Ladies get that "IT" body (I'm your cheat code)...

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As far as dieting
There needs to be a slow elimination of all the bad foods you eat.

I've noticed when people try to stop eating bad cold turkey they always revert back. That's why I would rather you eliminate the bad stuff first before starting a diet plan, plus some people may not need to change the way they eat, maybe just going to gym consistently is enough to get you where want an an make changes to your body. After that, we should re-evaluate an go from there. But let just start training first.

 

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Calories chart

Protein 1 gram=4 calories
Carbs= 1 gram=4 calories
Fat= 1 gram=9 calories

The average diet is 2,000 cals per day
An athletic diet is 2,500-3,000 cals a day
Bodybuilding diet is 2,500-4,000 cals a day

If you would like to build muscle and lose fat I would go

Protien=150grams for female/200-250 for males.
That 600 cals for a women/up to 1,000 cals for a guys, but these are all clean cals that will not lead to fat gain.

Carbs are tricky and very different depending on bodytype an metabolism

Here are some carbs to stay away from that will trigger insulin spike that will lean to fat storage/fat gain mainly because their fast digesting carbs.

Potatoes
Fruit (of any kind) includes any kind of juice.
Anything that's starchy (corn)
White bread

Slow digesting carbs will not cause fat gain since the insulin spike will be voided.

Whole wheat pasta
Oatmeal
Yams
Whole wheat bread (limit to 1 slice a serving)

If you have a faster metabolism none of these apply to you so you can pretty eat a variety of foods.

 

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About fat:

Eating good fat will help you release bad fats.

Almonds
Peanuts
Fish oil
Olive oil
Are all healthy Fats an can lead to fat loss if used in a diet correctly especially those that are carb sensitive may need to eat a high protein/moderate fat/low carb diet.

 

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Learn your body

Your Body Type - Ectomorph, Mesomorph or Endomorph?

 

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The first exercise we do on leg day. The goal is to work the hamstrings for the perfect roundness to compliment the round glutes.
A good round booty always looks best when it comes with nice sculpted hamstrings.

Remember your hamstrings begin where your glutes end (bottom part of the glutes) So training hamstrings correctly is essential to the development of the bottom curve of the glutes.

Videos in post below.

 

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the second exercise we do (quad extensions/curls ) for quad development. The quad is a group on 4 muscles on the front legs above the knee, the quads are the biggest muscle in your legs.
You want your quads to be developed enough to add nice roundness to the front legs but not too developed because they can easily over power the other muscles in the legs.

What i have her doing in the video is "controlled reps) a 2-3 second count on the negatives with explosive positives to hit the fast and slow switch muscle fibers.

Beware, if done correctly you'll have a incredible burning sensation but that's exactly what you want.....don't run from it.

Video posted below

 

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Glute raises on the Smith machine is on the main exercises for great glute development, we do this before quads the really activate the glutes. This is done the on the Smith machine with light weight for controlled reps.

I it may be difficult or hard to get comfortable with the movement at first but after proper adjustment and solid reps you can see a good difference in your glutes in 6 weeks time.

 

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Hamstring curls/extensions



Quad extensions

These exercises can be done back to back for best results and added intensity.

 

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Glutes kickbacks back



There are many ways to do this exercise and I've seen it done without weights also. This is a good exercise for glute development. High rep range between 12-20 is good for this one.

 

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Squates on the Smith machine.


The best booty you'll find in the gym usually put in major work doing squats and it no different here. Squats is the best for building mass and shape on your glutes...if you want that super round thick 3d pop out the pants Butt then this exercise is a must.

We go as low as we can in a controlled motion for 8-12 reps.

 

[SheWantTheD]

This is me getting ready for show, I think it was my third contest prep, about 184 there 29inch waist an 17 1/2 inch arms.

We meant pics and videos of your wife breh.. lol anyways how tall are you?

 

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We meant pics and videos of your wife breh.. lol anyways how tall are you?

The women in the videos I posted is my wife.
I'm 5"11

 

[SheWantTheD]

Repost pic of wifey from the erased pic a few post above

GOD DAYUM! Was your wife's butt like that before working out? YOU WON MANE!

 

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GOD DAYUM! Was your wife's butt like that before working out? YOU WON MANE!

We met in 2005, she was 125 lbs, 23inch waist 36 in hips so her proportions has always been that way.
Now she is 140lbs, 40inch hips, 25inch waist. Before we started training 4month ago, she really hasn't trained at all since 2006 and had 3 kids since then, she already had a kid when we met.

 

[SheWantTheD]

We met in 2005, she was 125 lbs, 23inch waist 36 in hips so her proportions has always been that way.
Now she is 140lbs, 40inch hips, 25inch waist. Before we started training 4month ago, she really hasn't trained at all since 2006 and had 3 kids since then, she already had a kid when we met.

Oh okay cool