This is a solo episode where I break down one of the most common fears I see with women in their fitness journey: “If I eat more to build muscle, won’t I just gain fat?”
The truth is you can build muscle without piling on unnecessary body fat. But it takes intention, a structured plan, and understanding what your body actually needs to grow.

We’ll talk about what a real muscle-building phase looks like (not a free-for-all “bulk”), how to confidently increase calories, and why some weight gain is normal—but how to make sure it’s mostly lean muscle and not just fluff. I’ll walk you through exactly what to focus on with both nutrition and training so you can build shape, curves, and strength without feeling like you’re losing yourself in the process.

In this episode I cover:

• How to set calories to support muscle growth without overeating

• The difference between muscle gain and simply gaining weight

• What effective hypertrophy training actually looks like

• Why muscle building takes time and how to stay patient and grounded

• How to minimize fat gain while adding size and tone

If you’ve ever felt afraid to eat more because you didn’t want to “ruin” your progress this episode will help you move with confidence.

Want coaching or support?
Apply for 1:1 coaching at www.nicoleferrierfitness.com or send me a message @NicoleFerrierFitness on Instagram.