Results 1 to 15 of 31
-
06-23-2010, 04:10 PM #1
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!
-
06-23-2010, 04:26 PM #2
sometimes its not just a matter of low bodyfat but having enough muscle in ones glutes to show through on stage
-
06-23-2010, 04:49 PM #3
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"!
-
06-23-2010, 04:55 PM #4
looking at the pics, your simply not lean enough...diet harder...
-
06-23-2010, 05:10 PM #5
-
06-23-2010, 06:09 PM #6
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.
-
06-23-2010, 06:39 PM #7
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?
-
07-01-2010, 05:52 PM #8
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
-
07-01-2010, 05:53 PM #9
By the way - not sure how your knees are, but I do front squats light and to the ground, which helps build the glutes
-
07-01-2010, 08:50 PM #10
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?
-
07-01-2010, 08:51 PM #11
-
07-01-2010, 08:53 PM #12AVBGGuest
speaking from experience, the older I get the leaner I must stay in the "off season" to get into condition enough to contend.
-
07-02-2010, 09:53 AM #13
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.
-
07-02-2010, 12:57 PM #14
-
07-02-2010, 12:59 PM #15
Bookmarks