Hi all! This is my personal program thread for making my butt larger and more sculpted, "widening" the hips, trimming the waist, and anything else that may deal with cutting out fat and building up muscle. Chiseled and curvy thighs and calves are also a secondary goal.
Measurements
January 2012:
Height: 5'5"
Weight: 128lbs
Underbust/Bust: 29"/34"
Waist: 26"
Hip/Butt: 38"
(not sure how accurate the bust measurement is, since I had difficulty figuring out how to measure correctly, and didn't really care so much at the time, either but it could be possible, because my diet has improved dramatically since then and I do feel slightly fuller/bigger now than last year)
March 2013:
Height: 5'5"
Weight: 140lbs
Underbust/Bust: 29"/35"
Waist: 27"
Hip/Butt: 40.75"
My overall goal is to increase muscle mass and decrease body fat, and I hope that this will allow me to get a bigger, rounder derriere and a trimmer waist. Since only one can be prioritized at a time, and since I was more on the slender-side to begin with, I decided to start with prioritizing gaining muscle mass first. In the past year (including the many beginning months in which I took a lot of breaks due to feeling overwhelmed, and including the first half of this year being done with a diet plan that fell short of what it needed to be—see more on this below), I have grown a little under three inches in my hip/butt measurement, and now weigh 140lbs. The only negative was that I gained an inch on my waist. But, this was to be expected as I had to increase my protein intake dramatically and, with doing this, my caloric intake also increased dramatically (I used to eat only once or at most twice a day. I naturally have little to no appetite. Now I make myself eat at least 6 times a day). Basically, I am currently almost always sporting in the anabolic state. This is the safest way to make sure that muscle is never getting stopped short of growing because it will always have what it needs to grow. But there is NO opportunity for fat loss, really. So, actually considering this, an inch on my waist is pretty impressively low considering the drastic difference in my diet (from how my diet was before, when I was 26” at the waist). I am still prioritizing building muscle mass at this time, but am now able (since I now have the protein intake thing down-pat ) to choose my foods a little more selectively based on fat and added sugar content (obviously, choosing foods with less of these, ).
So listed below are my current exercise regimes and diet plans. I actually did not start a high protein diet plan until this past October (meaning, I spent 8 months with kicking butt in the gym without providing the proper fuel off of which my muscle needed to grow). I grew an inch in those first 8 months, and 1.75 inches in the past 5 months. A high protein diet is definitely worth it!
My current exercise regimen looks something like this:
Saturdays or Sundays:
• Dynamic Warm-up of 24 reps on Leg Press Machine with 90lbs
• V-Squat Machine (Compound)—340 lbs, 5 sets, 5 reps, 60 second breaks
• Leg Curl (Hamstring Isolation)—110 lbs, 5 sets, 5 reps, 60 second breaks
• Walking Lunges (Compound)—100lbs w/ barbell, 5 sets, 10 reps, 60 second breaks (note: 1 rep=1 lunge for each leg=2 lunges)
• Calf Raises (Calf Isolation)—body weight, one leg at a time, 5 sets, 10 reps each leg, 60 second breaks
• Static Stretch Cool Down for legs (glutes, quads, hamstrings, adductors)
Wednesdays:
• Dynamic Warm-up of 24 reps on V-Squat Machine with 90lbs
• Leg Press Machine (Compound)—340 lbs, 5 sets, 5 reps, 60 second breaks
• Abductor Machine (Abductor Isolation)—125 lbs, 5 sets, 5 reps, 60 second breaks
• Glute Press Machine (Compound)—230lbs, 5 sets, 5 reps, 60 second breaks
• Lower Back Hyperextensions (Lower Back Isolation)—body weight, 3 sets, 15 reps
• Static Stretch Cool Down for legs (glutes, quads, hamstrings, adductors)
2 other days of the week:
I do the inclined elliptical which I love. Now since resistance levels vary from machine to machine and therefore distance per minute is affected by resistance level, I will not list either. What IS important for fat burning and avoiding muscle burning, however, is to watch your heart rate. Less is more when it comes to avoiding your body from "tapping" into your muscles for breakdown for energy. For the first two minutes, I will keep my resistance higher with my speed lower, resulting in a heart rate of about 120-125. I go very slow . Then, after the two minutes is up, I will lower my resistance and increase my speed dramatically, resulting in a heart rate of about 130-145. Once this minute is up, I go back to the two minute setting, and the pattern continues until I hit the 30 minute mark.
