Thank you so much for listening to the 28th episode of the Curls and Courage podcast!

A lot of us want to build muscle, right? We want to eat more, but still look good in the process!

In this episode, you will learn how to reverse diet- a post diet nutrition strategy in which you are slowly increasing your caloric intake over a period of time. You will also how to gain muscle without adding on inessential body fat during the process!

We discuss the ins and outs of key concepts such as:

-coming out of a caloric deficit, back up to maintenance or a slight caloric surplus the most optimal way

-preventing excessive fat gain when building muscle

-determining your macros/ meal plan in a reverse dieting phase

-changing your nutrition protocol based on your body’s response on a week to week basis

Later in the episode, I answer a question from a listener on how to stay on track towards your health goals when traveling without overly restricting. I share my advice on learning balance and adopting a mindset of healthy fitness and nutrition habits as a "lifestyle", rather than a "chore".

This episode will teach you why "dirty bulking" is never the answer and give you multiple nutrition tips, personal strategies, and training advice. Learn how to increase your muscle mass and feel better (mentally and physically) in a post fat loss phase! Enjoy the show and please show support by following, rating, and reviewing Curls and Courage on any major podcast platform! Reach out to me via instagram (@yoitskenslo/@fitness4fortitude) if you have a question that you'd like to be featured on the show or need support/guidance in your fitness journey! Blessings!