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
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apply for a free consult:
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direct link to dm me on ig:
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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/

feel like you’ve tried every macro calculator, but still don’t know what you should actually be eating?

what if you’ve been asking the wrong question this whole time?

because if you think the solution is just finding the right macro ratio or calorie target,

i’m going to show you why that’s actually what’s keeping you stuck.

in this episode, we’re not just talking about macros — we’re dismantling the entire way you’ve been taught to think about them. if you’ve ever googled “how many calories should i eat?” or felt stuck between obsessively tracking and totally winging it, this episode is your permission slip to stop blaming your body and start asking better questions.

we’re going deep into:

• why 1400–1600 cals isn’t “maintenance” — it’s survival

• the reason macro calculators keep failing you

• how to build habits in maintenance (not deficits)

• the missing piece between numbers and results: trust

takeaway #1: if your digestion is wrecked, your energy’s tanked, or your sleep sucks — your macros won’t work.

takeaway #2: stop optimizing before you’re even consistent. standardize first. then build.

this isn’t just about macros. this is about reclaiming your progress. so if you’re stuck in food fear, low energy, or chronic second-guessing — this one’s for you.

if you’ve tracked for years, still feel lost, and are ready to do it differently – this episode is here to explain it all to you. ground up. and why it matters to put the time in to getting it right.

want to come on the podcast to share your story or struggles? message me on instagram or fill out the link below.

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

ever feel like you’re doing everything right—training consistently, eating clean, tracking your food… but still not seeing the body you want?

this one’s for the woman who feels like she’s spinning her wheels. Like your body was changing… but now its just staying the same…

burn, bloat, and confusion: the real cost of false progress

what i wish i knew before training 6x a week for 2 years is packed into this episode

this episode dives into the real reasons women get stuck in false progress—even when they’re consistent. i’ll walk you through why “just lift and eat enough protein” isn’t enough if your effort, fueling, and recovery don’t match your goals.

you’ll learn:

• why grazing and “clean eating” aren’t helping your body change

• what to shift when your training isn’t building anything

• how to finally get results without doing more or cutting harder

→ we’ll talk about what effort actually looks like

→ why muscle is the missing piece in your fat loss puzzle

→ and how to rewire your progress markers for good

2 mini takeaways:

• eating more isn’t the problem—it’s the solution if you know how to use it

• progress isn’t always visible right away, but it’s happening when you train with purpose

2 mini wins:

• figure out if your training is actually stimulating growth or just burning energy

• understand how to fuel for real physique change—not just fat loss

if this sounds like your story, let’s talk. i’d love to have you on the pod.

Find mack @mackfitness305

& our first episode https://open.spotify.com/episode/4YzJADIP9UkttRg5heog7U

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

why your calorie deficit isn't working and how to break free from the endless dieting cycle

this is why tiny deficits and weekend “cheat days” aren’t harmless, why your body isn’t responding the way it should, and what actually needs to happen before you ever start dieting. we cover how to prime your body, fuel your metabolism, build a maintenance lifestyle, and create real results that don’t disappear the second life gets busy. if you’ve been spinning your wheels, scared of food, or stuck between tracking obsessively and throwing in the towel—this one will change the game.

this isn’t another “how to lose weight” episode.

this is the real reason you’re stuck in diet jail

and the exact path out. the truth about “effective” deficits

you’re not failing. you’re just skipping the one phase that actually makes fat loss work.

this isn’t another “cut calories and hope for the best” episode. this is about the part no one talks about—the pre-diet phase. the part where your body actually gets the chance to respond to what you’re doing. where fat loss finally becomes possible.

we’re walking through the real reason you feel like you’re doing everything “right” but getting nowhere—and what needs to happen before you ever cut calories again.

inside, we break down:

why fat loss doesn’t start with the diet—it starts with your environment

why “eating clean” and eating enough are not the same

how trying to live in a deficit is keeping you stuck in chaos

the reason you feel like a failure when you’re actually just exhausted\

how to get out of survival mode and into a body that works with you

you’ll leave this episode knowing exactly why you’ve been spinning your wheels—and how to shift into a fat loss phase that actually works (without it taking over your whole life).

