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Chocolate Milk and Squats

“I want a bigger booty” is by far the number one training goal I hear from my clients. There’s no denying that a tight toned tushy is nice to look at, but how exactly is it achieved? Due to my client’s (and hell, even my) interest in growing the glutes I’ve come up with a recipe for training success I like to call “Chocolate Milk and Squats.” This is inspired by a quote from one of my favorite athletes, Pete Alonso, who was asked by an interviewer after he won the 2019 Homerun Derby what his secret was in which he replied, “Chocolate Milk and Squats.” So what exactly does this mean when it comes to training your glutes?


  1. “Chocolate Milk”

I take chocolate milk to mean NUTRIENTS/CALORIES… One of the biggest mistakes I see all the time is clients putting in hard work with me but not doing the “work” at home (proper nutrition). If your number one training goal is growing your glutes you have to commit to it— which means YOU CAN’T BE ON A WEIGHT LOSS DIET. In order to grow any of your muscles you need to be in a calorie surplus (consuming more than you burn). In general, we all burn somewhere between 1400-1800 calories (this is our “basal metabolic rate”) everyday just by living and breathing. Anything like chores, walking up the stairs, and working out increases that. If you consume less than that not only are you not feeding your muscles enough to grow you aren’t giving your body the proper sustenance that it needs to function properly! So, how exactly should you balance out those calories between the food groups? I’m a big fan of the “all food fits” model… if your body is craving something don’t deprive yourself! In terms of some tips I can give you of course protein is very important, the recommended amount is at least 60g, but if you want to gain muscle you should aim for 1g/lb. The amino acids found in protein repair the micro tears in your muscles that are created when you lift and thus make them bigger and stronger. Also keep in mind, if you’re cutting your calories all the protein you’re eating is going to be burned for fuel rather than being used to support your muscle development. Carbohydrates and Fats are both an important component of your diet when you’re training to give you the energy/fuel to complete taxing workouts.

2. “Squats”

Alright so here’s the thing, squats are great of course but doing a bunch of bodyweight squats will not lead to “gains.” Think about it this way—let’s say your goal is to run a 5k, you’d train a couple weeks by running 1k then once that becomes easy you go up to 2k and so on, so on. The same thing goes for muscular hypertrophy— it’s a process known as progressive overload which is the gradual increase of the stress placed upon the musculoskeletal system. You increase the stress by increasing your weight or the amount of reps you do of an exercise in your next training so you can stimulate muscle growth. Your workouts should never be easy! You need to make sure that you’re constantly increasing the intensity of your workouts whether it be by increasing volume or reps so you can continue to see progress.


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