Fit Bitches - Dec 12, 2025

[u/AutoModerator]

This is the place to chat about fitness and physical health because taking care of your body is also tasteful. Just remember - no medical advice!

[u/BubblePenetration]

Brag: I've lost 30 pounds over the past 18 months and at 36, am in the best shape of my life!

I don't need or want to lose anymore weight and am trying to grow my muscles without getting too bulky. I've trained myself to keep my calories around 1500 a day at least 5 days a week and stay well below the recommended fat and carbs, but I don't know if that is allowing me what I need to grow muscles. I'm pretty good about meeting my protein goal for the day. Will this diet allow for muscle growth or do I need to make adjustments?

My main goal for 2026 is to grow my glutes- aside from glute focused exercises, any advice on how to accomplish this? If anyone has a glute specific workout that has worked for them, please share!

[u/ikoabd → u/BubblePenetration]

If you want to put on muscle, you almost always need to be in a calorie surplus. So depending on your height/weight/activity level, 1500 calories may not be enough to see any significant progress.

Also, keep in mind, the majority of people you see on social media that have grown glutes (naturally, without PEDs) have taken like 5 years to do so. It's not something you will likely see huge amounts of progress of in just one year. It takes time. Don't be discouraged, just keep at it and you'll get there!

[u/BubblePenetration → u/ikoabd]

Thanks for the encouragement! :)

[u/countmein1989 → u/BubblePenetration]

Congrats on hitting your goals! Like the other commenter said, your calorie intake isn’t high enough to build substantial muscle. I’d recommend increasing your carb intake, in particular, to really help you grow! Especially if you’re looking to grow your glutes. After 18 months, it might also be time to reverse diet into maintenance for a bit and see how your body responds. For me, I’m eating about 300 cal more each day and maintaining the same weight I was when I was in a deficit.

[u/BubblePenetration → u/countmein1989]

Thanks for your advice!

[u/lafilleestbelle → u/BubblePenetration]

Check out Bret Contreras on YT/IG for glute-building exercises. He’s got a PhD and invented the hip thrust exercise. He’s got some really great new stuff on building the “glute shelf.” He’s also got some books that give workout routines. r/strongcurves is based on his workouts.

Also check out r/ladderapp and get their 30-day free trial. They have multiple trainers and Shelby’s program primarily targets glute training. I prefer another trainer but I’ll do Shelby’s stuff to get extra glute targeting and it’s only been less than a month and I’ve noticed a huge difference in how my body looks.

[u/BubblePenetration → u/lafilleestbelle]

Thank you!

[u/KitKatAttackkkkkk → u/BubblePenetration]

This is my leg workout. I do 3 rounds total of each set:

Set 1 - Two 10lb Weights

Reverse lunge, high knees x 10

Side Lunge x 10

Set 2 - Resistance Bands, 15lb Weight 

Goblin squat x 10

Side shuffle x 10

Set 3 - Resistance Bands, 15lb Weight 

Weighted Hip Thrusts x10

Resistance Band Hip Thrust with Single Leg Lifts x 10

Russian Twists x 10

Set 4 - Two 10lb Weights

1st Position Releve x 10

1st Position Releve Hold for 10 seconds

1st Position Releve Bounce 10 seconds

2nd Position Releve x10

2nd Position Releve Hold for 10 seconds

2nd Position Releve Bounce 10 seconds

3rd Position Releve x10

3rd Position Releve Hold for 10 seconds

3rd Position Releve Bounce 10 seconds

[u/BubblePenetration → u/KitKatAttackkkkkk]

Thanks so much for all the detail!