HOW TO BUILD MUSCLE WITHOUT GAINING FAT | TOP 5 TIPS ep.7

[@florrios7680]

can you make a video about how to start or where and what on wanting to compete and the difference between ifbb and other types of competitions?

[@juliarene]

sure!

[@kristenwilliams2035]

I went from 138 lbs stage weight ( my first competition) to now at 191 lbs I gained up too during Covid lockdowns 😩 my body fat is still lower than I expected 27.5%. You’ve definitely motivated me to quit playing with the goals and get serious again!

[@juliarene]

I feel you girl! I did the same thing!

[@StephB888]

You're makeup is always so beautiful! I would love to see you do a GRWM where you share products with us!

[@juliarene]

I WILL TOTALLY DO THAT SOON

[@sarahramirez8675]

I really don’t know why anyone would give this a thumbs down 🤷🏽‍♀️ you always give great advice and your so motivating! Your legs are goals like seriously 💪🏼💪🏼💪🏼

[@juliarene]

you are so sweet! but it's okay people are entitled to their opinion:)

[@jojovaldez2766]

There s HATER out there but don t let that guy get us down

[@anamasias9013]

Julia, your personality is so beautiful ! 😍

[@juliarene]

awe thank you ana!

[@robinharris4247]

As well as the HS stretches suggested below, do hip flexor stretches. Tight Hip flexors cause alot of back pain and it is so common as we all sit so much. If your hip flexors are tight it can also be a reason you have difficulty feeling exercises in your glute because tight hip flexors won't allow glutes to fire maximally and your back will take over because your body wants to complete the movement in what ever way it can. Free advise from your Physical Therapist/ Athletic Trainer. Sports med was my thing retired now :)

[@juliarene]

thanks!

[@sindisiwemasondo3711]

Julia thank you for sharing this tips and Oh I forgot to tell you that it’s been 7 months now since I have started weight training and I freaking love it like I enjoy it more than cardio though🙈

[@juliarene]

of course my love! OMGGG GOOD FOR YOU! YAYYYYYY IM SCREAMING!

[@susanna85]

Cottage cheese is awesome. I put it on my morning oatmeal with blueberries and sugar free berry soup (which is such a clichéd Finnish fitness breakfast). I also like the consistency you get when you mix cottage cheese with quark or greek yoghurt. Super high in protein too! And goes really well with fruit/berries.

[@juliarene]

OMG I HAVE TO TRY THAT!

[@jojovaldez2766]

I can t eat cottage cheese As a kid when I was small I tried eating cottage cheese and hard boiled egg but I had a bad experience. You don t want to know what happened to me because it ll gross you out but I think you get the picture so I don t eat foods that ll cause me to have a bad experience

[@lanaj1994]

Have you tried doing hamstring stretches? I have lower back pain too and that was the advice I got from some athletic trainers. It doesn't make my back "perfect" but it felt like magic and when my back pain flares up, stretching causes alot immediate relief.

[@juliarene]

yessss I need to do more yoga! & more hammy stretching before my workout! thanks for the reminder!

[@jojovaldez2766]

Take.back.pain.cream.medicine.when.your.back.pains.flare.up...Asper.Creme.or.Doans...whatever.works.for.your.back

[@robinharris4247]

As a physical therapist do the HS stretches but also do hip flexor stretches they can be a big cause of back pain since people sit so much.

[@kesiahlouis5584]

You’re seriously my role model!! Please never stop making these videos and have a meet and greet!!! 😂😂😂

[@juliarene]

I GOT YOU!

[@km544]

Hey try the eye drops called “Pataday Once Daily Relief” I just do it once in the morning, wait a few mins then I use the lumify whitening drops, then put my contacts in- my eye doctor recommended them and said that routine is totally fine- I totally get it my eyes are so affected by allergies too 😊😊 Also looking phenomenal btw!

[@juliarene]

oh cool thank you!

[@theswolethompsons]

Love cottage cheese so much 🙌🏻 I feel bad for people who don’t like it. Sooo much protein!

