Probably a very dumb question due to myself already partially knowing the answer. Everyone’s body is different and macros help determine my question too. Any advice on keeping a little bit lean especially on the stomach area while growing your glutes. I’m not into all these instafit accounts advice because most of it is terrible advice or editing so anyone have any tips or advice? Eating in a surplus and lifting heavy I understand but any specifics or tips for faster growth? Anything helps thank you!
Not really about macros at all. Staying lean is yes, relative to the individual. As is growing muscle, where and how. Eating in surplus is not necessary to gain, nor is really lifting heavier. Same as re leaning, eating is more to the individual and about what and when - for example, some people DO better with the small meals every few hours and some better with only one or two meals a day. With lifting, some do better with varied sessions and some with more traditional ones. All about the rest of your goals as well. Sounds more like you want a recomp though, and this is going to be determined by what you do OUTside of the gym as well as IN it. Anyone who has known me here from days past knows I am not one to advocate dieting, etc., since generally eat what want when want, and was definitely not a typical trainee with lifting. And as having now gone almost two years with little to NO lifting whatsoever, even training (more because of circumstance and injuries, but also living more "like a normal person" if that could ever be possible re what "normal" people do - and also, sorry veering off track, but do want to point out that people who make excuses as to why they cannot achieve their fitness goals ARE just making excuses), learning your body makes all the difference. Apologies for the off-track, but...
Focusing your lower body day as the FIRST training day would be the first suggestion - start out with squats, variations of, and do not limit your weights to lifting heavy or traditionally. I recommend sticking to the basics for that day, then adding in things on other days, such as a few plyometrics, or even using some sprints for your warm-up (does not have to be much), especially if done on a BIKE (I used to be a cyclist and never had to do much re growth for lower body, likely because of, but also since ate so much-another story and no more "veering"). On other days, maybe throw an exercise in at the start for lower body, more multijoint and compound as well like lunges, and not staying with barbells but using dumbbells and different hand positioning, etc., so you really do target all areas and angles, but especially making more effective. You do not have to spend hours and hours either and sometimes the 20-40 min sessions are the best. Keeping the middle section "leaner" is more about being leaner too. I know I have rambled more than anything I feel here, but the key to take away is experiment a little re you and knowing how your body responds to certain things. Not always eating in a surplus - for example, the day you do lower body, sure, and probably the best day to have your highest calories or close to, or a "cheat" day (not an advocate of what people call these, since to most, the way I eat is always so, smh), then varying throughout the week. Sometimes having your "recovery" days as doing some sprints - less is more - can help too, since working lower body and making those groups "fire"...