The diet for the B side and exercises for high and firm buttocks

The diet for the B side and exercises for high and firm buttocks

Not only exercises but also a diet that supports our efforts to have high and firm buttocks.
The B-side diet is a diet that promotes muscle mass and boosts the results of our glute training.

Just follow this slightly low calorie plan and work out every day for practically immediate results, within a week. Rounder and firmer buttocks with a nice pump effect!

For those who want to improve the B side without having to resort to squats and other grueling exercises in the gym, here is the diet plan for the B side and the right exercises to do at home too.
The diet was developed by Dr. Rachael Link.


Clearly there is no diet that alone can allow us to firm up a part of the body , so combining the exercises you will find on the next page with the plan is essential.

But these foods promote muscle growth and at the same time promote the drainage of liquids, enhancing the microcirculation.

Here is the menu to follow with all the variations.

Breakfast: before breakfast, drink a glass of water and concentrated cranberry juice, in doses of 2: 1.

You can choose from the following breakfast menus.

  1. 150 grams of skimmed Greek yogurt or 250 ml of skim milk or 100 grams of cottage cheese + 25 grams of toast with a teaspoon of 10 gram almond butter. 50 grams of seasonal fruit in pieces, a cup of unsweetened green tea.
  2. One egg omelette + 100 grams of egg whites cooked in 5 grams of butter and stuffed with a heaping teaspoon of sugar-free jam. Smoothie of 200 ml of soy milk with 100 grams of red fruits or peach or pineapple and a teaspoon of powdered flax seeds + coffee or green tea sz
  3. A vegan chocolate protein shake like Natural Athlete (Chocolate) by blending 25 grams of powder with 200ml of soy milk and 10 grams of pumpkin seeds. 150 grams of seasonal fruit including red fruits, peach, apricot, pineapple, apple, pear, kiwi, cherries, strawberries, plums.

Lunch: this pattern must be followed.

60 grams of quinoa or red brown rice or buckwheat pasta or rice / corn pasta or 80 grams of toasted rye bread or toasted durum wheat semolina bread with a portion of seasonal vegetables of your choice, a teaspoon of oil.
Choice of 100 grams of chicken or turkey breast or 50 grams of smoked salmon or 100 grams of natural tuna or 70 grams of defatted cooked ham or 80 grams of minced lean veal or 75 grams of tofu or 100 grams of legumes drained in jar.
A herbal tea with fennel seeds.

Snack: 10 grams of pumpkin seeds + 150 grams of not too sugary seasonal fruit or 125 grams of soy yogurt + a cup of unsweetened green tea.

Cena: this pattern must be followed.

A portion of meat or fish between 120/150 grams or 100 grams of bresaola or 150 grams of cottage cheese or 80 grams of grilled tofu or 120 grams of drained legumes in a jar, free vegetable side dish with 2 teaspoons of oil or a teaspoon of oil + 50 grams of avocado. A seasonal fruit of your choice from 200 grams or 50 grams of fruit-only ice cream. A cumin seed tea.

Extra snack.
Half a ripe banana pureed in 200 ml of soy milk or skim milk with a sprinkling of cinnamon and a teaspoon of organic flaxseed protein. It should be done mid-morning or after dinner, depending on whether we train in the morning or in the afternoon.
Let’s see the training on page two


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