How to Actually Build Your Glutes: The Exact Diet and Training Blueprint | Mind Pump 2945

All right, let's get right to the facts. Your glutes are one of the biggest muscles on your body. If you feed them right and strength train right, they grow. That's just how it works. We've helped tens of thousands of women get over their fear of food, to eat right, to eat enough, to strength train properly, to build their butts. It works everybody. So I got some examples of, uh, you know, when this goes wrong, right? Um, here's a common one. Here's a common avatar. This is a woman. She wants to build her glutes. She wants me to be more round and bigger and fuller, but she's eating like 1200 calories and 40 grams of protein. Um, and that's not going to work. You just don't have enough energy and definitely not enough protein to build that muscle. If you strength train it, it just doesn't have the building block. Well, I think there's a reason for this and why this is so common is because most people, I think this is men and women, um, but want a small, tight waist, right. Uh, or feel like they could lose some body fat. And then in addition to that, we have specific body parts that we want to build or we want to develop. And so you have these kinds of conflicting goals that you're trying to achieve. You want to get this tiny, small waist, but then you also want to have this round butt, basically build your butt. And so you're afraid to eat more calories in fear of, I'm going to grow my waist and get a bigger waist. And so even though, meaning logically, you may have heard that you need to reverse diet or add calories or eat more, you still find your way into eating these 1200 to 1500 calorie diets. Or even if you're eating more, you're eating not enough to what it takes to build. Yeah. You can send the signal through strength training. Uh, you can give your body the blueprints and say, Hey, this is what I want to happen. Uh, but if you don't have the building blocks, nothing happens. In fact, eat too little and strength train, not only will you not build muscle, but if it's too low, you may actually lose muscle, even though you're strengthening. The other problem that's paired with this is that the same person who is afraid of their waist growing or wants to shrink it while building the butt is also doing things that are counterproductive to growing your butt, which is doing tons of cardio. Yes. So doing all this cardio to burn in fear of, I don't want to put any body fat on, which again is working against our ability to build your butts. Yeah, you can get strong, but in order to grow, you really need to feed it. And, and that's the thing that a lot of people are holding on to that, that body fat and they're, they're stuck with the fact that they might have to go up a bit in weight, but they need the materials they need to build. And then we can get to the point where we can reveal everything. Yeah. And then, you know, to the cardio, uh, point cardio is it builds endurance does, this is one of the best ways to build endurance, but it does not build muscle. In fact, when I'm telling my body that I need lots of endurance, big muscles is counter to that. So what you see in the data, and this is in our experience as well, when people are on a calorie deficit and they do cardio on top of it, they actually lose more muscle, uh, across the board. Um, and, and, and cardio in general is not pro muscle building. It sends a counter signal, not saying you should run from cardio, but if you're strength training and doing a lot of cardio, uh, that's, you're not going to build as much muscle in your glutes as you would like to. No, you, you know, there's a lot of times I can tell, uh, this avatar by the foods they eat. So a lot of times when I'm asking like about diet or what, what have you done in the past to, you know, build your body or do these things, I hear a lot of things like chicken breasts and tilapia and really lean cuts, uh, egg whites. And so we just, the food choices that the, the, the client is choosing that they, that have been told that they're healthy and they're healthy because they're low calorie, um, are really common. And so you hear meals like that and it's like, oh no, we, we need to eat higher fats, a cut of meat. You can eat the whole egg. We don't need to be eating these white fishes that have hardly any calories. We'd rather have things like salmon. Like, so a lot of times when I peer into a diet of a client that is wanting to build this body, uh, I can tell a lot by the foods that they're choosing. Well, they're afraid of fat and they're afraid of carbohydrates, uh, because they think that both of them just gain body fat. And so you look at their diets on low calorie, mostly protein, or sometimes low calorie, um, and very low fat. Here's the deal. Like, yes, you need protein to build protein is the main building block. Fat is essential. Okay. So if you, you can eat any high calorie diet, if fat is too low, you actually starve your body. Your body won't build any muscle or shape or sculpt any part of your body if fat is too low. And then carbohydrates, although they're not essential, meaning you