Getting lean enough to striate your glutes?

OK guys, natural for life, competing since 1989, now in my mid-40s and finding it harder & harder to get lean enough in my core to striate my glutes. What are your suggestions & tips? Just competed twice in NGA & INBA...5'6" @ 167 on stage.

Would appreciate any & all constructive comments!

sometimes its not just a matter of low bodyfat but having enough muscle in ones glutes to show through on stage

[quote=Leatherhead;1059996]sometimes its not just a matter of low bodyfat but having enough muscle in ones glutes to show through on stage[/quote]

Believe it or not, muscle is not the issue but the bodyfat covering my butt, lowerback & upper hams. I've always genetically had a large butt even in HS when I was skinny, but over the years it has become my camel's hump...I swear I could live for a couple of weeks if stranded in the desert, haha!

I used a low carb, medium fats, high protein diet with carbs & fat rotating every 2-3 days. I used a lot of LISS cardio for this contest cycle (Jan-June) and not much HIIT. For a November show I plan on incorporating at least 2 of my 6 days of cardio to be HIIT.

Here's another shot of me from the back where IMHO I tend to lose shows. Thank you in advance for your opinions & expert "advices"! :yep:

looking at the pics, your simply not lean enough...diet harder...

[quote=Leatherhead;1060037]looking at the pics, your simply not lean enough...diet harder...[/quote]

Thanks for your input.

As said above more muscle might need to be added to your glutes, but I think even if you have minimal glutes you could see them striated if you get lean enough. I would suggest you begin your contest diet a month sooner so you can get leaner and eat into the show.

[quote=Rsardinia;1060131]As said above more muscle might need to be added to your glutes, but I think even if you have minimal glutes you could see them striated if you get lean enough. I would suggest you begin your contest diet a month sooner so you can get leaner and eat into the show.[/quote]

Thank you both. I am thinking to further encourage getting leaner than I've been in the past starting my contest diet for a November contest now, immediately after these past 2 shows. I started in January at 181 and got down to 167 for the June 19th show. I'm thinking if I start now, I can go slow enough to try & save muscle while getting my body use to a new level of leanness.

Have any of you trained an over 40 competitor for a masters show who had a lot of core fat?

[quote=Leatherhead;1060037]looking at the pics, your simply not lean enough...diet harder...[/quote]

Have you ever tried the Ketone diets? I'm a natural and never could get that lower abs, obliques, glues and lower back to lean out - but it is working now ---- and it is tough - I am doing lots of cardio - 2 and 3 a days, and go for 6 days on protein and EFA oil - then carb up - it is a challenge but it is taking me to a new level at age 52. Just something to think about. Best of luck to you

By the way - not sure how your knees are, but I do front squats light and to the ground, which helps build the glutes

[quote=THEVMAN;1071307]Have you ever tried the Ketone diets? I'm a natural and never could get that lower abs, obliques, glues and lower back to lean out - but it is working now ---- and it is tough - I am doing lots of cardio - 2 and 3 a days, and go for 6 days on protein and EFA oil - then carb up - it is a challenge but it is taking me to a new level at age 52. Just something to think about. Best of luck to you[/quote]

I have been doing a high protein/low carb diet with my protein about 70+% of my calories and my carbs 10% or less of my calories. My calories cycled between 1900 - 1750 or so (I ended up at 167 lbs.) I carb back up on Saturdays. I was doing two-a-days with my cardio, the first fasted, the 2nd a LISS and did that 5 days a week. After my last contest on June 19th, I have gotten back on my diet starting over again at 2100 calories but using the same percentages as before. I will slowly begin to drop calories again and would like to compete in November.

I am optimistic that I just need to continue to diet. My drawers & pants are starting to bag on my butt. I'll tape again in about a week and hopefully that will confirm I'm losing fat.

I do use flax seed oil; what's your opinion of that?

[quote=THEVMAN;1071311]By the way - not sure how your knees are, but I do front squats light and to the ground, which helps build the glutes[/quote]

Thanks, I will try these!

speaking from experience, the older I get the leaner I must stay in the "off season" to get into condition enough to contend.

I do use flax seed oil; what's your opinion of that?[/quote]


[quote=DFBB76712;1071526]I have been doing a high protein/low carb diet with my protein about 70+% of my calories and my carbs 10% or less of my calories. My calories cycled between 1900 - 1750 or so (I ended up at 167 lbs.) I carb back up on Saturdays. I was doing two-a-days with my cardio, the first fasted, the 2nd a LISS and did that 5 days a week. After my last contest on June 19th, I have gotten back on my diet starting over again at 2100 calories but using the same percentages as before. I will slowly begin to drop calories again and would like to compete in November.



I think flax oil is great - I use barlean's all the time - also using olive oil, and Macademia nut oil. When I am off carbs completely, I will use up to 3 teaspoons per meal with 125 g of chicken. But my total calories are in the same range as yours - I am in the mid 170s good luck to you

I am optimistic that I just need to continue to diet. My drawers & pants are starting to bag on my butt. I'll tape again in about a week and hopefully that will confirm I'm losing fat.