[@jojovaldez2766]

I.tried.Cottage.Cheese.before.but.I.didnt.like.the.taste..then.I.had.that.bad.experience...I.m.sure.y.all.might.know.what.that.is....that.s.why.I.hardly.eat.cheese...the.only.2.cheese.brands.I.ll.eat.are..the.kind.you.eat.with.Nachos..cheese.sauce..and.Parmesan.Cheese.for.tacos

[@juliarene]

RIGHT!

[@Connman90]

Tips: 1. Train like you mean it - supersets/dropsets 2. Train each muscle group 2x a week 3. You don't have to force-feed yourself - you can build muscle at maintenance calories 4. Spread your protein throughout the day 5. Move your body more - increase your NEAT/do more cardio

[@juliarene]

thank you!

[@tigerheart3579]

You are so cute and funny. Never seen anyone enjoy eating as much as you do and who wears full makeup to the gym. You Go Girl ♥️

[@juliarene]

awe thank you bby!

[@angelicacamposhernandez7130]

Julia you make me really happy with your videos , I love going to the gym and I'm learning Inglish .

[@MamaMuscle89]

I'm changing up my whole routine.. I think my body has adapted to what I've been doing. So now its time to shock my body..

[@juliarene]

yessss that can totally happen I change my routine every 4 weeks!

[@MamaMuscle89]

@@juliarene yeah, I have been doing the same thing for about a month now.. do you think 150 to 200g of protein is to much if im trying to lean down a little?

[@HooDRidEWhiteY]

@@MamaMuscle89 So I'm no Julia, but 150-200 g is definitely not too much

[@MamaMuscle89]

@@HooDRidEWhiteY thanks for the reply

[@jeneertt]

Thanks for the tips Julia, they are very helpful!! You're so authentic I love it!! 😊

[@juliarene]

of course my love happy to help!

[@veveybmd]

Your skin is so perfect ❤️ and I love how real you are girl 😁

[@juliarene]

aww thanks bby!

[@MrJason9142002]

I feel like I don’t heal enough to hit body parts twice a week

[@juliarene]

I feel you there it is something you have to get use to:)

[@aminemaravalo31]

you awesome. Love the honesty of your videos &all respect for you 🥰😍🤩🥰😘😇

[@juliarene]

I appreciate that!

[@aminemaravalo31]

my pleasure julia its tuth

[@candacecoulter982]

I cant wait to get back into the gym! I have bloodwork on the 7th and I cant lift until after I do it. My gfr is on the lower end. I'm not sure how it is. All we can come up with is I suffer from migraines and the meds I took for 20 years damaged them. The last time I had bloodwork my gfr was lower than usual but I had been lifting everyday until that point so this time I'm giving it a break to see if it goes up. I know I need to switch up my usual as soon as I get back at it. Its killing me not to go lol.

[@juliarene]

I'm sorry to hear that love but it is good you are taking care of yourself! I hope you get to the gym and feel better than ever!

[@reneeatigy-mccray6746]

The cutting of the apple and dogs coming around is hilarious. Mine do this just when I unscrew the lid to the peanut butter jar. They will hear me unscrewing the jar from the opposite end of the house...they come running! lol

[@juliarene]

hahahha right! they literally always do!

[@MommyBee1589]

I love these videos, you’re a star ⭐️ ❤️👏🏽

[@juliarene]

Thank you so much!!

[@8neptune7]

Love your 🔥energy & realness!

[@juliarene]

Awh thanks so much!!

[@resqIV]

She's so legit and one of the realist competitors there is. Shots out to our buff babe. FROM ONE OF YOUR BROS

[@juliarene]

thanks buff bro!!! happy you are here:)

[@jojovaldez2766]

She s a smart buff babe Julia Rene truly rocks. I love her😀😀😀😀😀😀❤ ❤ ❤

[@Youtubeuser-tn3qo]

You’re so funny man I love it

[@kathykelleyskillercontent1795]

I feel ya on the low back pain during deadlifts 😩😩

[@juliarene]

right!