can eat no carbs and you're going to be okay. Uh, it's not ideal for muscle building, uh, very low carbohydrate or no carbohydrate diet is not great for strength. It's not great for force production. Um, and it does reduce your ability to load your body properly with weights to build that muscle. The better you perform in the gym, uh, the better the outcome. And so to have a bit of carbs to pull from that immediate energy helps a lot. Yeah. And then another mistake is the, like I eat really well Monday through Friday. Then the weekend comes and I under eat or I garbage or I miss my protein targets. Like when it comes to diet, diet has to be remarkably consistent. Like if you're going to be in a calorie surplus, it needs to be a calorie surplus all the way across the board. What happens oftentimes with people or women that are afraid of gaining weight is they'll put themselves in a surplus, but then there's a couple of days that are such a deficit, it all evens out. Uh, this is sometimes true for people who want to lose weight, uh, is that there'll be in a, in a surplus for more days than they are in a deficit. So my point with this is you need to be consistent. If you want to build, be in a surplus, don't be afraid of fat and carbs. Eat whole foods, right? Eat healthy, hit high protein, do it consistently with good strength training, but feed your body the calories that it needs, which means more calories in your burning. The goal is to gain some weight, right? You're trying to build. So some of the ways that people mess up, that everybody messes up, the common ways that people mess up, uh, you know, chronically under eating and or under eating protein or trying to build and cut at the same time, trying to build and cut at the same time is like a car trying to go forward and backward at the same time. It goes nowhere. You move, you go nowhere. Here's another one. Uh, they live on strength training routines that focus on things like kickbacks, bands, high rep burns, uh, avoiding the heavy compound, difficult lifts like squats, barbell thrusts, deadlifts, like those are the ones that build the muscle. Uh, the exercise I listed previously, there might be some correctional exercise benefits, but you're not going to build great glutes with kickbacks. You're not going to build great glutes with, you know, 50 reps, uh, of a burning exercise. It doesn't work that way. This is the common, this common client loves the, uh, class type of setting, uh, circuit training. They have a really hard time when you coach them and tell them, I want you to rest for three minutes in between sets. That feels like a lifetime. So if that's you, if you're somebody who, when you lift weights, and if I were to tell you, I want you to rest for three minutes between sets and you go, oh my God, after a minute and a half, a lot of times you're that type of person that's drawn to the not ideal workout for building the glutes. We're building muscle. We're not just trying to feel the burn. Uh, and that's a totally different mentality. So yes, you do need to, you know, focus on intentively how much can I load the bar and then I need to rest adequately. You know, this might help somebody with what it feels like to strength train properly. So a typical hard workout, uh, that this kind of avatar would follow like a class, right? Let's talk about a class. The whole thing is hard. The whole time it's hard. The whole time I'm moving and I'm exhausted and I'm sweating. Okay. When it comes to strength training, the hard part is the set. So it's when I'm doing the set that it's difficult. Everything else is easy in strength training. The rest period is a rest period. I'm sitting there. I'm not dying in between the sets. It's the set that's hard. It's the set that's heavy. That's where you put your effort. Then you rest for a while until you're ready to put out max effort again. And that's the reason right there. You hit it on the head at the end. Max effort for each set. See what happens when you go right back at it. Cause you feel like, Oh, I'm good. I can do it again. Sure. You can do it again. But as time goes on. So when you go from one minute to two minute to three minute, your ability to put out more increases when you're resting that same person who says, I'm fine, I can do the set again. And they feel okay. Cause their heart's not racing anymore. They're not tired. So they feel like they go right back to the set, that same person. They add one minute to that rest period. They'll be able to lift more weight. They add another minute to that rest period. They're going to be able to lift more weight. And that's what all the science and the study show is right around that three. What's about, and it peaks around three to five minutes beyond five. You're not getting any extra benefits of resting, but that you get max benefits by resting from three to five minutes between sets, you could put max effort towards it and max effort towards lifting heavy is a huge way for you to build muscle. Yeah. And here's another one is, uh, the quad dominance that can happen with some people when their strength training to build their glutes, typically with