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New to fitness - bum growth watch

    • Thread Starter

    Hi all,
    I’m new to fitness and have a basic idea on how to build the muscle on my bum, but I have a few questions: (I’m 147 pounds, 5ft 5)

    How much protein should I put into a shake daily and how many shakes should I consume?

    In particular, what excersises do I need to do to develop my bum?

    Any crucial information that you could provide would be muchly appreciated, thanks

    For growth, you want to get like 0.7-1.0g protein per lb of body weight daily, from your diet mainly and then top the rest up with shakes. You want to be in caloric surplus as well for muscle growth, so calculate your Basal Metabolic Rate online and then multiply by around 1.55 to start with, shoot to eat that many calories a day - add more or less as you need. Eat carbs on the days you lift too.

    For growth, it's all about squats. I'd start at a comfortable weight and aim for the 8-10 rep range. Take a break and do maybe 3 or 4 sets of barbell squats. Move onto some lunges holding some dumbbells. Stick to the same rep and set range. Hip extensions and flutter kicks, around 20 reps of 3 sets. Finally, doing 3 sets of deadlifts at a comfortable weight for 8-10 reps. You should start to see results, good luck
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