your body weight in protein (100lbs=100grams), at least two leg days a week (one focused on glutes and hamstrings, the other on quads and calves), lift heavy!! you’re probably able to lift a lot more than you think but 5 sets of 15 reps isn’t going to do as much as a heavy 3 sets of 6-8 reps. most important thing is TIME, you may see progress early on but it takes a lot of people several months or even years to see the progress they’re hoping for, so be patient!

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Waist training w a steel boned corset and squats.

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You know you get it from squats right?

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