barbell squats, right? They'll do squats. Um, and it's like all they ever notice is their quads growing and developing. And this is really a technique thing and a connection thing. This can be corrected with good exercise. Programming was very frustrating because this person's actually doing a good exercise, but they noticed their quads, uh, get all the development, their glutes kind of lag behind. And again, that's a, that's a programming issue and a technique issue that we can always address. Uh, another issue is that, you know, eating well and then cheating on the weekend type of deal. Uh, I talked about that earlier. You talked about that on the under eating side. There's also the other side of that too, on the overeating side. And this tends to be somebody who has tried to reverse diet or bulk in the past and felt like it failed. So I've seen this example. So you, you nailed one example before where somebody, you know, they eat, uh, really, really clean and they're dialed and they're hitting their macros all week long, weekend comes wrong. And then they under eat, they skip a meal, they don't hit their protein intake. And so they're not getting enough adequate macros and calories in order to build. That's one case. The other case is a person that's listening right now. And they're like, man, I've tried to book before and I swear, I just put body fat on, or I know I put body fat on a lot of times with that as an indicator of is they have so many days in a row where they eat really good. And then they have a day or two where they overeat and they overeat food that they shouldn't overeat. And that puts them in such a surplus. They do put body fat. That's a good point. Now, lastly, I'll say this. Uh, if you're somebody that is afraid of, uh, building in the sense that you're afraid of eating in a calorie surplus, right? You're afraid of gaining too much weight, but you want to build your glutes, take your scale and throw it away. Okay. Because as the scale moves up, which it will, if you do this right, even if it's just lean muscle, it will go up. That can sometimes freak people out and they can overcorrect. They can overcorrect by cutting their calories suddenly, and then they destroy all chances for building. So take your scale, throw it away. Just look at how much weight you're lifting on the bar. And there's a reason for that. When you increase calories, a lot of times comes carbohydrates. A lot of times comes water, more carbohydrates, more water, more calories. Your muscle bellies are going to fill that more. You're going to be holding more of that. And so many times when you look at the scale and you see three pounds or five pounds go up and you freak out, or you look in the mirror and you look fuller or you look bigger because your body's holding more water, it's not even body fat. And a lot of times that will send somebody the opposite direction when they're actually right on the right course. By the way, uh, when it comes to building the glutes, um, this is actually universal in the sense that it's considered attractive universally. When they do studies on what is considered attractive for men and women across the board, there are differences in what men in some countries deem attractive in terms of size. Uh, but so you see size differences, but there's this ratio that seems consistent across the board and it's a hip to waist ratio. Um, now why is that considered attractive? Well, here's what we find in the data. Uh, when a woman has well-developed glutes, um, and she doesn't have a huge waist, uh, she's more fertile, has more healthier children, love childbirth is easier and also the glutes in general. This is both true for men and for women. And I'd like to say this as well. When women are pulled, what body parts they find most attractive in men, the glutes, okay, actually ranked pretty high. Even though we don't talk about this often, women identify men with strong glutes as attractive as well. Why? The glutes are, uh, very involved in locomotion and athleticism. They give us power. Uh, it's one of the biggest muscles on the human body in comparison to other primates. It's massive because we stand on two legs. Strong hips make you a strong, uh, person. It also is a sign of vitality. So there's a reason why well-developed glutes and a tight waist are universally attractive. It's a very obvious signal of health and your physical ability. And like you said, power and just, um, you know, having those glutes, um, centuries, like they're very centered to, to almost any kind of physical pursuit. So this is definitely one of those that signals, uh, an immediate, uh, health. If you want nice round glutes. Now check this out because of this episode, we've launched a brand new workout program called maps, abs, and butt. So it's a full workout program. But the emphasis is on developing incredible midsection tight and sculpted and big round, firm glutes. And because it's a brand new program, when you go to maps, abs and butt.com, if you use the code launch, you get it for 40% off. Plus we're going to throw in for free. Another workout program, your choice, muscle mommy, 15 or muscle mommy. One