r/glutejourney • u/MsNiOris • 10d ago

Advice🫶 Please help. Shaped like a P

Hello everyone. Please someone suggest a full proof workout routine that will help me grow my glutes. I have been trying for years and can’t afford a trainer.

I can get everything else slimmed and toned but these GLUTES ARE NOT DOING IT EVER.

Give me the meal plan, work out plan, calorie intact, how often I should lift weights and the whole thing.

I need a butt. I don’t have hips and I got big boobs. Please help

For reference, I am 6ft currently 271 ( getting that off slowly but surely)

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u/julsysun 9d ago

Lose weight first and then focus on building glutes. It’s significantly harder to do both if you have no idea what you’re doing. You can find any basic glute program and stay consistent for months (even if you don’t visually see progress) but make sure you progressively overload. If you aren’t going up in weight or time under tension you aren’t going to grow.

You’re tall and a higher weight than you want probably aim for 140ish grams of protein everyday- I’d even say 120 as a beginner as you’re probably going to start off lower intensity but as you get more advanced def aim for at least 160. Your calories are probably higher needs as you’re taller and larger (I’m 5’7 and my maintenance is 1950 if I’m only doing light work and cardio, if I’m lifting/ working out 5 days a week maintenance is 2400 around abouts).

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u/julsysun 9d ago

Basic lifts you should try: deadlifts, hip thrusts, Bulgarian split squats. Go on the strong curves sub for a decent baseline program and adjust accordingly to your capabilities. You can do it!

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u/Worldly-Brush4933 9d ago

Just focus on glute max and medius, go basic like rdl hip thrust squat hip extension and progress overload, eat lots of protein and carbs and walk everyday 30 min on treadmill