Eat Like Ruby

Fat loss series, episode 1 - Wrapping up my gaining phase!

• Ruby Fraser

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Today we're doing the first ep of a 10 episode series documenting Ruby's fat loss phase! After 18 months at maintenance and 5 months in a surplus, we thought the best place to start was by wrapping up the muscle gain phase, dropping the stats, the wins, the lessons and how that has all compounded to where Rubes is at now, heading into 10 weeks of a deficit 🤩

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DISCLAIMER
The Eat Like Ruby podcast is not a substitute for professional medical or dietary advice.
The advice given in this episode is general in nature and should not be used to treat any medical conditions, health conditions, illnesses, injuries and/or any nutrition related conditions, deficiencies or similar.
This podcast is not to be used as, or in place of, medical advice or dietary advice.
Please consult your health care professional before implementing any of the advice, information or protocols discussed in this episode.

SPEAKER_01

Welcome back to the Eat Like Ruby podcast, guys.

SPEAKER_00

You have your host G and Rubed here today. I don't even know why I'm laughing already. But this is great. Long time no pod. So if you are new here or you've just stumbled across the pod in the last few weeks, Gmod has not been on the pod for, yeah, literally like a year. But I feel like you had a phase there where you were on all the time. Yeah, I loved being on the pod.

SPEAKER_01

I'm so excited that I'm here today.

SPEAKER_00

And she's back. So I did do like I did a little announcement y episode last week of just about what the next 10 weeks will look like, which is cool. But if people didn't listen to that, basically for the next 10 weeks, Gmort is gonna be here kind of like hostingslash interviewing, I guess, just chatty vibes. Getting the tea from the phases. My deficit, yeah. So today we're gonna do muscle gain wrap-up and just talk about wrapping up the muscle gain phase. And then, like I said, Gmot's gonna be here for 10 episodes in a row. Just lucky, you guys. Yeah, hopefully people like Gmort. I eat like Ruby too.

SPEAKER_01

I have actually just come out of a deficit to go to Bali. So you're going into one, I've just finished one. Yes. And I have done it the Eat Like Ruby way.

SPEAKER_00

So here we are.

unknown

Yeah.

SPEAKER_00

But um, yeah, we're gonna do muscle gain wrap-up today. And then in the very next episode, we will do like setting up the deficit. And then we're just gonna do weekly updates. And I also did say in that last little episode where I explained all of this already, um, we have the form on the website as well for people to submit questions about the deficit or just like different things they would want to know about the deficit. So if you're listening to these and little things pop up, you can go to eatlacrabi.com.au, find the podcast section, submit the cues, we'll hit you with the A's. Yeah.

SPEAKER_01

Send them in, guys, because like otherwise we'll just chat shit. Literally. But also, it's live all the time. So if you're driving and you think of something, don't do it while you're driving, but just like when you stop driving, pop your question in so I can ask her. Such a good example. So I'm here. I wanna like obviously I haven't had the rundown, or neither has anyone else, of how the the muscle gain phase went. Like the wrap-up.

SPEAKER_00

No. So we've done the details. We've done heaps of apps about it. So if you are interested in like getting out of the deficit, maintenance, building, muscle gain, all of that, definitely listen to like the last six months on the pod. Because I reckon I did an update on it like probably every fourth ep, fifth ep, um, which is cool. But I figured today because she's done, it was time to wrap it up. They actually go so quick. Even the other day, G was like, How long did you do? And I was like, five months. And she's like, No, you didn't. Yeah. And I was like, Yeah, I did, like March, April, May, June, July. I was like, What? Also, how's April five months ago? But I I'm thinking like a two, I'm thinking eight weeks. Yeah, no, so 20 weeks because it was two 10-week training blocks. Wow. So 20 weeks and now she's done.

SPEAKER_01

So are you like kind of low-key over the amount of food you've been eating?

SPEAKER_00

A little bit. Like, I'm not crazy over it. I eat the same shit like every day. I hardly mix it up. So it's just so like, I don't know, food's just like another thing that you take off to me.

unknown

Yeah.

SPEAKER_01

You don't even really think about it.

SPEAKER_00

Just like getting it done. You're just gonna be able to do it.

SPEAKER_01

So eating more of what you usually eat. Yeah.

SPEAKER_00

Yeah. So then even when you go to the deficit, I mean, I'm sure we'll talk about this in the next few weeks, but people are always like, How are you gonna drop the food? And I'm like, just be eating the same thing, but probably just like half the size.

SPEAKER_01

Yeah, no, no, I know what you mean. Just like more pasta, more rice on the plate. Yum. Literally. Honestly, my dream. I have done an unintentional.

