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Transitioning from OMAD weight loss to glute growth, advice?

XxkittyxX

XxkittyxX

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I’ve been doing OMAD for about 2 months and lost weight fairly quickly. I’m happy with my fat-loss results, but now I want to shift my focus to building my glutes while maintaining a petite upper body and not undoing my progress.
My goals are:
  • Grow glutes/lower body/thicker thighs
  • Keep my waist and upper body small
  • Avoid fat regain or a full “bulk”
I’m planning to move away from strict OMAD, lift 2–3x per week, and eat around maintenance or a small deficit with higher protein.
How do I approach this or any better recommendations without regaining fat as I’ve lost it pretty quickly.
 

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I assume you're just going to be doing glute exercises and not comprehensive lifting. In that case:
  • Do your glute exercises 2-3 times a week and get about 60g of protein.
  • Focus on proper progressive overload and stay consistent.
  • Don't stress about calories, you're not bodybuilding.
Seriously, life on easy mode. GG
 
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XxkittyxX said:
I’ve been doing OMAD for about 2 months and lost weight fairly quickly. I’m happy with my fat-loss results, but now I want to shift my focus to building my glutes while maintaining a petite upper body and not undoing my progress.
My goals are:
  • Grow glutes/lower body/thicker thighs
  • Keep my waist and upper body small
  • Avoid fat regain or a full “bulk”
I’m planning to move away from strict OMAD, lift 2–3x per week, and eat around maintenance or a small deficit with higher protein.
How do I approach this or any better recommendations without regaining fat as I’ve lost it pretty quickly.
Click to expand...
You'll be obligated to lean bulk (so increasing your calories/proteins) to support full recovery and muscle mass growth, you can go omad if you're able to eat all your daily calories in one plate. You'll not gain fat on a lean bulk if you're fairly active

If you want to keep it to the lower body :

- 1st day should be a focused to legs only (quads/hamstrings) with compound movements and only few exercises (no dozen of fancy exercises) as you don't want to do too much junk volume if you have planned to have a higher frequency.
E.g. Front squats, splits squats, stiff legged deadlifts, back extensions and maybe leg extensions/curls

- 2nd day should be focused on core, abs and steady state cardio. So planks, abs wheel, abs crunches, russian twists, walking, stairmaster, jogging, skipping rope, whatever keeps your heart performs

-3rd day should a focus on glutes and back (yeah ik, but upper backs training improves postures) so stuff like heavy hip thrusts, abductors, adductors machines, lat pulldowns, dumbbel rows etc
 
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TonyDr said:
You'll be obligated to lean bulk (so increasing your calories/proteins) to support full recovery and muscle mass growth, you can go omad if you're able to eat all your daily calories in one plate. You'll not gain fat on a lean bulk if you're fairly active

If you want to keep it to the lower body :

- 1st day should be a focused to legs only (quads/hamstrings) with compound movements and only few exercises (no dozen of fancy exercises) as you don't want to do too much junk volume if you have planned to have a higher frequency.
E.g. Front squats, splits squats, stiff legged deadlifts, back extensions and maybe leg extensions/curls

- 2nd day should be focused on core, abs and steady state cardio. So planks, abs wheel, abs crunches, russian twists, walking, stairmaster, jogging, skipping rope, whatever keeps your heart performs

-3rd day should a focus on glutes and back (yeah ik, but upper backs training improves postures) so stuff like heavy hip thrusts, abductors, adductors machines, lat pulldowns, dumbbel rows etc
Click to expand...
Ayyyyy okay I’ll look into this stuff thanks!!!!
 
