Working on a ripping tight ass....

[heaven_leigh]

Hello Everyone,

I am new to this site and very happy to have found it. So far, I am very impressed with all the fit, health conscious people here. I would love to make some new friends. Please feel free to drop me a message on yahoo. My nic is heaven_leigh97

Little about me


I am a mesomorph that responds well to training. I am trying to decrease the size of my quads and overall mass by lowering my protein and running over 80k a week.


Currently working on building a perfect, ripping tight butt. It's been very tricky as I don't want to perform any strength training exercise that engage the quads.


I love weight training but I want to look like a women. Sorry, no offense to any female body builders out there. Seriously looking to get stronger, more defined, fit, and flexible but not sacrifice my femininity.


Ripping down to 10% body fat.
Stats

163cm or 5'4"
118lbs
17.8 % body fat

Middle distance runner, personal best
13.1 miles @ 1:36:02
10 miles @ 1:11
10k 43:02



Former Butt Blitz Routine - 3 days a week
Squats 10 sets, 20 reps
Deadlifts 10 sets, 20 reps
Reverse Lunge 5 sets of 50 reps


No impact on the ass here with this routine but I do have massive quads now. I got rid of my trainer, as he was useless and a waste of time and money. I am looking to run off all my muscle now and trying desperately to avoid skinny fat here. However, the good news is that my hockey game and skating is amazing. I have never been faster, or stronger which has come in handy.

[GYMBRAT]

Hi Welcome to CBB heaven_leigh, love your goals!

[GYMBRAT]

Hockey Player girls always have rock hard butts....

[marino]

welcome

[waderow]

welcome.

after reading your goals, I would strongly recommend "glute clenchers". Let me know if you are unsure of the technique.

regards,
Waderow

[ky_macdonald]

welcome

[Big D]

hey welcome ,

you great goals, good luck :)

[natenator]

please read the rules...

[#8]

I thought this thread was gonna lay out COMPLETELY different lol.....

Welcome.

One legged box squats with your foot turned outward (at 90 degrees if you can handle it) will target pretty much only your glutes.

:)

[gicantor]

:welc

[L3]

sweet goal. good luck and welcome!

[The Brick]

Damn Nate... I saw the attachment logo and got excited... lol

Welcome, tons of good info and helpful people here.

[Talo]

SQUAT for that ass.

[GYMBRAT]

I wonder if we scared her away :)

[heaven_leigh]

I wonder if we scared her away :)
No, not scared.... just impressed. I love this site! Even though I am the odd ball.

[MuSuLPhReAk]

Glad you can handle the boys leigh. Welcome to CBB :)

[Praetorian]

Welcome Leigh...I would suggest box squats, single leg box step ups on the smith machine, and single leg cable pulls to target the glutes and hams specifically. One thing you need to understand that dropping protein and running will definitely drop muscle but with that type of diet you WILL end up skinny fat...i dont think this is what you really want not to mention it can cause metabolic damage. Your training also needs to be revised...20 reps will do little to build strength and tighten up the glutes and hams.
If you are looking to reduce size and at the same time strengthen and tighten a specific area ie glutes/hams then you need to do three things concurrently.
1. train the specific muscles a certain way...3 sets 8-15 reps max, 3-4 exercises
2. use a specific diet to drop bodyfat which WILL reduce overall size but maintain muscle...trust me when i say your legs are not all muscle(not being mean just honest)....if you drop the fat off them youll lose plenty of inches( I would suggest a keto diet for efficiency and time)
3. use cardio as a fat buring accelerator to reduce size even further but not running....that will burn lean mass and youll end up skinny fat...not good....a brisk walk is perfect.
Women do have this underlying fear of getting huge if they train a certain way...unfortunately this is completely unfounded. Unless you are taking anabolics this will never happen. The reality is that for women to build 1-2 lbs of muscle per year naturally is quite difficult. The confusion stems from size which is comprised of muscle and fat....but mostly fat...unless you have striated quads you can lose plenty of inches off them wihout sacraficing any muscle whatsoever...not to mention strength.
Your goals are admirable but require a specific plan to achieve.
Good Luck!
P

[Mr Ontario]

Howdy :)

[natenator]

Not sure why but this thread makes me think of the song Baby Got Back. lol

[BAM]

Welcome

[heaven_leigh]

Thank you all for your kind welcome and excellent advice. I appreciate all of your help.