SPEAKER_00

I always do an unintentional like build before barley and then just whip it all off. When we were like planning these episodes, G was like, just side note, I've done an unintentional bulk. I was like, okay, probably you and the rest of Australia.

SPEAKER_01

Unintentional bulk just is a lot nicer than I've let myself go for a few months.

SPEAKER_00

Unintentional bulk. I feel like that's gonna be the thing now when people like apply for coaching, they'll be like, so I did an unintentional bulk through winter. Gmot can relate.

SPEAKER_01

So I would like to know the numbers. What are we talking here? Total of how much we gained.

SPEAKER_00

So starting weight was 65.8 kilos, and then I spoke about weight so much in those first few episodes because I saw that kind of typical like peaks and troughs at different times of the month and stuff, and so spoke about that a lot, but kind of like hung in those 65s for the first few weeks, and then final weight was 70.4. So pretty much five kilos in five months, okay, which is actually so on point with usually when we talk about yeah, and even like when people talk about doing a surplus, when we just kind of give like those loose guidelines, people will always be like, you know, roughly a kilo a month is a good thing to aim for. And I feel like I've nailed it.

SPEAKER_01

Slay rooms, a successful five plus kilos. Yeah. Um, did you do like um any like in-depth scans or anything that you're like comparing to from like when you started to now?

SPEAKER_00

Well, I did a Dexa in March, mostly because Shaq did one, because he did his shred. Um, and so took Shaq down, like in Brizzy, where they where I've done DEXA's before. And then I was like, I may as well get one while I'm here. Um, but I haven't done one, like I'm not gonna do one now. I might do one at the end of the year, but I'm not really. I spoke about that the other week. Like someone said, Do you use scans to kind of like um assess whether you're getting muscle or fat or whatever? Um, and I said in that, like, no, I definitely don't. I literally, I mean, I don't want to do the whole rant. I did a massive rant about that in that episode. But I was saying in there, like, if I was to get a scan and it said like I wasn't gaining muscle, there's nothing I would have done differently. Like I was in the surplus, I trained so well, I was eating enough protein, like all of these things. So if I'd have got this scanned and it was like you have not gained a single bit of muscle, I wouldn't be like, Oh, I should do XYZ differently. Because I'm like, no, I'm doing everything I can.

SPEAKER_01

Yeah, yeah, yeah, yeah. Yeah. So it's like kind of like not useful information. If anything, it could give you head noise for no reason.

SPEAKER_00

Yeah. Yeah. Right. Yeah. So and I just feel like I've said so many times, I feel like I am training and like using like the big my biggest thing by far was my glutes because I felt like they were always a bit behind the rest of my body from like injuries and stuff. Um, and I feel like I am just like using them so well, training them so well, have such a good program for them. I feel like they have grown like visually, but even if they hadn't, I even just feel like wow, I'm just like moving and training so much. I was gonna ask you, do you feel really strong right now? Yes, just in like the ways that I want to be strong. Like I've said in so many of these episodes, like it's broken record at this point, but I always, I mean, you know, I always have like massive quads, like massive shoulders, things like that. So I feel like this gaining phase I really went through and was like, what are the other things that I want to like work on to bring it all up together?

SPEAKER_01

Yeah, I remember the last gaining phase you did, your quads were like insanity. So funny in the best way possible.

SPEAKER_00

Yeah, but I literally spoke about that in one of the episodes and I was talking about that because that was 2024. Yeah. And um, I feel like I even mentioned I'm like, you know, Gene What was like making the YouTubes about it and stuff. And um I I said in some of these episodes, I just went into that one, like, oh well, I'm really good at leg extension, so I'll just smash leg extension. Like I'm really good at shoulders, so I'll just smash shoulders. And it's like all the things that were big just got bigger. Yeah. And so for this one, I was really like, no, I want to like pinpoint those other little things and essentially like bring them all up. And I definitely feel like I have. Yeah, okay.

SPEAKER_01

Cause you I know obviously, just knowing you, your upper body like doesn't take a lot to grow, like you just have a prominent upper body. Did you still hold?

SPEAKER_00

Did you still hit that as hard as you usually do in this gaining phase? Well, I feel like we could talk about that because you probably aren't across it as much as the listeners, but I feel like I need to update the listeners anyway. Fabulous. Because I had remember last year I had the shoulder injury on the right.

SPEAKER_01

Yeah, yeah, yeah, yeah.

