Podcasts · The Simplicity Sessions
#594: Not All Women Are Trying To Lose Weight
· 43 min · S1 E594
Episode #594: Not All Women Are Trying To Lose Weight
Last week's case study episode got such a strong response that I wanted to go deeper with a different scenario: the woman who is already lean, doesn't have weight to lose, and is trying to build muscle and look more athletic.
This one's for her — and honestly, it was me at certain points too.
In this episode, I cover:
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Why the advice to "eat less and do more cardio" is almost never the right answer for lean women
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The three phases of body composition: Build → Reveal → Maintain
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How long to actually spend in the build phase (hint: longer than you think — 4–12 months depending on your training history)
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Sample nutrition targets for a lean woman looking to build: ~2,000 calories, ~150g protein, ~220–230g carbs, ~60g fat
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Why a "dirty bulk" approach often backfires for women
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A sample 4-day strength training split (2 lower, 2 upper) with exercise selection guidance
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The importance of tracking weights to turn warmup sets into real working sets
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Volume targets: 10–20 quality sets per muscle group per week
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Cardio guidance during the build phase: steps, Zone 2, and why HIIT is NOT necessary right now
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What a mini cut (reveal phase) looks like: 6–10 weeks, 10–20% caloric reduction, protect the protein
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How to reverse diet back to maintenance — the phase no one talks about but everyone needs
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The mindset piece: most women spend 90% of their year in a deficit while saying their goal is to build muscle
Let's dive in!
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Have a question? Send it over to hello@jennpike.com and I'll do my best to share helpful insights, thoughts and advice.
Links in the notes 7
- https://itunes.apple.com/ca/podcast/the-simplicity-sessions/id1437109535
- https://open.spotify.com/show/36lOzU28YMIGpnpVeCeTOg?si=ZdQTphb0Ss6vAahgnorLgw
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