of them is a daily 15 minute workout. The other one's more of a traditional you're working out three days a week in the gym type of a program. Pick either one. It's free. If you get maps, abs, and butt, we're also going to give you two free guides. How to eat to build your butt. It's a build your butt diet guide. So it's going to help you with that side. And then we also have a supplement guide. So you get all of that plus 40% off, go to maps, abs, and butt.com. Use the code launch and get yourself set up. Here comes the show. All right, real quick. If you love us, like we love you. Why not show up by rocking one of our shirts, hats, mugs, or training over at my pump store.com. I'm talking right now, hit pause, head on over to my pump store.com. That's it. Enjoy the rest of the show. So one of the fears that people have is, uh, you know, they'll say, well, won't eating more just make me fat. Why don't I gain just a bunch of body fat? Um, it depends. It really does depend. If you have a modest surplus, you're not eating thousands of calories above what you're burning. Let's say you're eating 500 calories above what you're burning. And it's high protein, a whole food based diet. And the reason why we say whole foods is whole food based diets prevent you from eating way too much. Okay. So heavily processed foods are engineered to make you overeat. So what happens if you eat a surplus with heavily processed foods is that surplus very easily goes up to a thousand, 2000 calories above what you burn. So 500 calories above what you burn is called it's considered a moderate, excuse me, surplus, moderate surplus, high protein, and then heavy strength training. What you end up gaining is muscle. Mostly you mostly gain muscle. In fact, in some cases you see body fat percentage go down a little bit because although you gain a little bit of body fat, you gain more muscle than body fat. And your body fat percentage is a percentage of your body weight goes down, which is really, really interesting. Um, building muscle also boosts metabolic rate, making it easier to get leaner later on. Now the reverse, uh, is a problem. Somebody who goes in too high of a deficit or is chronically in a The body tries to adapt to this deficit by reducing its calorie output. And one of the ways it does this is it gets rid of muscle. So you can actually lose weight on the scale and actually go up in body fat percentage because you lost muscle, not to mention it slows down your metabolism, making any future fat loss very, very difficult. This is one of the harder ones or points to coach on a podcast with, because it really, who I'm, who's listening or who I'm talking to, uh, dictates how I communicate this message on, cause you can't help but think that people are going like, okay, well then how much do I bulk with? And you know, can you say something like modest, but it really depends on who I'm talking to. So I'll paint the picture of like the two different scenarios of somebody that I would be communicating this to scenario. One is the, is the client I've, I've had. And, uh, she has kept her body weight low for her most of her life. She stays pretty lean. She's incredibly afraid, uh, to add any weight on the scale. As soon as she goes one or two pounds up on the scale, she instantly goes into a cut. Also the same type of person, the person who was really overweight most of their life, finally lost weight and got in shape is terrified of ever getting weight again. Those people tend to be almost too modest on their calorie surplus. They're afraid to add enough calories to build muscle. And so for that person, I'm encouraging them to push, push more calories. We could do probably 250 to 500 easy, more calories. And you need to do that in order for us to build. Now we know what all the research says. You need about a Greek yogurt, more of a calorie surplus to build muscle. That's only like 150 to 175 calories. But the client that's scared to death to add calories is always actually in maintenance or deficit a lot of times. And so we need more than 175. You got to get a closing gap. I got to close that gap and push that client more. Then you have the other client who's like, cool, I'm on a calorie surplus. You're giving me the green light to eat more calories. And they're more likely to overeat or they're the ones that go at nighttime and they snack on more foods or high calorie foods. And instead of just adding it about 250 calories, they'll push 700 to a thousand calories more because they're being totally bulk. And so that person I'm telling to pull back a little bit and be more modest. So you have to really have that self-awareness. And the order makes a big difference. Build first and then reveal. Don't do it the other way around. Building helps you reveal easier. Okay. So we boost metabolic rate, makes fat loss easier later on. Now trying to cut first and build later is a backwards order and makes things much more difficult. Another key to all of this is to hit, uh, what's considered optimal protein intake. Okay. So you'll get a number from the RDA, which is, you know, how much protein you should have every day to not be, uh, in