What I Learned From Eight Months in a Lean Build
After 8 months of deliberate weight gain, focused hypertrophy training, and the most consistent lifting I’ve ever done, I’m wrapping up my build phase this week.
It’s been a massive learning curve—and probably the most productive block of training I’ve ever done.
Let me take you behind the scenes: how I approached this build, what changed in my training and nutrition, and why I’m now moving into a cut (hint: it's not because I hate my body).
First Off: What Is a Build?
A build (or “lean bulk”) is a period where you intentionally eat more calories than your body needs (a calorie surplus) typically made up of nutrient-dense whole foods, to support muscle growth. The goal isn’t to get “as big as possible” and eating anything to hit a calorie target, Rather, lean building focuses on quality nutrition — lean proteins, complex carbohydrates and healthy fats.— aiming to gain quality muscle with as little fat gain as realistically possible. Lean building is slower and more strategic compared to dirty bulking, but patience should be rewarded with a leaner physique, less need for an extreme cutting phase, and better overall health and performance.
This is different from a “dirty bulk,” which involves a large calorie surplus with little focus on food quality. The goal is to gain as much and as fast as possible, often by consuming high-calorie, processed or fast foods, to surpass calorie needs. While dirty bulking may lead to faster strength gains, the drawbacks include longer cutting phases, increased body fat, and potential health risks from consuming too many processed foods
Building/Bulking is often misunderstood, especially among women. We’re constantly told to shrink, slim, or tone. But if you actually want visible muscle, you have to build it first. And building muscle requires fuel, patience, and time.
Why I Went Into A Build
Despite training consistently for years, I’m naturally not very muscular. I wanted to look like I actually train hard—which I do—and I was tired of spinning my wheels trying to build muscle while still eating close to maintenance. That approach doesn’t work very well for me.
This year, I decided to fully commit.
I started with maintenance calories at around 2,400/day
Increased by 250 calories initially, then pushed that up to ~400 extra per day as my body adapted
Kept protein around 140–150g/day throughout (non-negotiable for muscle growth)
Started training 3x/week, increased to 4x/week, and then 4–5x/week consistently in the last two months
Focused on hypertrophy-specific programming: progressive overload, solid movement patterns, and enough volume to challenge my muscles
What Changed?
Everything.
➡ Strength gains across the board
➡ Faster recovery between sessions
➡ Noticeably more energy in day-to-day life
➡ Improved endurance during workouts
➡ Visible muscle growth, especially in my glutes, legs, arms, and shoulders
And yes—my bodyweight increased steadily, by design. On average, I gained 0.5 to 0.7kg per month, for a total of around 5kg over the full 8 months.
There was no rushing. No dirty bulk. No “I’ll just eat everything and hope for the best.” It was intentional. Structured. Tracked. Adjusted when needed. And most importantly—sustainable.
How I Knew The Build Was Working.
Here’s what I paid attention to, beyond just the scale:
Clothing fit—my jeans were tighter in the thighs and glutes (which is exactly what I wanted)
Measurements—I tracked these monthly to monitor growth in key areas
Progress photos—not just from the front, but from all angles
Lifting performance—progressive overload was happening week after week
Energy levels and recovery—I wasn’t constantly drained or sore, I was thriving
Most importantly, I stayed consistent and tuned in to how I felt. The data (scale, photos, training logs) helped, but it was the lived experience that told me: “Yes, this is working.”
Why I’m Cutting Now.
Originally, I had planned to continue for another 4 weeks. But honestly? I’m done.
I’ve hit my goal weight for the build, I’ve built the muscle I was aiming for, and mentally—I’m ready to switch gears. The timing feels right.
So, this week, I’ll be moving into a cut phase. That means I’ll reduce my calories to create a moderate deficit (not aggressive), keep protein high, continue strength training, and increase my daily movement slightly to help with fat loss.
Do I care what the scale says during the cut? Not really.
What I care about is how I look and feel. I’m aiming to reduce body fat and reveal the muscle I’ve worked so hard to build—not chase a number on the scale.
This isn’t about shrinking myself. It’s about refining what I’ve created.
Final Thoughts.
This build has been one of the most empowering things I’ve done for my body.
I’ve learned that feeding yourself well and lifting with purpose isn’t just about aesthetics—it’s about feeling strong, capable, and in control of your own progress.
Now, I’m excited to see what the next phase brings. And I’ll be documenting it all as I go.
If you’ve ever considered doing a build yourself—especially if you’re a woman in midlife—know this: it’s never too late to build muscle. You just need a plan, some patience, and a lot of food.
Disclaimer: This blog provides health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.