SPEAKER_00

Yeah. So I went through all of that rehab, like literally the whole Oh no, I do know this. Yeah, no, yeah, but it's there's more to the story. Sorry, strap in. So I did the whole six months of last year, fixing that right shoulder, left shoulder basically just came along for the ride. Then came into this year and was like, okay, shoulders great, happy days, but like I literally started my upper body like a brand newbie. I did like two sets of six push-ups on my knees. Yeah, right. Is like what I started at. Yeah, and my main thing, and like the listeners know this, but my main thing was I want to just get better at like push-ups and pull-ups, more so than like grow my biceps, grow my triceps, all of that. Yeah. So I was just pretty much doing upper body, like doing the movements, like push-ups, pull-ups, doing a bit of ab work and stuff. And then completely out of nowhere, did my left shoulder. Yes.

SPEAKER_01

Yeah. So I I remember chatting, and you were like, I'm pretty sure I just did the same thing to the other side.

SPEAKER_00

Yeah. So that was like about probably eight to ten weeks ago now. Um, and I mentioned it once, but then I haven't given an update since. So literally no idea how I did it. I said to Shaq, if someone gave me a million dollars, I could not tell you when or how I did that left shoulder, because training was fine, literally no ego, like so gradually building shit up. Everything was sweet. And then I was just cleaning my house one day, went to wipe the bench, and I was like, left shoulder? What the hell? Yeah, right. And then typical, I was just like, oh, whatever, something's like flared up. I'll just give it a few days, give it a few weeks. Didn't get better at all, went to gym, couldn't really find any movements that didn't set it off. Booked in with physio, she couldn't see me for like another two weeks. So by the time I saw her, I'm like, this has been about five weeks now and it's not going anywhere. And then she gave me a bit of stuff. It's like constant pain, like even when you're not no. Well, this is the only thing. Like I said to her, it's definitely not as bad as the right. Like when I did the right, couldn't wash my hair, so hard to like get undressed and stuff. Yeah, like the right one was so painful to lift. Whereas the left one isn't really painful in my everyday life, but like training, and then just those random movements. Yeah. So anyway, she gave me some stuff and she was like, Yeah, let's like play around with this, let's work on this. Did that for three weeks, didn't get any better, got scans on Friday, just gone. Okay. Um, so haven't got the results yet. But the lady doing my scans was basically was like, Oh, yeah, it looks like you've done to the left what you did to the right. And I was like, hell. Um, so it was bersidus that I did on the right. Okay. And so I'm assuming I'm just gonna go through a similar process. I'm hopeful that I've caught it earlier than that right one because it's definitely not as bad. So I'm just hoping it's not as long of a process. So that's what it is. Okay, so very, very basic upper body rehab stuff. Yeah, and it's been cool because physio has helped me find a few things, like a few different like pull-down variations and stuff that don't bother it. So that's cool, but I'm just really going through the motions with upper body.

SPEAKER_01

You're also probably a bit like unbothered a little bit because you know that you hold muscle really good.

SPEAKER_00

I'm like, if I have to have two years off shoulders, I can do that. Yeah. If anything, I feel like that's what's caused it. It's like ribs, you just neglected your upper body for like two years. Yeah.

unknown

Okay.

SPEAKER_00

And then I go to all these appointments and they're like, oh, so you're like a swimmer. And I'm like, no, I do nothing. It's actually the worst. I get that too. Yeah, you kind of get the swimming.

SPEAKER_01

When you get the when you get a swimmer. No.

unknown

No.

SPEAKER_00

No. Just swum for a few years when I was 14, and here we are. Anyway, so upper boards, upper boards really just like going through the motions. Just want to like maintain strength, maintain movement, but no real goals. We have like a before and after pics of the booty. I don't really, I don't really take that many photos and measurements or anything. And like people will be like, oh my god, Rebe, you tell everyone else to do that. I tell everyone else to do that because when they have emotional breakdowns, we can go and look at those things. I don't have emotional breakdowns. So, and I also don't go to a coach and be like, Do you think I'm progressing? Like, one of the worst things is when a client comes to you and goes, Do you think I'm making progress? But just FYI, like I've got nothing to show you to help you answer that question. Yeah, right. Yeah, okay. I see. I see. You know, if you want someone to help you assess stuff, you gotta you gotta give them something. Give them something. I'm not really doing that. I'm I'm just literally like wanted to give 20 weeks to like heavy hard training, high cows, like everything that we know optimizes strength and muscle gain. Yeah. I was like, I'm just gonna give 20 weeks to this, and now I'm gonna give 10 to the shred. And then we'll just see where she's at.

SPEAKER_01

Well, the segue is great into my next question.

SPEAKER_02

Yes.

SPEAKER_01

Was so when you set up your muscle gain phase, first question, it's it's it's loaded. We've got a double-loaded question here, guys. First part, did you differ from anything that you did when you first set it up during the phase? Second question, if you did, what did you do differently? And like benefits. Like we adjusted. Yeah, did we adjust and did you do anything different from the past that you were like, wow, game changing? Yes. Right.

