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261. Build Season 101: Eat More, Lift Heavy + Finally Build the Body You Want

Sep 29, 2026
Build Season 101: Eat More, Lift Heavy + Finally Build the Body You Want
 

We are officially moving into BUILD season (which I’m pumped about)!

But…maybe the thought of intentionally eating more, watching the scale potentially go up, and NOT trying to get smaller makes you uncomfortable. If you can relate, you’re not alone, but it’s something we need to talk about more.

If you want more muscle, shape, strength, and that “toned” look everyone is chasing, you can't spend your entire fitness journey in a calorie deficit!

In today’s episode, I'm breaking down what build season actually is, who it's for, and why constantly trying to lose weight might be keeping you from building the body you actually want. 

The real question I want you to think about: Do you *really* need less body fat, or do you need more muscle?

Ultimately, build season isn't giving up on your goals - it’s part of the freaking process. If you're ready to stop chasing the smallest version of yourself and start seeing what your body can BUILD, you’re in the right place - let’s do it!!

Episode Recap:

  • What build season is + the goal shifts from fat loss to muscle growth
  • Why staying in a deficit can keep you from building the muscle & shape you want
  • How to determine whether you need less body fat or more muscle right now
  • Who can benefit from a build
  • What a lean build looks like without a huge calorie surplus
  • How progress markers change when the scale is no longer the goal
  • How to use double progression to strategically increase reps and weight
  • How food, recovery, steps, cardio & HIIT fit into a build
  • Why building muscle now can change your next fat-loss phase
  • Shifting your focus from getting smaller to getting stronger, well-fueled, and better recovered

Links/Resources mentioned:

More about the Unf*ck Your Fitness Podcast:

If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. 

This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too!

Connect with me on Instagram at @kristycastillofit

Learn more about working together by visiting my website: https://www.kristycastillo.com/

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