OK!!!!!
So I apologize as I've been crazy with grad school apps and, well, sleeping like a baby
But here it is, finally complete!
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***Abi Drew's Diet and Lower Body Workout Routine for Bigger Butt and Hips***
Daily diet (tailored to YOUR specific needs)
:
Eat no less than 6 small-portioned meals (I like to call them "mini meals") a day, with no less than 23 grams of protein per meal. Make sure to take your protein no less than 2 hours from each other (otherwise your protein will go to waste). Make sure to be eating about a little over 2,000 calories per day. Your omega 3s and 6s are also crucial, as well as healthy fats, for muscle gain. Take these at night, as well as a slow-digesting protein (such as milk or cottage cheese or nut butter) when you go to bed for the night. Take a fast digesting protein (such as egg whites) immediately upon waking, as your muscles will be starved for protein by that time.
And you know the rest about a proper diet! You'll rock at this, Abi.
On the days you workout...
-
Before working out: Eat a mini meal with one healthy carb (to be used as an immediate fuel source) like rice or banana or two slices of P28 bread, and no less than 23 grams of protein. Time this meal to be eaten about 2 hours before the end of your workout. If you are able, take some BCAAs (Branched-Chain Amino Acids) with your meal before your workout.
Workout Routines (tailored to YOUR specific needs)
:
*
Warm Up
To warm up your muscles before your workout, do no more than 10 minutes of HIIT on your stationary bike (see post #1 under portion labeled "2 other days of the week" on my curves thread). The point of the HIIT is to get your heart rate up and warm up your muscles without burning your muscle as fuel. You may do this, OR you may do 24 reps of any of your below exercises with a
significantly lower weight than you plan to lift during your lifting routine.
*
Routine 1:
• Step ups—3 sets, 12 reps (per leg, so that's 24 step ups altogether per set)
http://www.bodybuilding.com/exercises/de...l-step-ups
• Barbell Glute Bridge—3 sets, 12 reps
http://www.bodybuilding.com/exercises/de...ute-bridge
• Side Lunges—3 sets, 12 reps (per leg, so that's 24 lunges altogether per set)
http://www.bodybuilding.com/exercises/de...plit-squat
• Walking Lunges—3 sets, 12 reps (per leg, so that's 24 lunges altogether per set)
http://www.bodybuilding.com/exercises/de...king-lunge
• Sumo squats—3 sets, 12 reps
http://www.bodybuilding.com/exercises/de...bell-squat
*
Routine 2 (to be done 3-4 days after Routine 1):
• Bulgarian Split Squats—3 sets, 12 reps (per leg, so that's 24 split squats altogether per set)
http://www.bodybuilding.com/exercises/de...bell-squat
• Hip Thrust—3 sets, 12 reps
http://www.bodybuilding.com/exercises/de...hip-thrust
• Lying Hip Abduction—3 sets, 12 reps (per leg, so that's 24 abductions altogether per set)
http://www.youtube.com/watch?v=mxWissvKVj0 (but with barbell:
http://www.exrx.net/WeightExercises/HipA...ction.html )
• Walking Lunges—3 sets, 12 reps (per leg, so that's 24 lunges altogether per set)
http://www.bodybuilding.com/exercises/de...king-lunge
• Stiff Legged Deadlift—3 sets, 12 reps
http://www.bodybuilding.com/exercises/de...l-deadlift
*
Stretches (In no particular order, to be done after workout):
-Groin Stretch (
http://www.youtube.com/watch?v=rdxD3POKbV8 )
-Hip Rotators Stretch (
http://www.youtube.com/watch?v=sK9GSzgww8s )
-Hip Flexor Stretch (
http://www.youtube.com/watch?v=XCb16_USzy8 )
-Standing Quads Stretch (
http://www.youtube.com/watch?v=SiC8v3Q_cbE )
-Hamstring Stretch (
http://www.youtube.com/watch?v=L1v0VLWTSPo )
-Glute Stretch (
http://www.youtube.com/watch?annotation_id=annotation_259267&feature=iv&src_vid=L1v0VLWTSPo&v=q2wOWCH9kV8 )
-Calf Stretch (
http://www.youtube.com/watch?v=am023zEIUUM )
-"Fire Hydrants" (
http://www.youtube.com/watch?v=o9nIJIkcQH8 )
-Outer Thigh Stretch (
http://www.youtube.com/watch?v=JWdPHtCcDAg )
*(This stretch list is just a guide... you may pick and choose from this list which you find to be most helpful to YOU.)
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After working out: Eat a mini meal with one carb (to restore glycoden levels) and no less than 23 grams of protein (I recommend a fast digesting protein, such as egg whites or milk or yogurt, since you do not have access to protein shakes). Take this no more than a half hour after your workout is done. Immediately is best.
Extra Notes:
When choosing your weight, pick something that you can complete the 12 reps with, but are beginning to tire by the 9th or 10th rep of the first set. Come the beginning of the third set, you should be praying to God to let it be over...
When you begin to get stronger, which should be in just three to four weeks, you can increase the weight to as much as you can handle and decrease the reps to 10 per set. This will be your transition from lifting for strength to lifting for mass building. A few weeks of that after adjusting the weight a couple times, then you can go to 8 reps per set, increase your sets to 4 in count, and max out on your weights. Don't be afraid to be aggressive at this point! Your first two months you will do lighter weights and more reps to work on strengthening the muscles so that you will not injure yourself when you DO go to max out on the weights.
Also, beware that your metabolism will GREATLY increase. If you feel hungry,
please listen to your body and EAT. It is your muscles calling out to you that they need something to grow... or else it will eat itself
or just not grow! As your metabolism greatly increases, so will your energy throughout the day. Your mood may increase as well. However, the one thing I will also have to throw in here is that you will become more sleepy. Not lethargic, not drowsy or drained, but SLEEPY and only when it is time. I have massive amounts of energy throughout the day and, when my body wants rest, I will literally be knocked out cold. Regardless of where I am! Be sure to be at least somewhere near your bed when this happens...
and do not resist the call to rest, because your body knows best and honestly it is your body wanting to spend time recovering and growing those muscle fibers of yours.
Let me know if you have questions concerning any of the above!! I'm looking forward to seeing your results!! <3
![[Image: 543456_304535459686430_2047328501_n.jpg]](https://scontent-a-ord.xx.fbcdn.net/hphotos-prn1/543456_304535459686430_2047328501_n.jpg)