My Current Diet Plan
My current diet plan on weekdays looks like this:
• 6:00 am shake (24grams of protein)
• 8:00 am two packs instant oatmeal (8grams) with two 8oz milks and banana (24grams of protein)
• 12-1 pm eat lunch (24grams of protein)
• 3-4 pm protein bar and 3oz trailmix (24grams of protein) OR three 8 oz milk (or a combo of both)
• 6-7 pm eat dinner (24grams of protein)
• 9-10 pm shake (24grams of protein)
My diet plan on the weekends looks like this:
• 6:00 am shake (24grams of protein)
• 8:00 am two cups of cereal (6-8 grams) with 16-18 oz of milk (depending on the cereal)
• 12-1 pm ½ cup of plain greek yogurt with one tablespoon of organic jam preserves, two tablespoons of peanut butter, and at least 6oz of milk (24grams of protein)
• 3-4 pm eat can of tuna or salmon (24 grams) never eat more than two cans of tuna in a week due to mercury levels
• 6-7 pm eat dinner (24grams of protein)
• 9-10 pm shake (24grams of protein)
Of course, the times fluctuate but I am careful not to eat my protein intakes more than two hours from each other (due to the rate at which our bodies process protein). Also, of course the order of some of these protein intakes change, as well as exactly what I eat each time. This is just a rough guide.
Supplements:
BCAAs—(1200mg L-Ieucine, 600mg L-Isoleucine, 600mg L-Valine) Only four times a week, for each of the two nights following each of my two lower-body workouts.
HMB—(1,000mg) Protein Breakdown Supressor, taken 2-3 times a day with meals
Tonalin CLA—(1,000mg) Supports Reduction of Body Fat, taken 3 times a day with meals
Glucosamine & MSM—(1,500mg Glucosamine, 1,500mg MSM) For my joints dealing with the strenuous workout routine, taken once every night
Information about products in program:
My protein shake is by Synthe-6, the strawberry flavor (I used to drink chocolate but because of NBE I switched. BOTH are amazingly delicious, though!). They blend REALLY well (I literally scoop the powder into my shake bottle, pour the water in, close the top and shake it, and it's ready to drink, without clumps). My protein bars are made by Clif Builder's and Zone Perfect (also available in non-chocolate options). These taste pretty good, too. My Greek Yogurt is the plain by Chobani, and really any organic jam without any added sweeteners will work. I am sure that any Greek Yogurt is fine, too, but keep away from added sugars if you can. The cereal that I eat is by FiberOne, and I get all of the different kinds with the least amount of added sugar and the most fiber. Of all the cereals I have seen in the average grocery market, these FiberOne cereals trump all others by far in terms of fiber. And fiber is VERY important in any diet, but most especially in a protein-rich diet (for those of you who don't know, protein can, um, stop you up ). If I am not eating for the sake of getting my protein, I am eating for the sake of getting my fiber (hence, the daily high-fiber instant oatmeal as well).
For Other Dietary Supplements, please see my other program thread:
http://www.breastnexus.com/showthread.php?tid=14862
For the waist:
Obviously as you can see above, I do light fat-burning cardio two times a week in hopes to burn fat without burning off my hard-earned muscle, am building muscle (which should help to burn overall body fat), keep added sugars to a minimum, and take Tonalin CLA in hopes to trim some fat off of my waist, although realistically I know it will be minimal considering that I never allow myself to go into a caloric deficiency while still prioritizing muscle building. I occasionally do planks, but otherwise I try to keep away from targeting working out the abs because 1) it is difficult to effectively workout the abs without working out the hip flexors instead, and 2) working out the abs only seems to bulk me in that area. As mentioned in my other program thread, I am just now beginning to design a new upper body program for myself, hoping that the extra muscle mass added from these exercises will aid in overall body fat burning. And so, before I come to the point where I will make the switch from muscle building to muscle maintaining/fat burning, I will be experimenting with corseting. Now if I can just find the perfect corsets...
And although it appears this way, the title of this thread does not mean to insinuate that MY waist is small and my curves are kicking, lol, not exactly as much as I’d like to be yet! My inspiration for the title of this thread was pulled from the lyrics of Sir Mix-A-Lot (classy, I know), which seemed to mark the beginning of the time of shift of increasing popularity of big bottoms. I apologize for my occasional corny sense of humor. Bottoms up!