📌 fat loss isn’t supposed to be your full-time job. it’s supposed to end. and this is how you make sure it does.

The real reason you keep finding yourself in a loop or just trying harder

you don’t need another diet — you need a new way to see yourself.

in this raw and real episode with executive coach jayme shiarla, we unpack the actual reasons you keep sabotaging progress… even when you know what to do.

every woman who’s dieted for years knows this feeling: you want to change, but you keep circling the same stuckness. if you’ve ever felt like you know what to do but can’t seem to do it—this one’s for you.

🧠 2 mini wins you’ll leave with:

-how to build awareness without judgment (yes, even mid-binge)

-the mindset reframe that turns rest into progress, not punishment

your “stuck” is a nervous system strategy youve learnt through repetition and your upbringing

Its now become a habit

Like any habit… it just needs some nudging toward one that SERVES vs sabotages. ready to change the story?

👇 let’s go deeper:

comment your biggest takeaway.

share this with a friend who needs it.

or come chat about your own story — i want your voice in this.

Jayme Shiarla is an Executive Wellness Coach, speaker, author, and workshop facilitator who empowers high-achieving professionals to find fulfillment beyond their titles and to finally feel aligned in their personal and professional lives. Through her 1:1 coaching programs, Jayme helps her clients break free from autopilot living and reclaim joy, peace, and purpose. She’s also the host of the Make Time For Your Mind With Coach Jayme podcast, where she shares practical tools and powerful conversations that challenge listeners to grow mentally, emotionally, and spiritually.

Off the stage and outside the coaching room, Jayme is a lover of Christ, CrossFit, and coffee. She finds joy in serving through her church, losing herself in a good book, and showing up as the ultimate hype-woman for those around her. Her energy is contagious, her heart is big, and her mission is clear: to help others rise by living with intention and truth.

Www.coachjayme.com

Www.instagram.com/jaymethecoach

Www.linkedin.com/in/jaymethecoach

https://open.spotify.com/show/4xaWKbOKdpCdeDvocYuIl7?si=0c345dbf1f544261

https://www.amazon.com.au/Beyond-Words-Quotes-Inspire-Action/dp/B0F6M3ZCP2

https://open.spotify.com/episode/4Q2f6PwZYHcg1meQqeXxBF?si=th2Zns5nRNWzEOMnzEQgDw

https://open.spotify.com/episode/3JdRwOQ7xDKDLvoKrCyofG?si=-xLc1nGKRAKnzR3jKEZR6g

https://open.spotify.com/episode/7GkZEsla8umNVJ91dLPijJ?si=d2bd403ec3aa49c1&nd=1&dlsi=1cb3bdfb9b704fbd

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

think it’s just cortisol causing belly fat after 35? here’s the real reason your body’s not responding

and what to fix if fat loss keeps stalling.

you’ve been told it’s your hormones. that it’s cortisol’s fault.

but what if the real reason belly fat is sticking around after 35 isn’t your hormones—it’s your recovery?

in this episode, we break down what’s actually happening with cortisol, fat storage, and why the things that used to work just… don’t anymore.

we cover:

• why cortisol isn’t the villain (and what is)

• how your stress response is sabotaging your progress

• why fasted training, low carb, and HIIT might be keeping you puffy

• how your 40s body responds to under-recovery

• what to focus on instead: muscle, meals, and metabolism

• the shift every woman needs to make if she wants real, lasting change

this episode is your no-bs guide to understanding why your belly feels softer, your cravings are louder, and your results are slower—even when you’re doing “everything right.”

because the answer isn’t harder. it’s smarter.

🎯 if your body feels inflamed, stuck, or like it’s fighting you every step of the way, this one’s for you.

🎧 share it with the women in your life who’ve been blaming themselves—or their age—without seeing what’s really going on underneath.

message me on instagram @transformxruby with your biggest takeaway or question—i’d love to hear from you.

#womenshealth #cortisol #bellyfat #perimenopause #metabolismafter40 #musclebuilding #recoverymatters #strengthtrainingforwomen #fatlossafter35 #fueloverfear