I have been in the gym for about 2-3 months now. I actually gained 2-3kg, but my proportions didn't change much. For the lower body I did mostly hip thrusts,cable glute kickbacks, lateral cable kickbacks, I used the outer thigh machine to target my glutes and I switched between, deadlifts, sumo deadlifts, Smith machine, leg press, usually doing 1-2 of those. So, usually I did 4-6 exercises that target glutes, 3-4 sets, 8-12 reps, twice a week. Since I don't live close to the gym I do my upper body in the same day I do my lower body. I also increased my weights. My diet isn't perfect, I eat junk food. I eat fruits and vegetables and try to get enough protein, but I find it difficult to get enough calories without adding junk food. Also, the internet is confusing when it comes to the neccesary amont of protein I should eat. Some say that 1.4-1.8g per kg of body weight is enough, I also find it difficult to get more than that with just diet.
My proportions stayed about the same though. I think my thighs and waist grew an extra cm, so actually the lowest improvement is on my glutes. For reference I used to have 61-62 cm waist, 93 cm hips and 53 cm thighs when I started. Now I have 64.5 cm waist, 94.5 cm hips and 55 cm thighs. It seems that I grew more on the parts I trained less.
My proportions stayed about the same though. I think my thighs and waist grew an extra cm, so actually the lowest improvement is on my glutes. For reference I used to have 61-62 cm waist, 93 cm hips and 53 cm thighs when I started. Now I have 64.5 cm waist, 94.5 cm hips and 55 cm thighs. It seems that I grew more on the parts I trained less.
by ema2396 via Bodybuilding.com Forums - Female Bodybuilding
Aucun commentaire:
Enregistrer un commentaire