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Nerian said:
I assume you're just going to be doing glute exercises and not comprehensive lifting. In that case:
  • Do your glute exercises 2-3 times a week and get about 60g of protein.
  • Focus on proper progressive overload and stay consistent.
  • Don't stress about calories, you're not bodybuilding.
Seriously, life on easy mode. GG
Click to expand...
Okayyyyy thank you so much
 
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XxkittyxX said:
Haha thanks, still haven’t formed one yet but for fat loss over the last 2 months it was just 10k steps a day and I wasn’t really consistent.
Click to expand...
some of the best glute exercises are hip thrusts, rdls, bulgarian split squats, and hip abductions
 
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Marlonmogsyouhaha said:
You'd have to train for years and gain weight making ur face look like ass
Click to expand...
it’s still a huge roi and no beginner gains go crazy, I gained like 2 inches on my hips and lost a good 2 inches on my waist in like 5 months of training. And you’ll probably gain weight but it’ll be in muscle. It’s very easy to body recomp and get to a lower bf% and get leaner so it won’t affect your face
 
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TonyDr said:
You'll be obligated to lean bulk (so increasing your calories/proteins) to support full recovery and muscle mass growth, you can go omad if you're able to eat all your daily calories in one plate. You'll not gain fat on a lean bulk if you're fairly active

If you want to keep it to the lower body :

- 1st day should be a focused to legs only (quads/hamstrings) with compound movements and only few exercises (no dozen of fancy exercises) as you don't want to do too much junk volume if you have planned to have a higher frequency.
E.g. Front squats, splits squats, stiff legged deadlifts, back extensions and maybe leg extensions/curls

- 2nd day should be focused on core, abs and steady state cardio. So planks, abs wheel, abs crunches, russian twists, walking, stairmaster, jogging, skipping rope, whatever keeps your heart performs

-3rd day should a focus on glutes and back (yeah ik, but upper backs training improves postures) so stuff like heavy hip thrusts, abductors, adductors machines, lat pulldowns, dumbbel rows etc
Click to expand...
the only thing I would add is that since many glute exercise also target the quads and hams it’s not really necessary to do isolated exercises for them like leg curls and extensions. Obviously you want to train all so it’s proportional but girls still usually want glutes slightly bigger. Also adductors aren’t usually best for aesthetics either because it grows your inner thigh. Also consider adding weighted calf raises to train calves
 
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Starlet said:
the only thing I would add is that since many glute exercise also target the quads and hams it’s not really necessary to do isolated exercises for them like leg curls and extensions. Obviously you want to train all so it’s proportional but girls still usually want glutes slightly bigger. Also adductors aren’t usually best for aesthetics either because it grows your inner thigh. Also consider adding weighted calf raises to train calves
Click to expand...
I agree too, will consider
 
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Marlonmogsyouhaha said:
Women aren't built for the gym, ie they will not see results.

The ass for example, is just fat. You literally just gained fat
Click to expand...
this is genuinely the most retarded take I’ve heard from you. I’ve been a gym girl for over a year now if there’s one thing I know from experience it’s this. When I started my waist was like 27 inches and my hips around 37 and I got to a 25 inch waist with 39 inch hips while also gaining weight to 130-135 lbs. my bf% also went down to like a good 18-19% so I was getting leaner. The ass is not just fat there’s literally the gluteus Maximus, medius, and minimus. If I was gaining fat then my waist size would’ve increased but it didn’t
 
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Starlet said:
that’s not bmi and that’s literally a low bf%, and obviously I was training other muscles than just glutes
Click to expand...
Are u fucking retarded? As a foid you do not have sub 20% bf especially with a 25 inch waist (contradiction.)

You don't even understand these basic things cage.

In what world will GAINING MUSCLE, cause your waist to fucking shrink. Are you braindead? It's all about NOT FUCKING EATING
 
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Marlonmogsyouhaha said:
Are u fucking retarded? As a foid you do not have sub 20% bf especially with a 25 inch waist (contradiction.)

You don't even understand these basic things cage.

In what world will GAINING MUSCLE, cause your waist to fucking shrink. Are you braindead? It's all about NOT FUCKING EATING
Click to expand...
YOU don’t even understand these basic things. Obviously the most accurate would be a DEXA scan but there is the US navy method to measuring your bf% which is pretty accurate. You can gain muscle and lose fat at the same time. It’s not all about starving yourself all you need to do is eat at maintenance or at slightly below and eat a lot of protein. Genuinely how tf do you think people get lean.