SPEAKER_00

No, no, no, she's gonna be like, nah. No, I just mean like yes, I understand the question. Okay. Um so I did an update probably around the halfway point, where I was saying that I wasn't gaining weight at the rate that I thought I would. So I was initially I was gonna aim for like around 2,800 cows and then have maybe a couple of like slightly lower days, like just under two and a half on my rest days or whatever. And then I just didn't really feel like that on the rest days. I was like, no, I just want to keep eating yeah, cows. So I was doing that, and then again, I was like, well, if I'm moving at a rate that I don't want to move at, then I'll stop doing that. Um, it just wasn't happening, yeah. So I was averaging about like 2,700 cows, and then pretty much doing like a meal out every week as well, like just literally go out, eat whatever you want, kind of vibes for one meal. Um, and then I got to I mean the listeners probably know better than me because they did so many updates, but it was definitely around halfway, maybe just after halfway. And I was sitting like, I feel like I hit a real sticky point around high 67s, low 68s. So after like 12 weeks of eating 2,700 calories, having a big meal out every weekend, I was literally sitting there like I've kind of put on two, maybe two and a half kilos. Sorry, how many steps are you doing as well? Yes, we did speak about that. So I was averaging around like 9,000, give or take. That's still a lot.

SPEAKER_01

Yeah, because I didn't want to still make an effort to get steps in.

SPEAKER_00

Yeah, just like a small walk in the morning. So not like out there charging for a big step count. But I didn't want to just go like full couch potato vibes. Totally. So but that's obviously why not why, but like Yeah, so just piecing it all together, and I was just like, okay, I'm like training really hard, really well, four times a week, just like two up or two lower.

SPEAKER_02

Okay.

SPEAKER_00

Um, stepping, yeah, about 9,000, pretty much between like seven to ten every day. Yeah. Um, and then and in some of those episodes, like if you're new here and you're really interested in this, in some of those episodes, like I literally was reading out my spreadsheet of like all these numbers. Yeah, yeah, yeah, yeah, yeah. Um, but yeah, around that point, and I'm just like, okay, I've basically put on like two to three kilos and I'm over halfway. And I said from the start, like I was aiming for around that like five to seven kilo weight gain. So then when I was at the point where I'm like, okay, I've got about eight weeks to go, and I've only put on about like two kilos, let's just nudge it a bit. So I took my cows up into the 2900s and did that every day for like the remaining eight weeks. Wow. Yeah. And so I was surprised at I would have thought that I would have gained more weight on those cows, which is just kind of cool. I feel like there's obviously an element there, like you said, you know, steps, but steps definitely weren't crazy. Um, and then I do feel like a little bit of an element of just holding, I'd say probably more muscle than I've ever had. So obviously we know muscle is will expand more cows. Yeah. So not in a crazy way. Just going for it in the leg sessions. Did you have sp specific days? Yeah, like day. Where was your rest day? Um, well, I spoke about that a lot because it kept like getting adjusted because of the soreness. Because I would like do legs on the Monday, like kind of planned to do, say, like Monday, Friday or whatever, and then I would do them Monday, and then I'd be like Tuesday, Wednesday, Thursday, like, there's no way I'm going again on Friday.

unknown

Yeah.

SPEAKER_00

So that kind of kept getting nudged back. So I had a few weeks like that, but eventually it like calmed down and I got into the good rhythm.

SPEAKER_01

What was like your like hero, your hero movements for this block?

SPEAKER_00

Yeah, yeah, definitely. Training, I've said this before and I'll say it again. Like, training at peak. I think I've spoken to you about training at peak. You're obsessed. Oh my god, I am obsessed. Like to the point where I'm like, if you guys are ever gonna sell this, just hold up. If you're ever gonna shut down, you need some some donations, just holla. Like, I'll buy this Jimane here, we're gonna have a problem. Um, so they just have like I just feel like it's so cool, and I'm very mindful that not everyone has access to this stuff, but I feel like we're just in that time now where there's so much, you know, you see so much cool equipment online, you see so much cool shit coming out of the US, just different machines, different variations. You know, like back in the day, not even back in the day, like five, ten years ago, if your gym had a hip thrust machine, it's like, oh my god, my gym has a hip thrust machine. And it was like those ones with the seatbelt and the seatbelt's like sagging, hanging on for its life, but like, oh my god, my gym has a hip thrust machine. And then even like the abduction machines, you know, where you like open and close your legs, they were like made more so for the inner thigh to like squeeze it together. And then everyone started putting a million things on it to try and like get resistance the other way. Yeah, and it was like, oh my god, if I can do that in my gym, it's awesome. And I just feel like now so much cool equipment has come out, probably because like booty training has taken off so much. But I feel like over the last few years I've started to see that cool equipment. Just be like, oh my god, this is sick. Yeah, and like Pika just getting all of it.