a dangerous place with low protein. That's what the RDA RDA would tell you. Optimal protein is way higher than that. We have a lot of data to support this. Now, what is optimal protein for muscle building? About one gram of protein per pound of body weight. Okay. If you're 150 pound female, or if that's your goal body weight, aim for 150 grams of protein a day. By the way, there's lots of data that shows just how great this is. In fact, there was this American journal of clinical nutrition did a study, uh, where they took trained people and they put them in a calorie deficit. Okay. So everyone in a calorie deficit, one group went lower protein. The other group went higher protein. They both strength trained. Want to know what the difference was in terms of fat loss and muscle gain? The higher protein group gained muscle and lost fat. The low protein group lost fat and lost a little bit of muscle. That's how big of a difference high protein makes. So don't skip out on that and be consistent on a daily basis with that. So here's the order that you'll kind of want to consider here. Protein first. So make your meals protein centric. Remember one gram of protein per pound of target body weight carbs. You need those to fuel your training. You need them for strength, for power, and they are involved in some recovery. So you need those carbohydrates. Then you want the fats to round out your calories and protect your hormones. If your fats are too low, ladies and gentlemen, it's true for both. Your hormones will tank and you will not have the anabolic hormones or the healthy hormone profile that you need to build muscle and burn body fat. You want to build in a modest surplus while you train heavy. So for most people, it's between three to 500 calories above what's considered their maintenance calories. That's considered modest when you're doing good strength training with it. And then when you're ready, after you've built some muscle and everything looks good, you reveal with a patient cut. Don't go crash cut. Don't do a crash diet. Go again, 300 or 500 below maintenance now modest, and then watch what happens. So what it looks like is build feed and reveal. So here's an example. Uh, now this is not exact. If you want something that's a little bit more detailed, you can go to maps macro.com and you'll enter some information in there and it'll kind of spit it out for you, but here's what it generally looks like for most people, about a gram of protein, uh, per pound of target body weight. Your fat intake is typically around 0.4 grams per pound and make sure you have carbohydrates around your training for at least, right? Have your carbohydrates before and after. That doesn't mean you don't have carbs on the other meals. I think it's a good idea to have it on the other meals, but definitely surround your workouts with carbohydrates. Uh, you want to build your plate. You don't want to have these like rigid meal plans. Uh, but essentially what you're doing is you're picking a protein, you're picking a carb, you're eating the vegetables, add a little bit of fat to your, if your protein is lean, otherwise go with a fatty cut of meat. This is my favorite way to get fats. So I'd have to try to add fats. Like rather than eating a chicken breast, I'm going with thighs. I'm eating ground beef. Um, and then you, you're kind of set. All right, fellas, let's talk about protein. Good choices of protein. Um, I'll name a couple of my favorites. I love 90% ground beef. Uh, and I love chicken thighs. Those two are kind of staples for me. Yeah. I like, I like chicken thighs over breasts. A lot of people are going to go the chicken breast route because it's so lean and low calories. I push my clients, especially my clients that want to build their butt to chicken thighs. I love things like filet mignon. I'll even throw ribeye in there. Yeah. Uh, these fattier cuts instead of eating something lean like chicken breast or turkey, um, or white fishes and adding oils or adding butters, I'd much rather have a meat that's a fattier cut. Like, like I said, like the, like the ribeye, like the ground beef way more enjoyable that way. Yeah. I love doing that. Especially like a tri-tip or add something with a little more fat to it. And then also like for, uh, in the morning have to get those eggs in there and then scramble it with my, uh, steak. Yeah. Let's, you know, whole eggs. Don't take the yolk out. By the way, they did a study, I'll just mention this study on whole eggs versus egg whites. They controlled for the protein, same amount of protein. Uh, but whole eggs, uh, had significantly higher effect on muscle protein synthesis. This is how they measure muscle growth. There are nutrients in the yolks that make your body want to build muscle. So eat whole eggs. Well, and speaking of nutrients, I'm going to choose things. If I am going to eat like a fish, I'm going to choose fish like salmon, right? So again, people tend, like the chicken breast thing, they go to this low calorie thing. People, when they do fish, they go white fish and low calorie type fish. Uh, you get way more nutrient, uh, nutrient benefits getting a cut, uh, like