hi guys welcome back to my channel my name is Lex also known as the buff unicorn and today I'm going to be sharing with you guys how I took my glutes from this to this in a little bit over a year can it be done absolutely because I'm telling you it can be cuz I know from experience and if you want to know how I did that then make sure you keep watching I came from a place where my glutes were literally inverted they were not there I mean that was my intentions I did not want to have a bud if you don't want to have one that's fine everybody is entitled to their own wants and desires however I do enjoy having somewhat of a backside now so before people come for me and are just like Alexis you don't really even have big glutes I know I know trust me but they're bigger than they used to be the only competition I have is myself me myself and I so as long as I'm better than I used to be I am okay with that I think that a lot of times in the media there isn't a lot of represent presentation for people that don't start off with glutes you know a lot of times if you're in the fitness Community it can be weight loss like you lose weight already have some more masks to work with I'm coming from a place where your girl had nothing but this can apply to everybody even if you're trying to lose weight this will apply to you you grow your glutes the same way so I'm going to help you I got you I'm not going to be promoting any scam workouts I'm not going to be telling you to buy supplements you don't need any of that you just need to be dedicated and consistent so I did have an eating disorder for 4 years lost a ton of weight lost all my muscle mass I had from playing sports we did that it is what it is okay whenever I started working out I was about 2 months into recovery whenever I started weightlifting but I didn't do it seriously at all because I went to college a few months into recovery just didn't work out really at all I was running a lot because I wanted to do a half marathon but I didn't do that cuz I was in college and I had no time also I did not get my hair cut short it's just a lot of layers as you can see I mean honestly it's looking kind of healthy today I've been trying to take better care of it has been working I don't know but is the thought that counts so the first thing would be you have to be eating enough I know that a lot of times in the gym or even people start working out they think they need to eat less to make Improvement there's a few ways to look at food that can really change your results you want to be eating enough protein protein will first allow your muscles to recover better it allows your muscles to repair themselves it keeps you more satisfied of course you can eat too much protein there is a cut off however most people do not eat that much protein that you should even be concerned about that I recommend about 8 to 1.2 G per pound of body weight I think it's 7 per kilogram could be very incorrect don't fact check me please I'll put on the screen though cuz I'm my editing self is just topped here there are a few ways I love to hit my protein goals I'll show you some pictures on the screen some high protein snacks I don't love to eat a lot of processed food since I do work early in the morning I do usually have to have something on the go I know it's not the best but this is realistic helping you get these realistic goals like the legendary Foods bro I live off those things I literally have the poptarts right here so good and I actually eat the chips so much that the women at the store know my name and phone number now because I go in there so much and then for protein powder my favorite brand is black magic because it literally tastes the best and they also have vegan I love vegan protein powders for the reason that they mix great in yogurt a regular way protein doesn't but the vegan ones do so those are just a few ways if you're struggling to hit protein that those are just supplements I do recommend trying to get your protein from whole food sources but if you're vegan or vegetarian that can be a little bit more difficult I eat about 150 g a day I don't count my calories or anything but I like did count for so long that I'm able to eyeball it now protein is very important then you also have calories I don't count calories I used to but it led me to start binge eating so I just stopped and I eat intuitively now you have to be eating enough because if you're not eating enough then you're not going to be able to build the muscle you want to think about the fact that you are building onto your body even if you're trying to grow your glutes okay you are building your body your body is going to be getting bigger you are going to need to eat enough to be able to grow see what I'm saying the next thing is that as you are eating more I don't weigh myself I haven't weighed myself since August of 2023 and I have no reason to why do you need to know the gravitational pull of your body to the Earth that's all your weight is I really don't find a reason for anybody to need to know that some people it's good for them and if it's good for you if it works for you then that's perfectly fine it just doesn't work for me and I know that I think that a step of being mature is knowing the things that don't work for you and being okay with that and that's just something that doesn't work for me which is fine okay I'm done you're probably going to gain weight which is completely fine and normal we can be very very scared of gaining weight there's a very negative connotation to it but it doesn't have to be a bad thing the last time I weighed myself I had gained 40 lbs since I was my smallest and that's completely okay it's not that big of a deal bestie if you can't fit in your pants anymore just buy new ones I have no brain cells right now and if you're already struggling with that maybe try to battle that while you're trying to grow I love gaining muscle I mean I've gained fat along the way which is completely fine but I love feeling strong and being able to do things that I couldn't before instead of viewing my body as something that's gotten bigger I view it as something that is able to experience life more fully because when I was living in a smaller body I wasn't able to experience life I was merely existing instead of living and now that I'm in a bigger body that's actually fueled and has energy I can experience and live life instead of just going through emotions you got to be okay with weight gain probably don't wear yourself you will gain weight if you're trying to gain muscle the next thing is you have to follow a workout plan or split if you're like me I'm very quad dominant I not glute dominant I've been trying to grow my butt forever and it's taken me a long time you have