SPEAKER_01

Yeah, right.

SPEAKER_00

So the exercises or the machines that have just been like, I honestly would say like game changing for my lower body, they have a hip press, which is like a leg press, but you just push it like straight out in front. So you know when you're in the leg press and you've kind of got it like on the angle coming down, and if you've had like lower back issues or anything, it can be just a bit of pressure, yeah, yeah. Uncomfortable, not yes, not iconic, not ideal, not ideal. The hip press is just so good, it just hits like a bit of a different angle, and just I don't know, for me and my anatomy, it just works. Yeah, like hell yes. So that's cool. They have like a kickback machine, so you know how people do a lot of kickbacks on cables. They have like a really good machine specifically for that, which is awesome. Their hip thrust machine is awesome, and their yeah, abduction machine is unreal. So I've just been doing like I do two sessions, but like two different sessions every week, but I do the abduction in both.

SPEAKER_01

I do the kickback in both, I do the hip thrusts in both. So like all three of those machines, yeah, yeah, yeah.

SPEAKER_00

And then I just mix up like you know, do Bulgarians in one and hip press in the other RDLs in one. Yeah, so just mix it up a little bit, but yeah.

SPEAKER_01

So we're not necessarily doing like your traditional like squat, deadlift, and hip thrust with a barbell at all. No, not that.

SPEAKER_00

I've been doing trap bar RDLs. Yeah, I've never been a fan of back squats. I feel like you know I kind of hate squats to like join the party. Yeah, and even so many of my clients, I occasionally get clients that want to work on them, which I say this to clients all the time. Like, if someone wants to work on them, awesome. Like, we absolutely can, but so many clients have had back things or hip things or knees or something where you just say to them, like, essentially a squat is just pushing weight. Yeah, we can push weight on a leg press, a hip press, a bulgarian, a lunge. Yeah, there's so many ways. Hack squat's a big one, people like these days. So it's like if you don't like the back squat or you do feel like it's risky or iffy from your injuries or whatever, why take that risk if we can still get the benefit somewhere else? Yeah, definitely. So that's always been the case for me. I've never been a great squatter. And then, yeah, deadlifts.

SPEAKER_01

So I can't even picture you doing a squat.

SPEAKER_00

I've just got these little narrow hips. I feel like they just wouldn't get into it.

unknown

They don't get into it.

SPEAKER_00

Um, and then I feel like deads, I mean, deads are good, but I feel like my upper body would be wild if I was just deadlifting all the time.

SPEAKER_01

Yeah, I find when I'm like religiously deadlifting through a whole block, my my core just like staunch. Strunk. Yeah. Dude, and like I don't know about you, but like love that and love feeling strong. But not the look I'm going for. Just like not going for trunk. Yeah.

SPEAKER_00

Sorry. Think drunk for days. Put that with your unintentional bulk, and then it's not a vibe. No, it's not no so and I feel like so many of my clients are the same. That's why so many people go for the RDLs, I reckon. Yeah. Because you get so much of that same benefit through the lower bod, but you just don't get that big. And I mean, like, if people are deadlifting, go off. Like such a badass. When you see somebody doing heavy deads, it's like go off, Queen. But yeah, when we look at like aesthetic, a lot of people tend to prefer the RD. I've spoken about this a fair bit on the pod this year, just in like QA's and stuff. I haven't done barbell hip thrust in ages, just because my gym does have such a good machine, and this is the combo I have with clients as well. Some people's gym has a weak machine, they want to use it. Some people's gym has a machine and they don't like it, so they prefer the barbell. So I've said before, like there's no real pros or cons. It's more like if one feels better for you, awesome. Yeah. And I think that's like physically, one will feel better for you, but then also mentally, if you feel like, oh, this works better for me. I think you do that better. Yeah, I actually like the machines.

SPEAKER_01

I really like the machines. My gym only has barbells, but I do really like the machines.

SPEAKER_00

Yeah, they're getting good these days. It's a good time to be alive. Thank God.

SPEAKER_01

Anyways. Okay, cool. So that's our training. Want to move into nutrition really quickly. Obviously, getting to eat a bunch of food and now going into the deficit, probably still eating the same thing, just less of, if not half. Next week, just into interrupt, next week we'll fully do like what are my day on a plate deficits.

SPEAKER_00

Yep, yeah, we'll break that right down.

SPEAKER_01

So for your day on the plate muscle gain. Muscle gain, what was like anything that you were just like the whole time you were just like, this is the tits?

