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Before growing up

# Phopus parrot# Phopus nest

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A split image showing a woman's glutes from the side, comparing her physique in 2021 (left) to 2023 (right), demonstrating growth. The image is titled "HOW TO GROW YOUR SIDE BOOTY" and highlights the transformation over two years.

A woman is shown from behind, bent over a barbell, performing a compound movement in a gym. The text emphasizes focusing on strength in compound movements for overall glute growth, as glutes comprise three main muscle groups.

A woman performs glute medius kickbacks using a cable machine in a gym, with her left leg extended backward. The text explains that these exercises target the glute medius and contribute to developing the glute shelf.

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A woman in brown shorts and a black sports bra takes a mirror selfie in a gym, smiling. Text overlay reads: "4 different reasons your glutes are not growing." A water bottle is on the floor.

A woman in black athletic wear and a baseball cap takes a mirror selfie in a gym locker room. Text overlay reads: "skipping recovery," highlighting a reason for glute growth issues.

A bowl of pasta with meat sauce and a large purple Stanley cup are on a kitchen counter. Text overlay reads: "not eating enough!", indicating a dietary reason for glute growth struggles.

click this if your glutes are NOT growing!! 🍑

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St. John's Wort with yellow flowers and green leaves stands tall among reeds near a body of water. The text overlay identifies it as "St. John's Wort."

St. John's Wort plants with yellow flowers grow by a lake. A text overlay highlights its benefits: "mood uplifter" and "helps with depression."

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A woman in red shorts and a sports bra takes a mirror selfie in a gym, with text overlay "what I wish I knew before growing my glutes" and an arrow pointing to her glutes.

A flat lay shows a mortar with pesto, a plate of pasta, and a recipe card. Text advises eating carbs and fats, and consuming at least 1 cup of carbs per meal.

A plate features scrambled eggs, hash browns, a toasted bagel, and strawberries. Text states 2 eggs are insufficient protein and recommends 4 egg whites for 20g of protein.

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