salmon. And so I'm going to choose a fattier, higher calorie, but better for you type of fish. And then kind of easy protein, right? Just real fast. Like cottage cheese, real easy, high protein, Greek yogurt. They now have those protein Greek yogurt. So like the little cup for like 20 grams of protein, uh, really, really easy, high quality protein. And if you're plant based and things like tofu or getting a vegan protein powder totally makes sense. And even whey proteins. If you're somebody who doesn't, uh, that's not lactose intolerant can handle whey protein and bars. Those things are okay. The goal is, and you notice that that wasn't one of our top list. Like I'm going to push my client to get everything they can through whole foods. But I also understand that it is really difficult sometimes for a client to hit those grams of protein consistently. And it's important. We do it consistently every day. That's where we start to add in those shakes or bars to make sure we do that. All right. Let's talk about carbohydrates. Uh, I'll tell, I'll, I'll mention in my opinion, the best, most versatile, easy, easiest to digest, uh, king of carbohydrates rice, white rice, white rice, white rice. So here's the deal. People think brown rice is better than white rice. It's actually not true. White rice is easier to digest. Brown rice contains something called anti nutrients that actually reduce the absorption of certain nutrients. There really isn't that much more fiber and brown rice to make a difference. It doesn't taste as good. Just go with white rice. I'm going to do one that a lot of people think is bad for some weird reason. That is a great one, which is white potatoes. Love potatoes. Regular old baked potatoes are great. And I don't know if it's got a bad rap because people put sour cream and cheese and bacon bits on it and so people don't think of it, but a regular old baked potato, white potatoes, yellow potatoes, go with all those are, those are all great. Red potatoes, um, is a great source of carbohydrate stores. Mixes with all different meats and things really easy. And so I'm a big fan of potatoes. And you have things like fruit, uh, all fruit, good sources of good, healthy carbohydrates. I love berries. I love berries because berries are high in fiber naturally. In fact, eating berries in the morning with your protein, it sets you up for really, really good blood sugar control later on in satiety because you have your proteins, your fats and your fibers. Those three in that order have the best effect on satiety. Also huge fan of sweet potato. Sweet potato is one of the few things I can eat straight with nothing on it. It has such good flavor to it. It's my digestion. So good. They taste good. They're easy. Again, mixed with all, all types of meats they go well with. And so real easy to cook. You can, you can prep them big and mash them up and make them like a mashed potato. You can cook them in the oven, like bake, you can slice them and make them in like slice, like slice, almost like a scallop potato or whatever like that. I've made them all different ways and they go with all different meats. All right, let's talk about fats. Now here's the thing about fats. Um, rarely have I ever had to have a client add fat to their diet unless they were so afraid of fat that they went super lean with everything. So typically fats you don't need to add if you're eating fatty cuts of meat and fish. That being said, if you're finding yourself, uh, struggling with hitting or getting enough fat, avocados are great. Olive oil is great. Butter is perfectly fine. Dairy fat is perfectly fine. Um, but you know, again, one of my favorite that's easy is an avocado. Avocado is also very high in fiber. I've always just coached my clients to cook with olive oil, ghee and butter. I mean, you, uh, if you are cooking your meats and you're using those as your base, um, you're probably getting plenty of healthy fats, especially if you're not eating all extremely lean cuts. If you're enjoying your cuts of meat and you're cooking in those sources, avocado oil, olive oil, ghee, or butter, and you pretty much take care of your fats by just preparing it in those things. Uh, you're all set. All right. So you follow this, uh, you listen to our advice. What is, what should you expect? Let's say that what you would expect. Well, here's what you should expect. The scale will climb slowly. Okay. You are building, so you may go up a little bit of weight. Duh. We're adding muscle, but the mirror starts to get better. Things start to feel firmer. By the way, your, your friends or your spouse, your boyfriend will probably comment, you look leaner, even though you're heavier, there's a good sign that you're building a muscle. You want to judge your progress by things like the tape measure or body fat tests. But my favorite way to judge progress is how strong you are. Are you getting stronger? If you're getting a lot stronger, you're definitely building muscle. Well, especially on those lifts that build the butt. I want to see that hip thrust. I want to see that squat go up. Those movements are going up and we're in a calorie surplus. We're