SPEAKER_00

Yes, actually. So funny. And I said this to one of my clients the other day, and you I feel like you'll relate to this actually. Ready? I think you do like this meal. I am just so so obsessed with eggs on toast. Smash. Yes. Yes. And every day. Every day I have three eggs, three toasts. You're a fried girl though. No, like boiled. Oh. Or sometimes scrambled if I can't be bothered for the boil. Okay. Well, maybe boiled.

SPEAKER_01

No, I'm a scrambled through and through. Yeah, right. But I do see the yolk a little bit all over your toast sometimes.

SPEAKER_00

I'm assuming fried. No, boiled. I like that though. Um, but literally like three bits of toast, three eggs, olive oil, salt. Yeah, the dream. And I was like literally saying to my c one of my clients the other day, I'm like, the thought of going from three to two, that's probably one of the hardest things about the change and like the biggest first world problem you've ever heard.

SPEAKER_02

Yeah.

SPEAKER_00

But when I think, like, oh my god, I'm gonna go into the deficit, I'm gonna have to go to two eggs on toast. Sad. Yeah, genuine sad. I get that. I do.

SPEAKER_01

And the olive oil, surely.

SPEAKER_00

That's gotta go. Yeah, that'll be reduced for sure. I will drop like this. Is a bit of a teaser. This will be good for people to come back next week. I'll drop probably like 1200 calories off my day. Yeah.

SPEAKER_01

Yeah, that's wild. That is wild. So we'll talk about how I'll do that next week. I'm kidding. Are you still probably no? You're gonna have to wait till next week to find out. Okay. How quick baity of us. Yeah. Okay, so eggs on toast was the smash with three eggs. Really, it's wild over here. What? But you were just like, you know what I mean? Like how three eggs just like brings us joy.

SPEAKER_00

Yeah.

SPEAKER_01

Imagine doing drugs. Like at least we're gonna cover that.

SPEAKER_00

No, no, we've gotta leave that in. It's like when you enjoy something, you're like, this is like crack. Spoken by a husband who's obviously never had crack.

SPEAKER_02

Yeah, yeah, yeah.

SPEAKER_00

Anyways, um, the other thing as well, like pre-training, literally two full bagels covered in jam, like about 650 cows pre-training. And especially for legs. Yeah, yeah. Yeah. And just really in the mindset of being like, I do not want to be hungry for one second in that session. I don't want to feel an energy dip. Like, just, and I said that in a recent episode, I think. Just being 100% in that mindset of I will do whatever I have to do to optimize the session, to optimize the muscle gain. Like there was never a part of my brain that was like, oh, but like, is that a bit too many calors? I would rather have too many than too little.

SPEAKER_01

It's such an interesting mindset because as someone that's never done an intentional bulk, I've only ever done an unintentional bulk. If I was to be able to eat 600 calories before training, my brain is like, I'm gonna look so bloated in my act of wet. Right?

SPEAKER_00

Yeah.

SPEAKER_01

So that has just like gotta be something that you're just like not.

SPEAKER_00

Yeah, that's never even come into my brain. Yeah, because you're just so dialed in.

SPEAKER_01

And I know that sounds really um conceited.

SPEAKER_00

I'm like, what's it shallow? But I actually think that's cool because I feel like there would be so many listeners that would think the same. Like, oh my god, I love that you can do that, robes, but don't you feel like this, or don't you feel?

SPEAKER_01

Yeah, because you go to the gym in the tightest active wear possible. And like, okay, let's be real, we buy cute active wear for a reason. We want to look good and feel cute in active wear. If I'm pumping two crumpets, I'm a little bit bloated. So, like, pumping 600 calories, that would be wild if I was to do an intentional bulk.

SPEAKER_00

I don't feel like I've spoken about this too much, actually, but that was something that I kind of intercepted with myself as well. Like, yes, I would wear baggy t-shirts, but also like if I got hot and sweaty, like I would take that off and do like sports bra. And just, I feel like in the past with muscle game phases, I've let myself get a little bit in the mindset of like, I don't even know how you would explain it, but almost just being like, I'll just wear like Shaq's baggy clothes. Like, I wouldn't buy clothes for my body at this size, or I wouldn't embrace my body at this size, I'll just get through it and then I'll like buy the small clothes. And that was something that I really intercepted. I actually I don't think I've mentioned this at all, and this might sound a bit bratty, but when I decided to go into the muscle game phase, I did an $800 muscle republic order. Awesome. Yeah, and I was just like medium, medium, medium, at a cut, at a cut.

unknown

Yeah.

SPEAKER_00

And I was like, in that middle ground of like small and medium.

SPEAKER_02

Yeah.