[quote=AVBG;1071530]speaking from experience, the older I get the leaner I must stay in the "off season" to get into condition enough to contend.[/quote]

I'm finding this too; I opened a gym last fall (2009) instead of competing and it set me back because I didn't stay as lean as I normally would get at the end of the year before the holidays. I won't make the same mistake again.

[quote=THEVMAN;1072099]I do use flax seed oil; what's your opinion of that?[/quote]


[quote=DFBB76712;1071526]I have been doing a high protein/low carb diet with my protein about 70+% of my calories and my carbs 10% or less of my calories. My calories cycled between 1900 - 1750 or so (I ended up at 167 lbs.) I carb back up on Saturdays. I was doing two-a-days with my cardio, the first fasted, the 2nd a LISS and did that 5 days a week. After my last contest on June 19th, I have gotten back on my diet starting over again at 2100 calories but using the same percentages as before. I will slowly begin to drop calories again and would like to compete in November.



I think flax oil is great - I use barlean's all the time - also using olive oil, and Macademia nut oil. When I am off carbs completely, I will use up to 3 teaspoons per meal with 125 g of chicken. But my total calories are in the same range as yours - I am in the mid 170s good luck to you

I am optimistic that I just need to continue to diet. My drawers & pants are starting to bag on my butt. I'll tape again in about a week and hopefully that will confirm I'm losing fat.[/quote]

Are you getting your Mac oil from the store or is Species the only ones who carry it?

Where do you compete?

The leaner you stay in the offseason, the easier it will be to get into shape. You needed to diet longer judging from those pics.

[quote=DFBB76712;1072377]Are you getting your Mac oil from the store or is Species the only ones who carry it?

Where do you compete?[/quote]



I get Mac oil at just about any natural food store, I also am taking olive oil and natural peanut butter and almond butter, and sea salt on every meal - till close the to the show - I am 3 weeks out from the Masters nats now

Just aren't lean enough yet. You've got a ways to go bodyfat wise before the striations will come out.

[quote=jked;1077009]Just aren't lean enough yet. You've got a ways to go bodyfat wise before the striations will come out.[/quote]

Actually I can show striations consistently in my triceps, chest & front quads; I think there's too much disparity when I turn to the rear and show not only a little extra on my rear that it only hurts my placings.

Thank you all for your thoughts, I start another 17 week diet on July 18th for an OCB show in Dallas on November 13th. I'm starting at approximately 11 lbs. lighter than my diet started in January.

Any advice for getting leaner in my core besides "diet longer" (which I will be doing)?

striated glutes...
one of the best reasons for tossing the salad !

stay lean offseason. diet longer. HIT cardio. DEEP squats, slow on negative, pause, explode up. deep walking lunges. go to a track and lunge the 100. pose and squeeze them (might wanna do that in private). you can do this.

[quote=shawncathey;1078681]stay lean offseason. diet longer. HIT cardio. DEEP squats, slow on negative, pause, explode up. deep walking lunges. go to a track and lunge the 100. pose and squeeze them (might wanna do that in private). you can do this.[/quote]

Wow, good stuff Shawn! Thanks! So you recommend the HIIT over LISS or should I shoot for a combination?

Also, STAIRMASTER...That will be your best friend and worst enemy in the last 4 weeks. I mainly did my cardio on it the last month and my glutes came in nice.

[quote=DAVIDHARDY;1078736]Also, STAIRMASTER...That will be your best friend and worst enemy in the last 4 weeks. I mainly did my cardio on it the last month and my glutes came in nice.[/quote]

great advice -

I like to touch every other step instead of every one; it's an extra stretch in the glutes.

[quote=DAVIDHARDY;1078736]Also, STAIRMASTER...That will be your best friend and worst enemy in the last 4 weeks. I mainly did my cardio on it the last month and my glutes came in nice.[/quote]

Thanks David, I will make sure we me & the stairmaster get intimately acquainted!

I hear the butt blaster and front squats free wt to the floor are good - but honestly, I have never achieved this goal so some of it may be genetics and of course the conditoning - must be into the 4s on BF% I am guessing - I am in the mid 5s now with no sign of them yet.

I don't buy the genetic argument over getting your glutes to show striations. If the fat is low enough, then they will show striations, just like the chest, quads, and triceps.

Well that is good news David - I am just dropping below 5.25% BF and starting to get them at the top of the glutes, and more definition from the side when squeezing them for a side chest pose. Still a long way from seeing bars across the back though. My lower back is still 7.5mm 2" to the right of the spine at the Kidney so I am a ways away from them. Show is in less than 2 weeks so - cardio 2 hrs a day.

Well I came in at the nationals at 4.82% body fat - and striations were very faint - so I would not count them - for me, 4% is needed but then there is no caliper on your gluts so it is unique for everyone - clearly I have a 3-4lbs more to lose to show them - not easy folks. Maybe next year

Any secrets beyond just dieting hard?