IMG_8584.webp

please tell me where tf the contradiction is
 
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Starlet said:
YOU don’t even understand these basic things. Obviously the most accurate would be a DEXA scan but there is the US navy method to measuring your bf% which is pretty accurate. You can gain muscle and lose fat at the same time. It’s not all about starving yourself all you need to do is eat at maintenance or at slightly below. Genuinely how tf do you think people get lean.

View attachment 238594
please tell me where tf the contradiction is
Click to expand...
This is inaccurate, many bf charts are KNOWN to be inaccurate because only a dexa body scan can give an accurate assumption (which you, yourself state)

You will always gain fat with muscle, and lose muscle with weight. It's unavoidable.
 
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Starlet said:
YOU don’t even understand these basic things. Obviously the most accurate would be a DEXA scan but there is the US navy method to measuring your bf% which is pretty accurate. You can gain muscle and lose fat at the same time. It’s not all about starving yourself all you need to do is eat at maintenance or at slightly below and eat a lot of protein. Genuinely how tf do you think people get lean.

View attachment 238594
please tell me where tf the contradiction is
Click to expand...
Please jump to the 20% section and tell me you think u look like that jfl. She literally trained 10 years

 
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Marlonmogsyouhaha said:
This is inaccurate, many bf charts are KNOWN to be inaccurate because only a dexa body scan can give an accurate assumption (which you, yourself state)

You will always gain fat with muscle, and lose muscle with weight. It's unavoidable.
Click to expand...
true but in general I still think it can give a decent enough picture. Even if it was off by like 1-2% I still know that it was around 20% which is low and had gotten lower. And the last part may be true but nowhere to the degree you seem to claim it is. If it was then how do you explain body recomping.
Marlonmogsyouhaha said:
Please jump to the 20% section and tell me you think u look like that jfl. She literally trained 10 years

Click to expand...

and honestly lowkey yeah. not upper body wise but lower body definitely. I got to the point where I had slightly visible abs and muscle definition kinda like in the 18-20% in the other picture. I’ll watch the full video later though. She probably trains more for athleticism and strength than aesthetics and so focuses on different muscle groups. Also another thing I forgot to mention is that the reason she looks like that after training for 10 years is because your gains significantly decline after like 1 year of training. After a year the results are much more marginal year by year
 
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Starlet said:
true but in general I still think it can give a decent enough picture. Even if it was off by like 1-2% I still know that it was around 20% which is low and had gotten lower. And the last part may be true but nowhere to the degree you seem to claim it is. If it was then how do you explain body recomping.

and honestly lowkey yeah. not upper body wise but lower body definitely. I got to the point where I had slightly visible abs and muscle definition kinda like in the 18-20% in the other picture. I’ll watch the full video later though. She probably trains more for athleticism and strength than aesthetics and so focuses on different muscle groups. Also another thing I forgot to mention is that the reason she looks like that after training for 10 years is because your gains significantly decline after like 1 year of training. After a year the results are much more marginal year by year
Click to expand...
Omg shut the fuck up you actual coping retards muh muh 1 year is even remotly comparable to 10 years fucking r****d

You do not have nearly as much muscle mass as her you fucking dumb ass
 
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Marlonmogsyouhaha said:
Omg shut the fuck up you actual coping retards muh muh 1 year is even remotly comparable to 10 years fucking r****d

You do not have nearly as much muscle mass as her you fucking dumb ass
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we weren’t even talking about the amount of muscle mass there necessarily but talking about leanness. the girls at 15% and 10% look like they have less muscle mass compared to the 20% because they’re smaller overall. while she has slight abs and muscle definition if you look at her legs a lot of people would still call her fat. And they don’t show her side but I do probably have bigger glutes and similar legs to her but not the shoulders, and chest, or arms
 
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