[heaven_leigh]

Welcome Leigh...I would suggest box squats, single leg box step ups on the smith machine, and single leg cable pulls to target the glutes and hams specifically. One thing you need to understand that dropping protein and running will definitely drop muscle but with that type of diet you WILL end up skinny fat...i dont think this is what you really want not to mention it can cause metabolic damage. Your training also needs to be revised...20 reps will do little to build strength and tighten up the glutes and hams.
If you are looking to reduce size and at the same time strengthen and tighten a specific area ie glutes/hams then you need to do three things concurrently.
1. train the specific muscles a certain way...3 sets 8-15 reps max, 3-4 exercises
2. use a specific diet to drop bodyfat which WILL reduce overall size but maintain muscle...trust me when i say your legs are not all muscle(not being mean just honest)....if you drop the fat off them youll lose plenty of inches( I would suggest a keto diet for efficiency and time)
3. use cardio as a fat buring accelerator to reduce size even further but not running....that will burn lean mass and youll end up skinny fat...not good....a brisk walk is perfect.
Women do have this underlying fear of getting huge if they train a certain way...unfortunately this is completely unfounded. Unless you are taking anabolics this will never happen. The reality is that for women to build 1-2 lbs of muscle per year naturally is quite difficult. The confusion stems from size which is comprised of muscle and fat....but mostly fat...unless you have striated quads you can lose plenty of inches off them wihout sacraficing any muscle whatsoever...not to mention strength.
Your goals are admirable but require a specific plan to achieve.
Good Luck!
P
You completely understand!!! I am so glad for your advice. Thank you.... and yes, I agree with everything you said.

Cardio
However, I do run. If I run 10k around 55:00 minutes, it's slow enough for me not to notice. Meaning there is very little elevation in my heart rate (about 125 bpm). I can easily carry a conversation at this speed. I run 13 out of 14 days a week and was considering no days off at all as I do not consider it exercise if the runs are under 10 miles and at a speed over 5:00 min/k. I don't take any water in for those runs as I do not sweat. Not bragging here..... I'm just an intermediate, middle distance runner. In order for me to burn muscle I have to exceed speeds of 4:30 /k and run a significant distance. I feel those runs and my heart rate is over 180, maybe even 190 bpm. After a run like that, I can't walk for a few days.


Goal Setting
I do need to revise my goals; however it's very complicated as I am combining sport specific training with body building. I feel that I should be able to have a great, super sexy body and still be able to qualify for the Boston Marathon. Developing an action plan may prove to be even more challenging than goal setting. I am willing to do the research, keep an open mind and consider all advice offered.

Diet
I eat like a horse and I am always starving to death (looking into the keto diet).

Typical Daily Diet
1 cup brocollli, 1 tomato, 1/2 cup pumpkin, 1/2 cup spinach
1 apple, 1 plum, 1 banana
Almonds, pumpkin seeds, olive oil
oatmeal oatmeal rye bread
4 egg whites, 4 oz salmon, 4 oz chicken breast, 4 egg whites
1 cup yogurt, 1 cup skim milk

In the evenings I snack on junk as I am starving.

[MuSuLPhReAk]

In the evenings I snack on junk as I am starving.


This is something you'll have to really get under control. It'll ruin any diet.

What you posted as a typical diet, can you post when you eat it?

example

Meal 1
-------
4 egg whites
1 glass of milk

Meal 2
-------

and so on...

[heaven_leigh]

This is something you'll have to really get under control. It'll ruin any diet.

What you posted as a typical diet, can you post when you eat it?

example

Meal 1
-------
4 egg whites
1 glass of milk

Meal 2
-------

and so on...
Meal 1 8:00 am
1/2 cup of oatmeal
4 egg whites
1 cup skim milk
cinnamon
brown sugar

Snack
1 apple
almonds

Meal 2
4oz chicken breast
1 cup tomato
1 cup spinach
1 slice Rye bread
olive oil

Snack
1 cup yogurt
1 plum
pumpkin seeds

Meal 3
4 oz salmon
1 cup brocolli

Meal 4
4 egg whites
1/2 cup oatmeal
pumpkin
Brown sugar
cinnamon

Snack 8:00pm
banana

and evening pig out untill approx 1:30 am (really get hungry at midnight)

[MikeyFXD35]

Welcome

[hommes]

great to have you here girl