people that are glute dominant and it don't take them that long and I love that for them I literally love that for them like Annabelle Annabelle Lucinda my best friend she is glute dominant she has it she has it but we we've talked about how I have better quad genetics than her and that I don't even hit quads and they're huge it's all about genetics at the end of the day but lovely thing about bodybuilding and weightlifting is that you are able to choose what muscles you want to grow like nobody said that you had to do every single muscle group I would recommend it for balance but me I do emphasize glutes one of my leg days a week I do two leg days a week and I do only do glutes on one of I actually did the workout so I'm going to put it on the screen take you guys step by step because I'm lovely hi editing Alexis here and I'm about to take you guys through a little glute workout first we have hip thrust or cast glute Bridge cast glute bridge is just the shorter form of the movement where you just kind of go halfway up I do these for three by 8 to 12 just depending on how heavy I'm going that day the next thing we have are good mornings on the hack Squad I love this because it allows me to actually go really heavy versus if I was doing this with a barbell this exercise single-handedly is what has grown my hamstrings the most next we're doing Smith rdl's I love the as well because I really don't have the grip strength to hold heavy dumbbells so this allows me to get higher weight next we moving on to leg press I prefer a lying leg press but this was all that was available essentially you just want to have your feet high and more narrow with your toes pointed outward so that it'll Target your glutes and I do like to finish my leg days off with a leg extension drop set essentially just going to failure so I'll just do as many as I can drop the weight do as many as I can drop the weight and honestly yeah that's how I feel every time I do them we're not going to talk about it also if you're wondering where the clothes I'm wearing in this little video clipper from they're from Divine and you can use my code buff unicorn to get 15% off and yes I do abs on leg day so I do hanging leg raises or variations of that it's just what has allowed me to build my core the most but you can really do whatever you want so since now you know what to do for glutes for workout you need to be going heavy if you're not going heavy enough it's not going to matter so Progressive overload is something that's really important for you to gain muscle and get stronger and essentially all that means is if on hip thrust I did one plate for 10 reps and I did that three times one plate will say 90 * 10 is 900 and then I did that three times so that's 2700 might be really confusing right now but just hear me out next week even if I only did 2800 that's still progressively overloading that's still more than I did the week before and used to I would be like okay just do one more rep or something but doing the math and like multiplying The Weight by the number of reps I did helped me so much because it allowed me to be happy with even a 5 lb increase this is also great if you're training upper body but say I did 100 lb for eight reps so that's 800 lb so then I did that three times for three sets so that's going to be 2400 lb the next week I did 100 lb for 10 reps that's 1,000 * 3 is 3,000 so I just did 600 more lb than I did the week before you see what I'm saying so like whenever you do it like that it seem so much more significant it makes it so much easier to keep progressing in your weight and also find the workouts that work for you just because I showed a workout on the screen to you guys does it mean that you have to do that it doesn't mean that it's going to work for you because everything works for different people find the workouts that work for you I would recommend at least four glute focused workouts a week so maybe two every leg day if you do two like days a week or one full glute day that's what I do because I'm trying to get them to grow a big thing people always have a question about is cardio should I be doing cardio does cardio make you lose weight cardio is something that I think is still so important like I still run now and I have kept my glutes the biggest thing about cardio is that it really just matters about your nutrition so if you're not eating enough it doesn't matter what you're doing you're going to be losing weight inherently also losing muscle mass if you're also not eating enough protein in relation to that you can do cardio if you're eating enough because you're not going to be losing weight for me I love being able to do cardio it keeps me healthy it keeps my heart healthy it keeps me in shape I do usually get like 7 to 10K steps a day I just try and go on some walks yesterday I got like 2,000 steps we're not going to talk about it but see that's another thing is that I don't really care like I knew my body needed a break so I just work went to work and then came home and did nothing yesterday was also Valentine's Day so there might have been some sub conscious stuff going on yeah you're totally allowed to do cardio as long as you are eating enough to make sure they don't cancel each other out they don't mitigate each other you want to keep your heart healthy it doesn't matter if your body looks good if your heart is out of shape so that's pretty much it it's not a long complex thing I think that a lot of people will come on the Internet and try to milk it be like buy my program buy this buy that that's just not how it works it's just science and also stop comparing yourself to people on social media I have been there while they're taking these pictures and they post them you all they're holding their shorts like to where it looks like their butt's bigger than it is some of them have plastic surgery some of them legit just have blessed genetics God was blessing them from the Stars when he gave them to them compare yourself to your past self okay that's all you should ever compare yourself to as long as you are improving yourself every day that's all that really matters that being said remember you can use my code on Divine gym shark and snap supplements and black magic black magic is where I get my protein and then my gut health supplements I get from snap but I just want you to know that Jesus loves you God created You In His Image in his likeness you are wonderfully made and I hope that you have a blessed day stay buff and bubly also don't forget I post like three to five times a day on Tik Tok every day on Snapchat and very often on Instagram if you want more content from me uh and if you just like my vibe okay but yeah bye I hope that video was good CU it just took me a whole second