If you want to build lean muscle without looking bulky, this one’s for you! Especially if seeing the number on the scale go up freaks you out! 😬In this episode, I break down exactly how I ran my best growth season ever! Including important tips for building muscle with minimal fat gain, and how this set me up for the easiest fat loss phase of my life so far.I walk through the actual protocols I used this year to structure my growth phase to bias gains toward lean tissue. I also myth-bust “toning” reps and talk training frequency, cardio, steps, supplementation, and the data to track so you can avoid unnecessary fat gain or feeling “too bulky.”Topics Discussed:What a building phase is and why trying to “lose fat and build muscle at the same time” stalls most women“Toning” misinformation on light-weights/high-reps vs heavy-weights/low-repsTaking the build as seriously as the cut: programming, progression, and recoveryStrength tracking and exercise selection for hypertrophyDaily scale data: using trends and averages (not single weigh-ins) to steer the surplusSleep, digestion, and bloodwork: the unsexy levers that move everythingTraining frequency: why I’ve switched to 4 lifting days/weekPhase timing: how to align your reverse/build/cut with real life so you actually succeedKey Links:📱 Christina's Instagram: https://www.instagram.com/knifina/  💪 Cut & Conquer Instagram: https://www.instagram.com/cutandconquerfitness/  📝 Coaching Application: https://cutandconquer.typeform.com/CQA-application 🌍 Free FB Community: https://www.facebook.com/groups/weightsandwellness/🌶️ Shop our Meal Prep Seasoning: https://healthydevil.ca/collections/all  Hosted on Acast. See acast.com/privacy for more information.

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