GOALS

• slimming down stomach
• growing glutes and thighs
• forming a more rounded glute shape

ROUTINE

• lift heavy 3x week, cardio/abs 2x week, and rest 2x week
• key exercises: hip thrusts, romanian deadlifts, KAS glute bridge, bulgarian split squats, hip abductions, fire hydrants, cable glute kickbacks, sumo squats, step ups, lateral band walks and clamshells
• 2 compound movements (heavy), 1 isolation (high-rep / high-vol), then 1 unilateral.
  • avoid working out when glutes are sore
  • as exercises become easier, increase weight and reps. progressive overload is esse...

TIPS

• focus on total daily intake of protein. the rest will come from carbs and fats
  • 0.8 - 1g x body weight = protein goal (=165g)
• eat:
  • 1. more calories than you burn (100-300 cal. max)
  • 2. 20-30g of protein with EACH meal + snacks
  • 3. snack throughout the day and higher carbs on leg day
• carbs after a workout replenish glycogen and aid in growth!

SHOPPING LIST

• peanut butter, rice, chicken breast, oats, potatoes, beans, avocado / avocado toas...

ㅤㅤㅤㅤㅤㅤㅤㅤㅤㅤㅤ made of lace and doll parts. following Jesus.

♡: royale high · mcds · pearls · ribbon · cats and soup · sylvanian families · pink blush · sleeping in · sitting by candlelight on rainy days · florals ⸝⸝ lily of the valley, baby's breath, tulips, bellflowers · daydreaming · heart lockets · antique shops · classical ballet ·

• 𝑔𝑟𝑎𝑑𝑒 𝑙𝑒𝑣𝑒𝑙: 5726
• 𝑔𝑟𝑎𝑑𝑒 𝑠𝑡𝑎𝑡𝑢𝑠:
  • ▧ ˖ freshfairy ˖ completed ♡ 08.17.23
  • ▧ ˖ sophomermaid ˖ completed ♡ 08.29.23
  • ▧ ˖ junicorn ˖ completed ♡ 01.03.24
  • ▧ ˖ senioroyalty ˖ completed ♡ 10.05.25
• 𝑞𝑢𝑒𝑠𝑡𝑠: 12,718 || 10,000
• 𝑅𝐻 𝑒𝑛𝑟𝑜𝑙𝑙𝑚𝑒𝑛𝑡 𝑑𝑎𝑦: 𝒔𝒆𝒑𝒕𝒆𝒎𝒃𝒆𝒓 𝟏𝟕𝒕𝒉, 𝟐𝟎𝟏𝟖
• 𝑓𝑜𝑢𝑛𝑡𝑎𝑖𝑛 𝑎𝑑𝑣𝑒𝑛𝑡𝑢𝑟𝑒𝑠 𝑝𝑙𝑎𝑦𝑒𝑑: 760
• 𝑔𝑎𝑚𝑒𝑝𝑎𝑠𝑠𝑒𝑠:

• ⟢ get a haircut ┊ x
• ⟢ get my belly pierced again

april —

• 1 ˖ road trip to florida
• 16 ˖ tomodachi life: living the dream (official release)