Ca’Shawn “Cookie” Sims
I Gained 30 Pounds of Muscle and Grew the Butt of My Dreams
When you first start working on your butt, everyone tells you squats are the key. But I’ve found squats are like the kindergarten-level workout for booty gains — it takes a lot more than one move to grow a butt! And even though it’s true you can’t change your bone structure, I learned you can strengthen your hip flexor muscles to give that illusion of bigger hips.
I’ve always used both machines and free weights, but I never really used the machines in the way they’re intended. Hip thrusters on the leg extension machine, squatting backwards for reverse hip abductors — I would turn every machine into a booty exercise machine. People used to look at me like I was crazy!
After my initial gains, I realized my legs are very quad prominent and grow really fast. So I started zeroing in on glute isolations. Bridge holds help with the middle booty and the hip abductor machine will change your life forever.
When I first started lifting weights, the biggest struggle for me was my nutrition for sure. I ate salmon almost every day and regular potatoes, broccoli, and brown rice. And even though it was all healthy food, I lost my abs because I was eating so much to get my gains.
So I started playing around with my nutrition. I cut out brown rice completely, because even though it’s a good complex carb, I found myself so bloated every time I ate it. Now I do yams as my complex carb and it’s literally changed my life! I eat them daily. I also eat a lot of turkey, because it’s the leanest meat, and a lot of Brussels sprouts.
I focus on foods that keep me lean because just “eating healthy” can cause me to lose my abs. I will admit that I eat a lot of the same things week to week, but I change how I cook it so that I don’t get bored. I still have a high metabolism so I make sure to eat extremely often. I eat a lot of carrots as a snack — you’d swear I was a rabbit by how fast I go through them. I also eat a lot of spinach (add honey and pepper — it makes it taste sweet so it’s easier to eat). Plus, I love green apples — my dad use to tell me an apple a day keeps the doctors away, and I still believe him.
I weighed under 100 pounds for so long, but through strength training I was able to gain nearly 30 pounds of mostly muscle. I’m between 120 to 130 pounds these days, and have gained 12 inches in my hips entirely from lifting.
Even though what I wanted so badly was to gain a booty, and I was shocked that I was able to do it, the bigger surprise was how much I found myself in the gym. I fell in love with working out and realized I wanted to help other people feel that way, so I became a personal trainer.
My journey really helped me learn that I can only empower other people by empowering myself first.
All I ever wanted growing up was to be confident and comfortable in my own skin. Now I am. I love and enjoy everything about myself, and my “flaws” aren’t flaws — they’re just part of who I am.
Now, I face every insecurity I have and deal with it head on. I learned how to love myself truly and exude confidence regardless of what I’m wearing or how I look.
I’ve worked so freaking hard on myself, so I am very, very proud of the woman I am today.
Cookie’s Number-One Tip
Don’t give up! Changes take time so don’t be hard on yourself if the results aren’t happening as fast as you want them to. Don’t be discouraged if you have one too many cheat meals on your nutrition plan. Everything is a learning process, so learn how you can be better next week than you were this week.
Follow Cookie’s fitness journey @cookieeedough.
From: Women’s Health