gym I was honestly all over the place, never had a plan and changed up my exercises each time I went. Once I sat down and created a solid routine, I saw real results. I did the same leg workouts each leg day and I made myself take rest days. Rest days are super important for growth! (I workout legs 2 times a week, Monday and Thursday).
2a) I also started doing upper body. At first I was solely doing lower body but realized I wasn’t a fan of how small I still was at the top compared to my lower body. Training upper also made me stronger to be able to go heavier on my lower body days so it was definitely a win for me lol (I train upper twice a week, Tuesday and Friday).
2b) The lower body exercises I focus on are hip thrusts, RDLs, Bulgarians, squats and glute glute extensions.
3) I was patient with myself. These pictures are a year apart! I know how it feels to want to see results right away but that’s just not how it works. Taking pictures along the way really helped me out, especially days where I felt like NOTHING was changing. I also wasn’t too hard on myself if I didn’t hit my protein or calorie amount that day. I just made sure to do better the next.
You got this, keep going I promise it’s worth it! If you guys have any questions feel free to leave them! 🫶🏾
#gainweightgainconfidence #gainsinprogress #bootygain #gymbodygoals #glutesgrowth
Building a dream body is a journey many aspire to achieve, and understanding the right approach can make all the difference. Nutrition is crucial; not only does it fuel your workouts, but it also aids in recovery and muscle growth. Tracking caloric intake with apps like MyFitnessPal can provide insights into adjusting your diet to meet your goals. It’s essential to prioritize protein intake as it plays a key role in muscle building. Aim for a protein-rich diet, including options like lean meats, legumes, and protein shakes, which can contribute to your daily caloric needs. Establishing a consistent workout routine is equally important. Having a set plan helps to target muscle groups effectively, and allows for progressive overload—a vital principle for muscle growth. Consider mixing lower-body and upper-body workouts throughout the week to achieve a balanced physique. Exercises like squats, hip thrusts, and deadlifts for the lower body, combined with upper body workouts, will not only improve strength but can also enhance overall body composition. Rest and recovery are vital components of any fitness plan. Muscle growth happens during rest periods, not in the gym, hence it's essential to incorporate rest days into your routine to prevent burnout and injury. Monitor your body’s response to workouts and adjust your frequency and intensity accordingly, allowing for progression without overtraining. Additionally, patience is key. Transformation takes time, and celebrating small victories can help maintain motivation. Document your progress with photos and notes on how you feel; this will serve as encouragement on days when results seem stagnant. Remember, each person's journey is unique, and what works for one might not work for another, so stay focused on your own path and goals. You got this!
There’s a reason God made me with no ass and no motivation to build one. If I had that ass I wouldn’t know how to act, nobody would be able to tell me nothing 🥴 You look amazing!