I will try to post my "before" and "after" pics soon!
Measurements
January 2012:
Height: 5'5"
Weight: 128lbs
Underbust/Bust: 29"/34"
Waist: 26"
Hip/Butt: 38"
(not sure how accurate the bust measurement is, since I had difficulty figuring out how to measure correctly, and didn't really care so much at the time, either but it could be possible, because my diet has improved dramatically since then and I do feel slightly fuller/bigger now than last year)
March 2013:
Height: 5'5"
Weight: 140lbs
Underbust/Bust: 29"/35"
Waist: 27"
Hip/Butt: 40.75"
My overall goal is to increase muscle mass and decrease body fat, and I hope that this will allow me to get a bigger, rounder derriere and a trimmer waist. Since only one can be prioritized at a time, and since I was more on the slender-side to begin with, I decided to start with prioritizing gaining muscle mass first. In the past year (including the many beginning months in which I took a lot of breaks due to feeling overwhelmed, and including the first half of this year being done with a diet plan that fell short of what it needed to be—see more on this below), I have grown a little under three inches in my hip/butt measurement, and now weigh 140lbs. The only negative was that I gained an inch on my waist. But, this was to be expected as I had to increase my protein intake dramatically and, with doing this, my caloric intake also increased dramatically (I used to eat only once or at most twice a day. I naturally have little to no appetite. Now I make myself eat at least 6 times a day). Basically, I am currently almost always sporting in the anabolic state. This is the safest way to make sure that muscle is never getting stopped short of growing because it will always have what it needs to grow. But there is NO opportunity for fat loss, really. So, actually considering this, an inch on my waist is pretty impressively low considering the drastic difference in my diet (from how my diet was before, when I was 26” at the waist). I am still prioritizing building muscle mass at this time, but am now able (since I now have the protein intake thing down-pat ) to choose my foods a little more selectively based on fat and added sugar content (obviously, choosing foods with less of these, ).
So listed below are my current exercise regimes and diet plans. I actually did not start a high protein diet plan until this past October (meaning, I spent 8 months with kicking butt in the gym without providing the proper fuel off of which my muscle needed to grow). I grew an inch in those first 8 months, and 1.75 inches in the past 5 months. A high protein diet is definitely worth it!
My current exercise regimen looks something like this:
Saturdays or Sundays:
• Dynamic Warm-up of 24 reps on Leg Press Machine with 90lbs
• V-Squat Machine (Compound)—340 lbs, 5 sets, 5 reps, 60 second breaks
• Leg Curl (Hamstring Isolation)—110 lbs, 5 sets, 5 reps, 60 second breaks
• Walking Lunges (Compound)—100lbs w/ barbell, 5 sets, 10 reps, 60 second breaks (note: 1 rep=1 lunge for each leg=2 lunges)
• Calf Raises (Calf Isolation)—body weight, one leg at a time, 5 sets, 10 reps each leg, 60 second breaks
• Static Stretch Cool Down for legs (glutes, quads, hamstrings, adductors)
Wednesdays:
• Dynamic Warm-up of 24 reps on V-Squat Machine with 90lbs
• Leg Press Machine (Compound)—340 lbs, 5 sets, 5 reps, 60 second breaks
• Abductor Machine (Abductor Isolation)—125 lbs, 5 sets, 5 reps, 60 second breaks
• Glute Press Machine (Compound)—230lbs, 5 sets, 5 reps, 60 second breaks
• Lower Back Hyperextensions (Lower Back Isolation)—body weight, 3 sets, 15 reps
• Static Stretch Cool Down for legs (glutes, quads, hamstrings, adductors)
2 other days of the week:
I do the inclined elliptical which I love. Now since resistance levels vary from machine to machine and therefore distance per minute is affected by resistance level, I will not list either. What IS important for fat burning and avoiding muscle burning, however, is to watch your heart rate. Less is more when it comes to avoiding your body from "tapping" into your muscles for breakdown for energy. For the first two minutes, I will keep my resistance higher with my speed lower, resulting in a heart rate of about 120-125. I go very slow . Then, after the two minutes is up, I will lower my resistance and increase my speed dramatically, resulting in a heart rate of about 130-145. Once this minute is up, I go back to the two minute setting, and the pattern continues until I hit the 30 minute mark.