[@MultiAms101]

I’m tired- add more weight. Hell yea that’s how we do! 👍💪🏻💪🏻💪🏻

[@juliarene]

YOU KNOW IT THAT'S HOW WE GROW!

[@MrsNunswife]

Can you share your hair and makeup routine?

[@SuperDarkside12]

Again ,what cool honest video, respect!

[@juliarene]

THANK YOU MY FRIEND!

[@msolounias]

Love ya Julia! You’re the best ❤️

[@juliarene]

love you most !

[@andreazumbahlen7158]

Do you remember where you got those earrings? 😍 I’m obsessed. Thank you for the tips! So incredibly helpful.

[@juliarene]

I'm not sure:(

[@andreazumbahlen7158]

@@juliarene it’s ok. I will find them somehow. I think they’re gorgeous. Just like you! 🥰

[@Turbo_Tina]

Amazing video as always, Julia! I was wondering if you ever tried a lean bulk (a surplus of around 100-200 calories)? If so, did you notice any difference in the rate of gaining muscle vs maintenance calories? I was thinking of trying a lean bulk after my cut, but not so sure now after your tip! I'm not a 'hard gainer' but gaining muscle doesn't come that easy for me like say someone who's more of a mesomorph.

[@juliarene]

Yes I have tried that an if not eating at matenece i eat about that many calories mroe and I like it!

[@juliarene]

Well said i agree! I am a mesaporh so it is easier for me but someone who is a hard gainer might need to take a more drastic approach!

[@Turbo_Tina]

@@juliarene Thanks for the answer, Julia.

[@phoenixelektrascircus]

Great, easy tips to incorporate. Also cottage cheese is one of my favs!

[@juliarene]

twins!

[@monicalevesque5048]

Thanks Julia another awesome video thank you! What kind of shoes are you wearing?

[@juliarene]

awe thank you! they are ryderwear!

[@kendrms]

Thanks for sharing. Your discussion was very informative.

[@juliarene]

Glad it was helpful!

[@yuniextra478]

Love this video so helpful. Great tips thanks for sharing.

[@juliarene]

of course my love happy they helped you!

[@victoryflavored7711]

Smartest thing! You can spend protein out Thank you for saying this💯💯

[@juliarene]

yes!

[@bigjayinga]

Great video. Thanks for all the info

[@juliarene]

Glad it was helpful!

[@victoryflavored7711]

You need start a cooking segment 💯💯💯 I never seen pb2. Mixed to Create a sauce😊 Your not afraid of trying flavors and being creative

[@juliarene]

Great idea!

[@juliarene]

Gotta be creative! We don't eat chicken rice and broccoli here!

[@izzya.k.aphillyboy9001]

Ty so much for the life changing advice and being so honest 🙂

[@juliarene]

awe thank you! happy it helped!

[@MrsNunswife]

ALDI sells a protein powder that has creatinine already in it. I believe 2mgs per scoop so I use two scoops of that. What do you think about this?

[@alexpedraza7450]

You always so, active you are a magnificent woman inspiration for men and women go ahead, you are jenial julia💪💪💪☺☺

[@juliarene]

Thank you so much!

[@marcvaillancourtmv]

The glutes be fantastic as well as the quads

[@juliarene]

🔥

[@maguisepulveda3195]

Love you girl !!🎉❤😊 thanks for your tíos!!😍🥰😘

[@juliarene]

🥰🥰

[@JulieGuzman10]

Oh em gina you can hear their cute lil paws😭🥺🥰

[@juliarene]

RIGHT!

[@danetspeaks8708]

That was too cute when the 🐶 heard the apples being cut 🤣🤣😩

[@juliarene]

yesssssssss so cute

[@lisaengelke8901]

How can I train through a shoulder impingement ? 😱🙄😪 . Loved this video 🤟💜🎯🥰💪🏽

[@juliarene]

I don't know that is something I don't know much about:)

[@lisaengelke8901]

@@juliarene thxs anyway 🥰 your too young yet 💪🏽💪🏽🙏🏾🙏🏾🙌🙌 . Love your vlogs so motivating 💕

[@madam_ruby_]

LMAO allergies! Girl I feel this :)

[@juliarene]

IT'S BAD

[@builtbrickbybrick529]

Thank you! 🧱by🧱

[@juliarene]

You’re welcome 😊

[@marybethcarswell2905]

What lip gloss or color lipstick are u wearing? So pretty!

