This is my workout routine to build muscle only on lower body while keeping the upper body very lean and toned. My genetics are in favour for me, and I have natural hourglass bone structure. These are my bone width measurements (measured from side to side)
Chest: 11 inches
Waist: 9 inches
Hips 15 inches
Hourglass ratio: 0.6 (having 0.7 itself is considered very exaggerated hourglass figure but mine is even more exaggerated) also as keep building muscle towards my glutes and hips I would imagine my hips would increase as well so the ratio would be in even exaggerated.

Here's the workout routine:
>Monday (Glutes, Hamstrings, Quads, Calves)
Barbell Hip Thrusts
Barbell Sumo Deadlifts
Barbell Romanian Deadlifts
Barbell Bulgarian Split Squats
Banded Glute Kickbacks
Standing Bodyweight Calf Raises

>Tuesday (Glutes, Quads, Hamstrings, Calves)
Bulgarian Split Squats (Dumbbells)
Barbell Hip Thrusts
Barbell Step-Ups
Barbell Good Mornings
Frog Pumps
Standing Bodyweight Calf Raises

>Wednesday (Shoulders, Chest, Arms, Abs)
Rear Delt Raises (Dumbbells)
Dumbbell Floor Press
Dumbbell Bicep Curls
Dumbbell Overhead Triceps Extensions
Side Plank Hip Dips
Leg Raises

>Thursday (Glutes, Quads, Calves)
Barbell Glute Bridges
Barbell Sumo Squats
Barbell Step-Ups
Dumbbell Frog Pumps
Standing Bodyweight Calf Raises
Seated Dumbbell Calf Raises

>Friday (Glutes, Hamstrings, Calves)
Barbell Hip Thrusts
Barbell Sumo Deadlifts
Barbell Stiff-Leg Deadlifts
Frog Pumps
Standing Bodyweight Calf Raises
Seated Dumbbell Calf Raises

>Saturday (Glutes, Hamstrings, Quads)
Barbell Romanian Deadlifts
Barbell Sumo Squats
Dumbbell Hamstring Curls
Goblet Squats (Dumbbell)
Barbell Glute Bridges
Frog Pumps

>Height Growth (Tuesday, Thursday, Friday, Sunday)
Hanging
Jump Rope
Depth Jumps
Cobra Stretch
Child’s Pose
Cat-Cow Stretch

Alcohol is the enemy.

I mog (you).

is the muscle mommy meme dead in 2025?

what can I do to age gracefully?

picrel was born in 1997

>mfw I just discovered creatine gummies

These things are great. Why didn’t /fit/ tell me about them sooner?

Who is /fat/ for?
For lobster lovers working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.
Join our Fatty Contest: https://www.fattycontest.com/
Link to nun images:
https://x.com/hyxpk/media

>What do I do first?
1. Read https://physiqonomics.com/fat-loss/
2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
3. Calculate your TDEE: https://www.sailrabbit.com/bmr/
Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.
4. Plan your weight loss: https://www.losertown.org/eats/cal.php
5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros) or LoseIt (great for both).

>Now what?
Count calories, all of them.
Eat about 500-1000 less calories than your TDEE.
Buy scales, be accurate.
Learn to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 0.72g per pound of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.
Lifting weights will keep and gain muscle mass and lose fat much quicker. No lifting results in the body eating away muscle AND fat.
Drink more water.
Read the /fit/ sticky: https://liamrosen.com/fitness.html

>DON'T
Eat refined sugars, they're terrible for you regardless of calories.
Eat processed foods.
Drink your calories (alcohol, soda, Starbucks).
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.

>Other resources:
Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faq

Last thread >>75869013

If gym won't help I'm killing myself.

I lift for this

It's funny to see out of shape weak faggots talk shit about the police only to end up getting assraped by police lol.
As citizens, we gotta unite to get jacked and strapped to keep the police in check.