In today’s episode, I break down a better way to run a building phase. A lot of people come out of fat loss and either stay too conservative with calories or keep pushing body weight up the entire time thinking that’s what they need to do to build muscle. Both approaches tend to backfire in different ways.
I go through how I now set up building phases for myself and clients, the common mistakes I see, and why most people would benefit from letting body weight come up a bit, then stabilizing instead of constantly chasing scale weight. The goal here is to improve body composition long term without unnecessary fat gain or staying stuck in a low energy state.
Let’s talk about:
Coaching updates and working with clients
Dopamine habits, phone checking, and awareness around distractions
What a better approach to building phases looks like
Mistake 1 keeping calories too low after fat loss
Mistake 2 constantly pushing body weight up during a bulk
How much weight to gain before stabilizing
What “feeling your best” actually means
Energy, recovery, digestion, and performance markers
Blood work and additional health markers
Who typically gets stuck in these patterns
Why this approach works better long term
Training quality matters more than constantly increasing calories
Why this limits unnecessary fat gain
Staying in healthier body fat ranges
What actually drives progress in a building phase
Sleep, stress, and recovery considerations
What to do when body weight stabilizes
Adjusting calories up or down after stabilization
Why scale weight does not need to be perfectly stable
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