building. But I do want to add something to the scale thing that can be deceiving and throw people off because you made the point that it should be like this slow kind of gradual. Initially, when you take somebody who hovers around a maintenance or deficit all the time, that's afraid to reverse diet or bulk and they bulk for the first time, I made the point earlier, sometimes there is an initial three to five quick pounds that come on. That's a water, water and glycogen. That's right. And, and, and, and stay the course. Cause what, and when you know, it's that what will happen is you'll see the quick rise three to five, and then it'll just stay there. They'll stay there for a while and hover. And you might, then you might see kind of ping pong back and forth one pound up or down, but that's really common. And a lot of times people course correct way too early, uh, because they see that jump right away. And, and that jump in the mirror sometimes too, it can make you look fuller or feel close a little bit tighter and clients would freak out. And I'd have to break it down. Like look at mathematically, it is impossible that we put three pounds of fat on. You did not, you did not add 150 to 200 calories a day into your diet and we put three pounds of fat on last week. All that's happening right now is your body is holding some more water and don't worry. You're going to level off, right? Yeah. A hundred percent. And you know, I built, remember building muscle is kind of a slow process, so give it months, not weeks, definitely not days. Give it at least a couple months, two to three months. Uh, that's how long it should take for you to be able to see if you're doing things right. Some good, genuine muscle being built. Well, you say this really well in the podcast, a lot increased calories, then follows strength, then follows muscle. That's right. So that that's the order and that's what it looks like. Give it time. All right. So I have some common questions that I think we should answer that I guarantee people are, are thinking right now. So the first one common won't eating more, make me fat. We covered this earlier. It depends how much more you're eating and are you strength training? If you're doing it right with a modest surplus and you're heavy lifting and it's high protein, the odds are you're going to be gaining, uh, mostly muscle. It is crazy how difficult it is. If you're eating all whole foods and you are strength training and lifting heavy weight consistently and hitting your protein intake consistently, it is, it is very difficult to put a bunch of body fat on. It really is. Body fat comes on when people eat way out of bounds and process and they're not doing anything. That's right. You're creating an environment for strength. Uh, we're fueling that strength. So therefore it's going towards muscle. That's exactly how you have to look at it. It's like when you, when you, especially when you're pushing the weight, that's going to be a novel stimulus that is going to send a loud signal to the body that, Oh my God, we need more miss muscle. So all those additional calories get partitioned over to building muscle unless you eat an over eating a sloppy amount of calories that, yeah, some of, and by the way, even some of those get partitioned over Billy muscle, but you ate so sloppy and over that some of that also, but that is what it takes to do that. And it's very difficult to do that. Hitting protein intake and eating it through whole foods. Yeah. Another question people have is like, do I need to count my macros forever? No, please don't. Don't count your macros forever. Now, if you have a specific goal, it's a good idea to count. So you're making sure you hit your calories and your protein, but eventually the goal is to not count. You have a relaxed relationship with food and with exercise where it's just consistent, you healthy cause you love it. And you have a couple of rules that you set for yourself, like no heavily processed foods or no junk food or something like that, or rare junk food. Hopefully at this point, you're pretty aware of what works well with your body and then you can navigate appropriately. Well, one of the rules that we give or coach to be like this, that we don't actually want to track food like that is to just track protein. That's the only thing follow protein and eat whole foods and then actually feed when you're hungry because a lot of times if you are, if you are eating whole foods, you're leading your meals with protein and you're hitting your protein intake and your appetite is increasing and you're hungry, that's a signal that your body's trying to build muscle. And we want to feed that. And so long as you make the choices of whole foods and eating protein first, you'll be okay and you'll end up being just where you need to be calorie wise. And so we've had a lot of clients that actually don't even track calories and they, all they kind of pay attention to is protein and they follow those signals and have plenty of success reverse dieting. Yes. Another question, people like, should I, do I need to go like in a straight up surplus or can I try to do something