My Current Diet Plan
My current diet plan on weekdays looks like this:
• 6:00 am shake (24grams of protein)
• 8:00 am two packs instant oatmeal (8grams) with two 8oz milks and banana (24grams of protein)
• 12-1 pm eat lunch (24grams of protein)
• 3-4 pm protein bar and 3oz trailmix (24grams of protein) OR three 8 oz milk (or a combo of both)
• 6-7 pm eat dinner (24grams of protein)
• 9-10 pm shake (24grams of protein)
My diet plan on the weekends looks like this:
• 6:00 am shake (24grams of protein)
• 8:00 am two cups of cereal (6-8 grams) with 16-18 oz of milk (depending on the cereal)
• 12-1 pm ½ cup of plain greek yogurt with one tablespoon of organic jam preserves, two tablespoons of peanut butter, and at least 6oz of milk (24grams of protein)
• 3-4 pm eat can of tuna or salmon (24 grams) never eat more than two cans of tuna in a week due to mercury levels
• 6-7 pm eat dinner (24grams of protein)
• 9-10 pm shake (24grams of protein)
Of course, the times fluctuate but I am careful not to eat my protein intakes more than two hours from each other (due to the rate at which our bodies process protein). Also, of course the order of some of these protein intakes change, as well as exactly what I eat each time. This is just a rough guide.
Supplements:
BCAAs—(1200mg L-Ieucine, 600mg L-Isoleucine, 600mg L-Valine) Only four times a week, for each of the two nights following each of my two lower-body workouts.
HMB—(1,000mg) Protein Breakdown Supressor, taken 2-3 times a day with meals
Tonalin CLA—(1,000mg) Supports Reduction of Body Fat, taken 3 times a day with meals
Glucosamine & MSM—(1,500mg Glucosamine, 1,500mg MSM) For my joints dealing with the strenuous workout routine, taken once every night
Information about products in program:
My protein shake is by Synthe-6, the strawberry flavor (I used to drink chocolate but because of NBE I switched. BOTH are amazingly delicious, though!). They blend REALLY well (I literally scoop the powder into my shake bottle, pour the water in, close the top and shake it, and it's ready to drink, without clumps). My protein bars are made by Clif Builder's and Zone Perfect (also available in non-chocolate options). These taste pretty good, too. My Greek Yogurt is the plain by Chobani, and really any organic jam without any added sweeteners will work. I am sure that any Greek Yogurt is fine, too, but keep away from added sugars if you can. The cereal that I eat is by FiberOne, and I get all of the different kinds with the least amount of added sugar and the most fiber. Of all the cereals I have seen in the average grocery market, these FiberOne cereals trump all others by far in terms of fiber. And fiber is VERY important in any diet, but most especially in a protein-rich diet (for those of you who don't know, protein can, um, stop you up ). If I am not eating for the sake of getting my protein, I am eating for the sake of getting my fiber (hence, the daily high-fiber instant oatmeal as well).
For Other Dietary Supplements, please see my other program thread:
http://www.breastnexus.com/showthread.php?tid=14862
For the waist:
Obviously as you can see above, I do light fat-burning cardio two times a week in hopes to burn fat without burning off my hard-earned muscle, am building muscle (which should help to burn overall body fat), keep added sugars to a minimum, and take Tonalin CLA in hopes to trim some fat off of my waist, although realistically I know it will be minimal considering that I never allow myself to go into a caloric deficiency while still prioritizing muscle building. I occasionally do planks, but otherwise I try to keep away from targeting working out the abs because 1) it is difficult to effectively workout the abs without working out the hip flexors instead, and 2) working out the abs only seems to bulk me in that area. As mentioned in my other program thread, I am just now beginning to design a new upper body program for myself, hoping that the extra muscle mass added from these exercises will aid in overall body fat burning. And so, before I come to the point where I will make the switch from muscle building to muscle maintaining/fat burning, I will be experimenting with corseting. Now if I can just find the perfect corsets...
And although it appears this way, the title of this thread does not mean to insinuate that MY waist is small and my curves are kicking, lol, not exactly as much as I’d like to be yet! My inspiration for the title of this thread was pulled from the lyrics of Sir Mix-A-Lot (classy, I know), which seemed to mark the beginning of the time of shift of increasing popularity of big bottoms. I apologize for my occasional corny sense of humor. Bottoms up!
I will try to post my "before" and "after" pics soon!