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Summary:

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You can eat all the protein your little heart desires, but it\u2019s not going to do shit for your muscle growth if you\u2019re not training and stimulating that muscle to grow. Getting bulky is a common misconception that women think will happen when they start lifting weights. In this episode, Diane tells you how to achieve a lean, muscular appearance, how to avoid putting on too much body fat, and what to do if you think you\u2019re getting bulky.

Key Takeaways:

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• 01:52 - 1 thing you have to know about building muscle
• 05:52 - How to maximize your muscle gain
• 09:04 - Your meals should be focused around this
• 11:50 - A simple tool when you don\u2019t have a food scale
• 14:32 - The reason why people look bulky when they weight train
• 15:20 - Make sure you\u2019re not putting on too much body fat by doing this!
• 18:52 - How often you should weight train each week\xa0
• 23:30 - Progressive overload & why you should care
• 26:26 - Common myths when building lean muscle
• 35:00 - Assumptions with rep ranges
• 38:07 - Questions to ask yourself if you think you\u2019re getting bulky
• 39:05 - This combination is what gives you the appearance of looking bulky
• 41:27 - If you\u2019re ready to build your booty, this is for you, bestie!

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Resources:

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• Glute Goddess Challenge: https://www.bossbitchradio.com/glute-goddess\xa0
• Check out the new website: https://www.bossbitchradio.com/\xa0
• Protein Snack List: https://bit.ly/ProteinSnackListDownload
• Check out Iris Kyle\u2019s YouTube: https://www.youtube.com/@IrisKyleOfficial

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Connect with Diane:

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• GET ON MY E-MAIL NEWSLETTER HERE
• Website: https://www.bossbitchradio.com/\xa0
• Instagram: https://www.instagram.com/dianeflores_ifbb_pro\xa0
• YouTube: https://www.youtube.com/@dianeflores_ifbb_pro\xa0
• Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro\xa0

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Freebies:

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• Plateau-Buster Guide: https://dianeflores.lpages.co/plateau-buster-guide/\xa0
• Boss Bitch Empowerment Tools: https://bit.ly/BossBitchDownload5EasyThings
• Protein Snack List: https://bit.ly/ProteinSnackListDownload
• Sleep Hacks: https://bit.ly/FreebieDownloadForSleepHacks
• Full Body Training Program: https://bit.ly/FreeFullBodyTrainingProgramPDFDownload
• Supplement Guide: https://bit.ly/BossBitchSupplementGuide

Work with Diane:

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• Get your personalized physique assessment here
• The Goddess Body Project 12 week program
• Get your FREE backstage packing list for competition here

Fuel Your Body with the Goods:

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• Try Meal Prep Delivery with FitKitchen Code: Diane10\xa0
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