called a recomp where I'm losing fat and building muscle at the same time? I'm going to say this right now, trying to lose fat and build muscle at the same time is very difficult, almost impossible unless you're a beginner and it's a completely new stimulus. You rarely ever see this happen on a consistent basis. In fact, the only times I've seen this happen with people who have some experience is when people are in a good surplus. This is sometimes when you'll see that happen, but don't try chasing the perfect calorie number so that you do two things simultaneously because that'll just keep you from progressing in any direction. I'm not a fan of this because the person who tends to ask this question is going back earlier when I said there's kind of two avatars, they're trying to stay lean. They're trying to stay lean. They're so afraid of putting any sort of weight on that. They're like, can I just do a recomp where I'm just barely. And so a lot of times that's the client I was talking about earlier where I've got to push them to, Hey, you need to eat 500 more calories when, when reality, I know what the research says. I know what you don't need 500 more calories of a surplus every day to end up building muscle. But the client who thinks that they're eating at maintenance many times is eating in a deficit because they're scared to death, put weight on. And normally that's the same person who's afraid to do a bulk or a reverse diet. They'd rather do a recom where they don't put on any weight on the scale. Very difficult to do. Yeah. And then another question is like, what about the anabolic window, right? Aren't I supposed to eat at particular times or whatever? This is splitting hairs. Just hit your macros, hit your calories, make sure you eat multiple meals a day. Doing it all in one meal makes things very, very difficult. Strength train properly, get stronger, uh, and watch what happens to your body. By the way. Um, you know, we were trainers for years. Uh, we've had the podcast now for over a decade and we have live callers that call them, call in all the time and lots of our life callers are asking about stuff like this. And what's cool is we meet with them, we give them advice and then we invite them back on in the show in 30 days or 60 days or 90 days. And it's, it's amazing because first off, it always works. But what I love about it is it always shocks people. They'll come back on and be like, okay, uh, you know, I'm thinking of one particular, she's like, I didn't believe you guys, but I listened to the show. I trust you. So I did what you said. And I cannot believe how good I feel. I can't believe how much muscle I've built, how fast my metabolism is. And I didn't even gain a bunch of body fat, even though I was eating way more food. In fact, it's crazy. I'm eating all this food and I'm maintaining a lean body fat percentage. This really does work. Oh, my C the colors we get all the time that I love to talk to, which are the ones that were so afraid to do a bulk like this. And then they follow the diet. They follow the plan and we warn them, you know, Hey, it's very normal. You're going to put weight on the scale. You might see this. We might see body fat go up a little bit. The goal is to build muscle right now. Don't worry. We'll get lean. And they come back and they got leaner eight more and built and built muscle, which is so cool. And they, and they're so blown away that they're, oh my God, I'm eating more than I've ever ate before. And I'm leaning out the same time. And it's wild when it happens. But if you trust the process, you'll see this too. That's right. So here's what we have. We have a program called maps, abs and butt. So it's a workout program designed to target those two areas. So it's targeting the core abs obliques. It's also targeting the butt, the glutes. Now you do train the whole body, but 90% of the program is dedicated to button abs. So that's what this program is all about. And because it's a brand new program, we're making it 40% off. And then what we also did is this, we included a butt building diet guide. So it would help you with the reverse diet or both part that we're talking about. We also have a supplement guide for women in there. So supplements that women tend to get better results from versus men. So these are specific for women. And what we're doing was we're throwing in an additional workout program. So two of our most popular workout programs, muscle mommy 15 and muscle mommy, you get one of those, either one of those, your pick for free when you sign up for maps, abs and butt. So it's maps, abs and butt.com. The code is launched. That gets you 40% off and all of the free stuff. All right. I know you liked that episode. If you did check this one out, stop doing three sets of 12 to build muscle and do this instead. You guys want to guess stop doing the three sets of 12 and do this instead. Uh, with that intro, my guess is you're going to tell people to change the rep range up to yeah. Five by five or low rep range. Do you guys remember when you're going? Yeah. So, um, oftentimes we get stuck in like a set count and a rep count or a range. That's.