[@juliarene]

not sure:(

[@Kaalokalawaia]

Hey lady. Look into immunotherapy if your allergies are that bad. It may help.

[@juliarene]

THANKS FOR THE TIP:)

[@amycheslock5316]

Great tips, thank you 🙏

[@juliarene]

You're so welcome!

[@cristinareiser5447]

Oh, yum! Totally going to try that cottage cheese with apple concoction! I usually just add cinnamon (so boring).

[@juliarene]

It's so good!

[@MultiAms101]

Cottage cheese in oatmeal with mixing in your protein is BOMB! Such a great breakfast with high protein

[@juliarene]

NOWAYYYYYY I HAVE TO TRY THAT!

[@frodielocksmeka]

Yum I gotta try that cottage cheese recipe, thanks!

[@juliarene]

It's so good!

[@aymeelevario3445]

Hi Julia, how do I figure out what my maintenance calories should be? Is there a formula? Thanks

[@juliarene]

hello love yes! I have a video on it! it's called cutting as a couple our honest starting point zack goes over how to do it!

[@910belka]

So funny 😂thx for the helpful information 👌💪

[@juliarene]

of course!

[@nikkirowland]

“You can build muscle at maintenance” Thank you so much for that tip!

[@juliarene]

I got you!

[@BlissfulMartini]

Seeing you eat things like candy and burgers makes me feel better about enjoying candy and snacks every so often. I’m mindful to not eat the whole bag of M&Ms in one sitting 😅, but I don’t overall feel bad just for having them. Do you have any tips for the hip thrust machine? I’m pretty sure I’m doing it wrong but it tosses my stomach every time 🥴 I can feel my glutes working but I can also feel my breakfast flipping around and I leave that machine feeling sick. 😕

[@juliarene]

awe good!!!

[@beanfeathers8645]

One day one day I will grasp the whole eating clean way of life. I workout and eat horrible. Carbs sugar snacks not even food. One day. That’s why watching these videos will help my mind straight

[@juliarene]

It's not somethin that you need to grasp it's a lifestyle change:) You can do it. Make small chnages daily:)

[@AyaSings]

Awwwwww your dogs are so cute!!!!!! ❤️❤️❤️❤️❤️❤️

[@juliarene]

thank you!

[@louiseuphus6471]

The belt on the hip thrust machine kills me if I try to go heavy. I place it across my hipbones. Do you place it lower on your hips/upper thigh, or is it just the belt on the machine I am using? Had to drop weight on my deadlift due to SI back problems. Slowly working back up, concentrating on form. Take care of your back!

[@juliarene]

I feel you there sometimes it hurts me too! I need to buy a pad!

[@victoryflavored7711]

You can build muscle at maintenance -You I love this ❤️💐💐💐💐

[@juliarene]

thanks!

[@Judy_TheFitFoodie]

Hey Julia, why do you wear a waist trainer ? Does it help prevent your obliques from getting to wide ?

[@juliarene]

I don't think so I think that is from certain ab workouts:)

[@michaelvisione6928]

Youre my fave

[@KrazyVideoChick]

+1 😊

[@jamestimm5028]

Great job good grief put in Great work...lots of improvement have you tried Jeffersons yets for glutes hope all is well true inspiration i had great arm biceps chest and triceps workout

[@jamestimm5028]

God bless

[@juliarene]

THANK YOU THANK YOU!

[@AhdayahAhdawan]

Hi💕 question for you or any one reading this lol Should I still be getting my weight in protein, if I want to drop weight? I heard someone say eat the amount of protein of your goal weight. Thanx💪🏽

[@juliarene]

1 gram of protein per pound of body weight is a good go to. s for example if you weigth 150 you have 150 grams of protein per day:)

[@victoryflavored7711]

I want to do the pb2, I bought it but it's high in sodium and Cottage cheese is extremely high in Sodium as well. I wish I had a alternative

[@juliarene]

I don't worry so much about it but if you do totally fine:)

[@blondiebandz]

Thanks girl!

