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  1. #1
    RX MEMBER DFBB76712's Avatar
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    Default 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!
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  2. #2
    GYM RAT Leatherhead's Avatar
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    sometimes its not just a matter of low bodyfat but having enough muscle in ones glutes to show through on stage

  3. #3
    RX MEMBER DFBB76712's Avatar
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    Quote Originally Posted by Leatherhead View Post
    sometimes its not just a matter of low bodyfat but having enough muscle in ones glutes to show through on stage
    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"!
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    GYM RAT Leatherhead's Avatar
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    looking at the pics, your simply not lean enough...diet harder...

  5. #5
    RX MEMBER DFBB76712's Avatar
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    Quote Originally Posted by Leatherhead View Post
    looking at the pics, your simply not lean enough...diet harder...
    Thanks for your input.

  6. #6
    GYM RAT Rsardinia's Avatar
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    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.

  7. #7
    RX MEMBER DFBB76712's Avatar
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    Quote Originally Posted by Rsardinia View Post
    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.
    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?

  8. #8
    GYM RAT THEVMAN's Avatar
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    Quote Originally Posted by Leatherhead View Post
    looking at the pics, your simply not lean enough...diet harder...
    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

  9. #9
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    By the way - not sure how your knees are, but I do front squats light and to the ground, which helps build the glutes

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    RX MEMBER DFBB76712's Avatar
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    Quote Originally Posted by THEVMAN View Post
    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
    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?

  11. #11
    RX MEMBER DFBB76712's Avatar
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    Quote Originally Posted by THEVMAN View Post
    By the way - not sure how your knees are, but I do front squats light and to the ground, which helps build the glutes
    Thanks, I will try these!

  12. #12
    AVBG
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    speaking from experience, the older I get the leaner I must stay in the "off season" to get into condition enough to contend.

  13. #13
    GYM RAT THEVMAN's Avatar
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    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.

  14. #14
    RX MEMBER DFBB76712's Avatar
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    Quote Originally Posted by AVBG View Post
    speaking from experience, the older I get the leaner I must stay in the "off season" to get into condition enough to contend.
    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.

  15. #15
    RX MEMBER DFBB76712's Avatar
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    Quote Originally Posted by THEVMAN View Post
    I do use flax seed oil; what's your opinion of that?

    Quote Originally Posted by DFBB76712 View Post
    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.
    Are you getting your Mac oil from the store or is Species the only ones who carry it?

    Where do you compete?

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