SPEAKER_00

Like when I'm sitting around, probably like 62, 63, is when I just wear like all size small. Yeah. And then, yeah, then I buy mediums and they're like kind of baggy, but then I put on smalls and I feel like I'm like full camel toeing. Like it's so random.

SPEAKER_01

But it's like the logistics of intentionally putting muscle on and weight on. Like, that's like we're talking the logistics here because like I know this is like more of an emotional driven conversation, but it it is the mindset around putting weight on. That's a whole thing to get through in itself.

SPEAKER_00

Yeah. And I feel like I've I'm obviously more advanced at that than a lot of people because I've done it a lot and everything. But I was really like when I decided to go into this phase in March, I was like, yep, okay, I want to do this, felt really good about it. And I was like, I just want to embrace it and enjoy it a little bit more than others. Not to say that I haven't enjoyed others, but I have let myself get in that mindset of like, oh, just get through this. Yeah. Kind of thing.

SPEAKER_01

No, I can I can see the the energy because it's kind of like, I feel like if you are to send it like that, you kind of have to be like, if you're in the gym and you're feeling the muscle gain, you're feeling the gain, you kind of have to tell yourself like why you're doing it. Like you're the only reason you're the only person that knows why you're doing it and like what this is benefit for the future. Because the person in the gym that sees you for five minutes doesn't know like the actual plan.

SPEAKER_00

Let's hear it all the time she's getting fatter. What's going on there? What's going on there? Does she understand how this works? Yes, she does. Eat like Ruby.com.au. I did the shopping order. More so just as a like kind of a little thing for myself to be like, embrace this, Rubs. Like, I feel like every muscle gain phase I've done, you kind of learn a bit more and you kind of expand your mindset a little bit more, like just push yourself a little bit more in different ways. And I just felt like that was one way this time was like embrace this phase during it. Don't just count down till it's over. Yeah. Yeah. So I felt like that just helped me to do that. And even to the point where like my gym asked me to, they asked me to like go in and do this interview and like film and all this stuff. I was awesome. And like I feel like any other time in the past, I would have been like, I cannot film in the gym. I'm not shredded. I don't know. It's just like, yeah, okay, I'll do that. And that would be like literally me at my absolute heaviest, which we know is not crazy heavy. No. But I think everyone can relate to, you know, I have clients that say to me, Oh, I want to do a gaining phase or something, but I have one wedding in October. And it's like they want to like delay the whole muscle gain phase just because they want to be super shredded at this one event that they've got coming up. So I think everyone can relate to, you know, doing anything like that where you're like, well, I want to be shredded for that. Yeah. And it was, yeah, I just feel like it was a cool thing for me to be like, yeah, I'll do that.

SPEAKER_01

No, I can really relate to that for sure. In all ways. But growth because you've done it and done it back to back and you've seen results and you know it works. It's like, it's almost like breaking. I feel like everyone's first muscle gain would be the most daunting because you're like, you're really trusting the system here. You're like, I'm gonna trust you to do this muscle gain phase. Then you do fat loss phase, and then it's like from there on you're like, okay, we've cracked the code.

SPEAKER_00

Wasn't that scary? Yeah. Yeah. We've actually, this is cheat codes. And I talk about all the time where people come to me for their first one and they're like, let's just ease in, let's just find maintenance. And I mean, rightly so, exactly like you said before. Most people do not want to be like, yeah, ribs, let's just send it and gain weight. So that makes so much sense. But then it's actually so common for people to come to me, want to ease in to kind of tiptoe their way through it. Most people do like to do that time frame that I did around, you know, five months during winter. And then they're like, okay, next year I'm gonna go in harder, earlier, more. Yeah, because they realize it's not that scary. I think I've said this on the podcast before, exactly like what happened to me. We ran a mass muscle gain phase in 2024, I think. And I specifically remember at the halfway point, it was 20 weeks. At the halfway point, we had a group call, and I'm like, just want to point out to every one of you right now, you're all eating more than you've ever eaten. And the highest weight gain we've had is like two kilos. Yeah. You were literally all put on like 1.7 kilos in 10 weeks. And we're all eating like two and a half thousand cows. Yeah. So it's just something you've got to, you've got to go through. I say it all the time on the podcast. Like, it's one thing to hear me say it. And I think people hear me say all these things and they're like, wow, this sounds awesome, like so different, so appealing, whatever. But will that work for me? Is that gonna really work for me? Are you sure about this? And again, rightly so if you've never done it. So that's where it's just cool to, you know, work with me or do something like that for your first one. And just you gotta gain that evidence of like, yeah, wow, this actually does work for me. Like it's not just a Ruby thing or it's not just for the genetically blessed or whatever.

