Section 4, Lesson 4
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Phase Three: Build The Curves

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The Last phase is ideal for women who are already quite lean (don’t need to lose any more fat) and simply want to maximize their gains in the gym. Specifically, their booty.

By eating higher calories, you’ll be able to make faster strength and muscle gains in the gym. That said, you’ll be very diligent not to eat too many calories. By hitting this target, you’ll be able to gain muscle with little to no fat gain. Here’s how we’ll set it up…


  • 16 calories per pound of bodyweight
  • 0.7g of protein per pound of bodyweight

For example, if you’re 150 pounds, you would be eating 2250 calories per day with 105g of protein. The rest of the calories will be a mix of carbs and fats (based on preference).

Now, I’m fully aware that many women are terrified of eating 2000+ calories daily. Many women think that eating anything over 1200 calories will cause gain weight.

This is absolutely not the case at all.

​On the contrary, constantly trying to starve yourself on extremely low calories puts you into a starve/binge cycle that will leave you running in circles, never to get the body you want.

Nutrition for fat loss and muscle growth is really quite simple. It comes down to finding out how many calories you burn each day and going from there. We have what’s called your basal metabolic rate (BMR). This is the number of calories you burn each day if you were to be bedridden.
An average woman who is five-foot-six and 160 pounds will have a BMR of around 1500 calories. This means that if she does virtually NOTHING, no exercise or activity at all, she will still burn about 1400 calories. Assuming she walks for an hour and/or lifts weights for an hour, on top of her job and other daily household activities, it’s pretty safe to say she’s burning closer to 1800-2000 calories per day.

Even in the case of going on the Booty Gains protocol, you’re likely only eating about 100-200 calories over maintenance each day. Given that there are 3500 calories in a pound of fat, it would take three to four weeks to gain a pound. That said, with proper training that pound will likely be mostly lean muscle tissue.

After four months of being on the Booty Gain protocol, you may gain four to six pounds. If you noticed you lost a little definition, you could do a Lean-Up phase for a few weeks to get back to your desired body composition. As you stick to the nutrition and training program, you’ll see amazing changes happen every single week.