Are You Eating Enough to Actually Build Muscle?

If you’ve ever said, “I just want to tone up,” this one’s for you!

What most people don’t realize is that “toning” is really just building muscle and reducing body fat—and spoiler alert: you can’t build muscle if you’re under-eating.

In fact, a lot of women end up spinning their wheels because they’re training hard, eating “clean,” and still seeing no real change in how they look or feel. Why?

👉 They’re not eating enough to support muscle growth.

Here’s what happens when you chronically under-eat while training:

• You lose strength (your lifts plateau or even decline)

• You feel low energy and moody

• Your body resists fat loss because it thinks it’s in survival mode

• Your muscle definition never really "pops" because it isn't there to begin with

What should you do instead?

• Track your intake honestly—are you actually hitting your protein and calorie needs?

• Stop fearing carbs. They fuel your training and help with recovery!

• Consider a slight calorie surplus if your goal is true muscle growth (this is called a lean bulk!)

  • You do not need to be in a large surplus to be able to put on muscle. A slight surplus will do the trick.

• Focus on progressive overload in the gym—your body needs a reason to grow.

  • Progressive overload means provide the necessary stimulus on your muscle!

Building muscle isn’t just for bodybuilders. It’s for women who want to feel strong, confident, and capable in their own bodies.

✨ Don’t be afraid to eat like someone who lifts.

If you need help figuring out what eating enough actually looks like for you, send me the word “Fuel” and I will send you a FREE macro guide!