Episode 180: Q+A - Building muscle and checking calories, having performance goals, how to make weekly progress without overcomplicating things (especially when life is busy) + some updates from me!

My weekly Q+A episode answering questions from my online clients, this week the questions were as follows:00:00 IntroductionHow much to increase your calories when moving into a muscle-building phase03:15 I'm going back into a routine in September and want to get back to muscle gain. Can you check how many calories I should be eating?10:30 I also feel like I need a new challenge in my strength training is there anything I can change in this?21:56 My goals going forward I want to go into a calorie surplus for the next few months and really work on building muscle...squatting my bodyweight and achieving an unassisted pull up is are the main goals. My main question is how much do I increase my calories by and for how long? 33:49 How to make realistic progress each week, especially when life is busy and things might feel overwhelming.I'll also be taking a two-week break from the podcast while I welcome my new addition, so I chat a little about what I'm expecting from this next chapter and the realistic approach I'll be taking to postpartum movement, nutrition and looking after myself.As always, the aim of this podcast is to help you keep things simple, realistic and sustainable, no extremes, no unnecessary complication, just practical advice you can actually use.I hope you enjoy and thanks for listening!If you'd like to get in touch with me to find out more about my coaching offers, you can contact me anytime on the below:Instagram: ⁠⁠@sc.fitness.pt⁠⁠Email: [email protected]: ⁠⁠www.sc-fitness.co.uk/contact⁠⁠