SPEAKER_01

Yeah. Oh, I would even be scared to do an intentional bulk. So we'll just keep them unintentional. So unintentional is the way for me. No, I'm kidding. You if if genuinely you should work with rubs if you aren't in wanting to intentionally bulk. Unintentionally involved is quite scary. It hits you in the face when you don't expect it.

SPEAKER_00

I feel like more people could relate to that than the intentional one.

SPEAKER_01

Unintentional bulk? They're just like surprise, I'm here. I'm two kilos heavier. When the f did that happen?

SPEAKER_00

Beep. Beep. But also two kilos, like I was thinking about that before when we were talking about like me going into the gym and you know being bloated or whatever. It's one of those things that we always talk about. Like, you put on two kilos, you feel it, you notice it. No one else gives a shit. Literally, no one else gives a shit. And I think there's like duality in that where it's like you've got to remember no one else gives a shit. But also, we all know what it's like to be in that position yourself when you have put on a couple and you're just like, oh, I'm just not feeling my best. Like it's kind of truth to the fact that you can feel a bit shitty, but then you also do just have to remember it's not that deep.

SPEAKER_01

Obviously, you've given us a bit of a wrap-up of like what you actually did. Are we stoked? Did you get to where you wanted to be?

SPEAKER_00

So stoked. Yeah, cool. So stoked just on the effort. Like, I think I've said this recently as well. I think when I spoke about the scans and stuff, like I feel like I've done everything I can. If I I feel like I'm gonna probably have like one to two centimetres more on my glutes than I had 12 months ago. Like I'm never gonna be a big booty queen. Yeah, yeah, yeah, yeah, yeah. But I'm so stoked with the effort. I am so stoked with the way they're working and just the way I'm training and moving and everything. So, if nothing else, like if I come out the other side of the shred, which will be, you know, October, November-ish, I am gonna look fairly similar to this time last year. Like I wasn't in bad shape, and it's not like I'm gonna be in crazy different shape, but I'm gonna see, I'm gonna see little differences. Other people might see them, that's fine, whatever. And I'm also just gonna feel them in the way that I train, in the way that I move, in my strength. And I'm just gonna look back and be like, I gave it everything I could. So even if this is the best, you know, this is the most growth that my glutes can have, this is the best shape they can be in. Like, I'm fine with that. Because you do obviously have an element of genetics. Like you said, you've genetically got the glutes. I've got the shoulders, yeah, yeah, yeah. I've got the quads. It is what it is. So I think you have to find that sweet spot of accepting your genetics, but then also just being like, I'm gonna do everything I can for the goals that I have. And wherever that kind of lands me, just being like I just feel very content with that side of it.

SPEAKER_01

Yeah.

SPEAKER_00

Which is cool.

SPEAKER_01

Once you come out the other side of your fat loss phase, do you feel like your glutes are gonna be in the best shape they've ever been in?

SPEAKER_00

I feel like, I mean, we could probably talk about this like as we get out the side, but I feel like they're going to be functioning better. Like, I have had so many exercises in the past where I would just go into them and be like, hopefully my glutes are on today. And now it's like I just feel things so differently. And that goes back to before the muscle gain phase. Like I spoke about this towards the end of last year, but I stripped my training right back and did so many like basic movements, light things, activation things, whatever, to just try and like really correct movement patterns and weaknesses and stuff. And then I went into the muscle gain phase.

SPEAKER_01

So oh, how interesting.

SPEAKER_00

Yeah, and I feel like that has paid off hugely. Like I'm so stoked with that. So I feel like my strength and the way that I use everything will be better than ever.

SPEAKER_02

Yeah, cool.

SPEAKER_00

And then I feel like for that reason my glutes will be better than ever. Is that all for the rapper?

SPEAKER_01

I feel like that might be. I feel like we covered a lot. Yeah. And then next week we'll be chatting about what you're actually doing to lose.

SPEAKER_00

Yeah. Setting up the deficit. Setting up the shred. I'm yes. And then, like I said, we've got the QA form on the website if people want to submit questions, which is cool. We are gonna speak about the deficit over the next 10 weeks, but all different elements of it. So if you submit questions, make sure they're about that. Don't just be like, how many gels should I have for my marathon?

SPEAKER_01

Let's keep it fat loss related, guys.

SPEAKER_00

Yeah, or just like to my journey. So that's what I was gonna say. Even if you do have follow-up questions off of the muscle gain wrap-up, feel free to submit those because we can visit those throughout the weeks as well.

SPEAKER_01

Yeah, I'm excited. Thanks for having me back and on. Thank you for being back and on. Woohoo! We will be weekly on Tuesday, guys. Um, we hope you have a great night, day, morning, gym session, walk, whatever you're doing. Yeah. That's enough from us.

SPEAKER_00

Goodbye.