Summary

In this episode, Ruby and Nikias discuss the often overlooked aspects of muscle building compared to fat loss. They explore the psychological challenges faced during bulking phases, the importance of tracking progress through training metrics rather than physical measurements, and share personal experiences that highlight the need for patience and a solid routine in the muscle-building journey. The conversation emphasizes the significance of mindset and the need to shift focus from body image to training quality. In this conversation, Ruby Cherie and Nikias Tomasiello delve into the intricacies of muscle hypertrophy, the significance of training volume, and the psychological aspects of bulking. They discuss the importance of maintenance phases, the need for a mindset shift regarding body image, and the realistic expectations one should have when building muscle. The conversation emphasizes the necessity of a structured training program, proper nutrition, and the importance of recovery in achieving fitness goals.

Takeaways

• Many fitness discussions focus solely on fat loss journeys.

• Building muscle requires different metrics than fat loss.
• Patience is key in the muscle-building process.
• Bulking is often misunderstood and viewed negatively.
• Tracking training performance is more important than body measurements.
• Mindset plays a crucial role in muscle building.
• Confidence can grow through the process of bulking.
• It's essential to have a structured routine for muscle building.
• Physical changes in muscle growth are slow and require time.
• Focus on improving training quality rather than just body metrics. Everything you do in your program has a spill on effect.
• Focus on the elements that lead to muscle building.
• You're not an after photo; focus on the process.
• Expectations need to align with reality in fitness.
• Trust yourself to commit to a long-term building phase.
• Mindset plays a crucial role in muscle growth.
• Meal timing and nutrition are essential for recovery.
• You can't sculpt muscle from eating alone; training is key.
• Building muscle takes time and patience.
• Avoid the cycle of mini cuts and focus on long-term goals.

Chapters

00:00

The Journey Beyond Fat Loss

03:08

Understanding Muscle Building Phases

05:55

Personal Experiences with Bulking

09:10

Tracking Progress in Muscle Building

12:00

The Importance of Mindset in Building Muscle

14:48

Navigating Body Image and Expectations

18:00

The Role of Measurements and Metrics

21:06

Focusing on Training Quality Over Quantity

24:07

Building Confidence Through the Process

30:19

Understanding Muscle Hypertrophy and Training Volume

35:54

The Importance of Maintenance Phases

39:10

Mindset Shifts in Bulking and Body Image

44:23

Expectations vs. Reality in Muscle Building

51:15

Practical Steps for Effective Muscle Building

things we discuss:

muscle building, fat loss, bulking, fitness journey, body image, nutrition, training, mindset, progress tracking, personal experiences, muscle hypertrophy, training volume, maintenance phase, body image, bulking, expectations, nutrition, muscle building, fitness mindset, recovery

the effort trap no one talks about

you’re showing up. tracking. trying harder than ever.
but your body? not responding.
and that kills your motivation faster than anything.

what happens when you’re doing all the things… and your body still isn’tchanging?
you don’t just lose motivation.
you lose trust. in your process. in your body. in yourself.

this episode is for the woman who’s stuck in the effort trap—whereyou’re doing “everything right” but not seeing the payoff.
you’ll hear why it’s not about working harder… it’s about setting your body upto actually respond.

💡 mini win 1: learn the signs you’re in a false deficit (and why you’renot lazy, just exhausted).
💡 mini win 2: walk away knowing how to rebuild belief by shifting frommicromanaging to training with intention.

because real results don’t come from being stricter—they come from theright setup.

if you’ve ever thought:
“i’ve got nothing left to cut”
“maybe i’m just not meant to have that body”
“why do i always burn out or backslide...”

this is for you.

i also share how control masquerades as commitment, why maintenanceisn’t a luxury, and how to finally stop second guessing every bite, scaleshift, or training session.

if you're ready to stop grinding and actually get traction—listen in.

→ if this hit home, share it with a friend who’s stuck in the samecycle.
→ want to come on the pod and talk through your story or struggles? dm me orfill out the question box below. i’d love to have you on.

find me @transformxruby on instagram
ask podcast questions:
https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link
apply for a free consult:
https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link
direct link to dm me on ig:
https://ig.me/m/transformxruby

most women think they need to eat less and do more to get lean.

but what if the thing you're chasing — that lean, strong, defined look — actually requires more food, heavier lifting, and a different version of progress tracking than what you've been taught?

in this episode, i sit down with brandon smith to unpack the difference between what women think they need to do vs. what actually gets them results they can see and feel.

we break down:

• why the scale going up can be a sign you’re on the right track

• what “toning” actually looks like with food and training + what it really takes to build shape beyond the initial couple months

• how your training might be keeping you in maintenance (not transformation)

• why building muscle often feels like fat gain — and how to handle it (+ what to focus on so you make sure its muscle)

• the emotional wins you’re overlooking that signal real change

6 HUGE tracks for you to get started on:

1. how to rewire the way you define progress (so you stop sabotaging it)

2. what to track instead of obsessing over your weight

3. how to know if you’re actually progressing (or just maintaining)

4. what emotional growth looks like, and why it’s just as important as physical

5. why progress isn’t always scale-based—but it is always effort-based

6. the real difference between looking strong… and being strong

this is for every woman who’s done the deficit, followed the plan, and still felt like her body didn’t match her effort.

and if that’s you? you’re not broken. you’ve just been trained to look in the wrong places.

want to come on and share your own story or struggles?i’d love to hear it.

find me @transformxruby on instagram
ask podcast questions: https://docs.google.com/forms/d/e/1FAIpQLSczwoVPaIPvsLDkqjnkvFy2MjCG2vwYj7u9Uq3bJLMTiS-q8w/viewform?usp=sf_link
apply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link
direct link to DM me on IG: https://ig.me/m/transformxruby

BRANDON: https://tfgu.net/