ok ok ok. you’ve been chasing the tighter more defined look for YEARS but your body just wont cooperate…

it still feels like nothing is changing

and that’s why this episode comes at you hard….

coz truth is; most of you arent sucking at this whole thing bc you arent as disciplined as you used to be… or because you arent doing enough..

you’ve been taught (years of conditioning) to obsess over the wrong scoreboard.

the wrong metrics of progress

if you keep chasing “leaner”… but your body still doesn’t look the way you want?

this episode is your reality check.

this isnt a matter of more deficits, more fat loss..

We break down the biggest mistakes we see women making when they want body recomposition (more muscle, less fat)

we break down the actual mistakes that keep women from building that lean, athletic, “she lifts” look

and the whole “calories in calories out” can get tossed out the window here.

“another deficit” is usually the exact thing keeping you flat, tired, and frustrated.

we talk about:

• why your algorithm keeps feeding you the very things keeping you stuck (its not whats TRUE or what you need.. but what you already believe)

• the under-muscled reality: why you can get smaller and still not look how you want

• diet purgatory (weekday restriction + weekend overeating) and why you get the worst of both worlds

• we talk training intensity (and why most people aren’t even close to failure),

we talk about the parts of training that are NEVER spoken about because it isnt flashy enough but its what you need

— and how to tell if you’re really close enough (rep speed doesn’t lie)

• why building muscle is harder than fat loss: it’s slower, it’s boring, and it’s the point

main takeaway: if you want a physique that looks lean and athletic, you have to stop trying to diet your way there and start building the foundation — with training intent, proper fueling, and patience long enough for your body to actually adapt.

if you’ve been stuck in the cycle of “i’ll diet now, then i’ll build later”… this is your wake-up call.

dm me “build” on Instagram and if you want help applying this to your body, your training, your life

@transformxruby

THe boys!

@jeffhoehn_

@brandondacruz_

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we talk:

body recomposition for women, build muscle, train to failure, progressive overload, mechanical tension, bracing, diet fatigue, metabolism, reverse dieting, under-muscled, toned physique

sick of the back of your legs looking spongy no matterwhat you do… and feel your legs are just CHUNKY?

most women train legs wrong..

training hard isnt the issue.. training effectively is. sometimeswhat looks like progress is really just taking you around in circles

legs and glutes are the most demanded topic for a reason ;

because they’re the hardest place (for most women) to actually see change.

many of you may wonder why they always feel chunky or bigger...

yep, this exact thing kept me stuck for years.. i was working hard - if anything this made me want to smash them more....

but... honestly? i didn’t understand what “progress” actually feels like when you realise DIETING isn't the same as training + eating for body recomposition (more muscle, less fat)

i hear: “pants feel tighter when i eat more carbs”, “why do my legs feel bulky after leg day”, “spongy back of legs”, “how to lean out my cellulite hamstrings”

so im talking

• why your pants feel tighter when you start eating more carbs

• the glycogen + water retention piece (aka your legs are basically giant sponges)

• why “training hard” isn’t the same as training effectively

• why hip thrusts aren’t the main character (they’re icing — not the cake)

• how you can bias hamstrings/glutes so the back of your legs stops looking spongy

• why living in a calorie deficit makes “lean legs” feel impossible

• and how the scale + that “i feel fluffy” sensation is literally the thing that keeps you stuck

i also talk about the real sabotage no one admits: mentally dieting. the second you feel full, heavy, tight, or the scale goes up… you start pulling back effort, second guessing food, adding cardio, changing exercises, changing the plan.

and that’s why you keep spinning your wheels.

if you want strong, lean, confident legs, you need a smarter program, real progression, proper rest, and enough fuel to actually train like a beast… without panicking the second your body feels different.

everyone wants legs and glutes that look lean and trained.
but most women are stuck in this loop:

train hard ➝ eat a little more ➝ legs feel full ➝ pants feel tighter ➝ scale goes up ➝ panic ➝ pull back ➝ repeat.

if you’re done wasting years doing the same cycle, shoot me a dm and we’ll talk through what’s been keeping your legs stuck.

comment: “do you avoid quads because you think they bulk too fast?”