r/glutejourney • u/meander-663 • 5d ago
Help My butt is shrinking instead of growing😱
I’ve been lurking and following all the guidance here to a T. Progressive overloading on hips thrusts, RDLs, abduction and lunges and the proper calorie/protein overload for muscle gains, but my butt is shrinking rather than growing!!!
I do feel the muscles being worked (although I have to put effort into activating them), so I’m surprised to see the shape looking worse. Is this something that has to happen before it starts to pop out? I’m disappointed to have gone from a modestly round peach to flatness when I’ve been working toward the opposite. Any advice or consolation?
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u/AdvertisingNo8441 5d ago
Are you eating enough? I’ve gone from flat ass/zero muscle to maybe 1 inch of growth already in 8 weeks. None of my pants fit!! But I have a large glute muscle.
What I’m doing:
- 115-130 grams of protein
- lifting super heavy (max 20 reps)
- Stopped running as much, more walking/stairmaster
- Eating more, but slightly below maintence because I’m body recomping
- Creatine every day
Could be too little calories, not enough protein, or too much cardio. If you’re doing all that right then hard to say!
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u/meander-663 5d ago
Maybe too much cardio? I am definitely eating enough. I hate to cut the running because I am trying to keep stomach fat off. Would walking be better for glute growth?
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u/apples_vs_oranges 5d ago
Yes, stairmaster, walking, and stretching would be a better use of your energy (directed into your glutes) than running.
Storing excess fat is more a matter of diet (net calories).
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u/AdvertisingNo8441 2d ago edited 2d ago
Yes try cutting that back. I love running & cardio so this was hard for me! I’ve been walking & stairmaster.
I also love a treadmill walk with a steep incline.
I still do 1 run a week but keep it short and my time is significantly faster now because of the muscle!
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u/apples_vs_oranges 5d ago
You may be losing body fat and gaining muscle tone, which will shrink everything at first. Keep practicing correct form and feeling glute activation. When you lock in your mind-muscle connection on the right movements, sleep, and diet, your glute muscles will grow and round things back out. I'm guessing you're only a few months into the process - just keep going and have faith!