[@juliarene]

I got you!

[@jaclyntiffany5367]

Serious question. How soon does your digestion adjust to the high protein? I've always been a high carb eater (plant based) but I've really noticed the difference in my digestion lately since increasing my protein. I dont like it!!! Lol

[@jaclyntiffany5367]

Upping my fiber to compensate just makes me feel even more bloated..

[@juliarene]

Sometimes it's not the protien it's your guts ability to digest protein. Do you have a well made protien powder or something to help with digestion?

[@mcdermid85]

Cottage cheese, Frank's red hot and shredded chicken in a warm wrap

[@juliarene]

noway!

[@mcdermid85]

@@juliarene I should add use the buffalo wing style and add spinach lol ...sorry forgot to add that part

[@lisaberryhill6453]

I like this chic, very relatable….😀

[@juliarene]

thanks!

[@matuschkarochester3586]

the next day

[@stephencondon7835]

looking great

[@juliarene]

Thanks!

[@matuschkarochester3586]

smile

[@ebe68164]

Where did you buy that hand blender from?

[@juliarene]

if you go to my description box it is linked on my amazon favorites!:)

[@matuschkarochester3586]

The next day

[@reyanicole94]

Leg Day Babes! Beast Out!

[@juliarene]

FOR SURE!

[@jamestimm5028]

Thank me for what

[@juliarene]

:)

[@Jordan-sj7rc]

Girl get you some otc pataday eye drops. 1 drop a day each eye. Has helped My allergies so much

[@juliarene]

THANKS:)

[@markharris8671]

not trying to be weird but i just discovered your channel and you are the most beautiful woman on earth. just WOW. have a great day.

[@juliarene]

thank you and welcome!

[@ladybugz4839]

Macros with low reps Macros with high reps Is there a golden rule for either?

[@juliarene]

no:)

[@matuschkarochester3586]

i can not cook

[@Kilrogg-Deadeye]

❤️💘❤️

[@juliarene]

love you!

[@KrazyVideoChick]

9:45, oooo were, sis. I hope you don't still do that, learn from Ronnie Coleman's mistake. Trust what your body tells you ❤

[@victoryflavored7711]

Aww your dog has gotten so big since you started potty training 👍

[@juliarene]

I know!!

[@juliarene]

he really has 😢❤

[@lekeshahill2477]

How do you lose fat?

[@juliarene]

caloric deficit

[@MrJason9142002]

Sometimes I forget what I’m watching here lol

[@juliarene]

lol

[@victoryflavored7711]

What fat free cheese do you eat? Ohwee I love cheese, but I need one low in fat

[@juliarene]

cheddar

[@medineeliyeva2745]

👍🏻❤️

[@juliarene]

:)

[@Sandra-Renea]

👍🏾👍🏾👍🏾

[@juliarene]

THANKS BBy!

[@miamarlow3963]

I wish I had a fourth of the effort you do ☹️

[@juliarene]

awe thanks! It wasnt always this way I have built it!

[@crystalfierro2877]

Allergy eye drops work good combined with allergy pills

[@juliarene]

thanks for the tip:)

[@helloworld411]

I love eating cottage cheese with some pineapple and mango and drizzled with some Mike’s hot honey 😋

[@juliarene]

SOUNDS SOO YUMMY!

[@johnballard5547]

🙂👍🏽🏢💪🏻📽

[@juliarene]

thanks fam!

[@johnballard5547]

@@juliarene 🙂👍🏽

[@carlitopikante6584]

How u gonna eat candy. That’s a bad example.

[@juliarene]

LOL because it's all about balance

[@juliarene]

LOL because it's all about balance

[@carlitopikante6584]

@@juliarene I totally understood by the end of the video. I also realized you were using it as a pre workout. I love the video because you are very genuine. Keep inspiring us

[@matuschkarochester3586]

laugh