#237 - Build Lean Muscle Without Getting Bulky

Summary:

 

You can eat all the protein your little heart desires, but it’s not going to do shit for your muscle growth if you’re not training and stimulating that muscle to grow. Getting bulky is a common misconception that women think will happen when they start lifting weights. In this episode, Diane tells you how to achieve a lean, muscular appearance, how to avoid putting on too much body fat, and what to do if you think you’re getting bulky.

Key Takeaways:

 

• 01:52 - 1 thing you have to know about building muscle
• 05:52 - How to maximize your muscle gain
• 09:04 - Your meals should be focused around this
• 11:50 - A simple tool when you don’t have a food scale
• 14:32 - The reason why people look bulky when they weight train
• 15:20 - Make sure you’re not putting on too much body fat by doing this!
• 18:52 - How often you should weight train each week 
• 23:30 - Progressive overload & why you should care
• 26:26 - Common myths when building lean muscle
• 35:00 - Assumptions with rep ranges
• 38:07 - Questions to ask yourself if you think you’re getting bulky
• 39:05 - This combination is what gives you the appearance of looking bulky
• 41:27 - If you’re ready to build your booty, this is for you, bestie!

 

 

Resources:

 

• Glute Goddess Challenge: https://www.bossbitchradio.com/glute-goddess 
• Check out the new website: https://www.bossbitchradio.com/ 
• Protein Snack List: https://bit.ly/ProteinSnackListDownload
• Check out Iris Kyle’s YouTube: https://www.youtube.com/@IrisKyleOfficial

 

 

Connect with Diane:

 

• GET ON MY E-MAIL NEWSLETTER HERE
• Website: https://www.bossbitchradio.com/ 
• Instagram: https://www.instagram.com/dianeflores_ifbb_pro 
• YouTube: https://www.youtube.com/@dianeflores_ifbb_pro 
• Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro 

 

 

Freebies:

 

• Plateau-Buster Guide: https://dianeflores.lpages.co/plateau-buster-guide/ 
• Boss Bitch Empowerment Tools: https://bit.ly/BossBitchDownload5EasyThings
• Protein Snack List: https://bit.ly/ProteinSnackListDownload
• Sleep Hacks: https://bit.ly/FreebieDownloadForSleepHacks
• Full Body Training Program: https://bit.ly/FreeFullBodyTrainingProgramPDFDownload
• Supplement Guide: https://bit.ly/BossBitchSupplementGuide

Work with Diane:

 

• Get your personalized physique assessment here
• The Goddess Body Project 12 week program
• Get your FREE backstage packing list for competition here

Fuel Your Body with the Goods:

 

• Try Meal Prep Delivery with FitKitchen Code: Diane10 
• Try this Energy Shot from Magic Mind - Code: BBRadio
• Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
• Cured Nutrition Code: BossBitch saves 20% off first order
• Nutrishop Supplement Shop - Code: BossBitch (free shipping)

Dress Up & Show Up Like a Boss Bitch:

 

• For 15% off your purchase at Toxic Angels Bikinis use Code: Diane 
• Get $10 off Bombshell Sports Wear HERE
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• Salty Savage Fitness Apparel Code: AmandaGlitters