In this episode, Kylie dives into the topic of muscle building, addressing common misconceptions and providing practical advice on nutrition, calorie tracking, and the mental challenges associated with gaining muscle. She shares her personal experiences and insights, emphasizing the importance of food quality, the necessity of a slight calorie surplus, and the significance of understanding one's own body and caloric needs. The conversation also touches on the psychological aspects of transitioning from fat loss to muscle gain, and the importance of patience and trust in the process.TakeawaysFood quality is crucial even in a surplus.Eating for muscle gain can feel overwhelming.You must intentionally eat more to build muscle.Tracking calories helps understand your body's needs.A slight surplus is key for muscle building.Mental challenges are common in muscle gain phases.Trust the process and listen to your body.Building muscle requires consistent training.Patience is essential in the muscle building journey.Five pounds of weight gain can be normal and manageable.Chapters00:00 Introduction to Muscle Building03:14 Understanding Reverse Dieting05:58 Navigating Muscle Building Phases09:09 Personal Journey and Data Insights15:03 Understanding Muscle Building and Nutrition17:58 The Importance of Food Quality in a Surplus

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