Caroline Biddle
Registered Dietitian that actually lifts & eats enough protein. Coach at Beyond Built Training.
You cling to the number on the scale like you’re about to fall off of a cliff
frantically gripping & clawing at that ✨130 lbs✨ (or whatever your magic number is)
If you slip, you fall right into the abyss of self loathing, massive salads, & hours of cardio
Your obsession with the scale is *ironicallly* the reason that it won’t budge
I know because I’ve been there
How good I felt for the day was based on what that morning weigh in said
If it was up, that meant that I was skipping the carbs at breakfast, having a salad for lunch, & spending an extra 30 minutes on the cardio machine
Until I got so hungry & fed up with doing it that I would eat a whole tub of ice cream after I got home from work that night
& guess what
Even with ALL of that effort, I still never actually LIKED my physique
Letting the scale dictate how you treat your body is a guaranteed way to stay looking exactly the same
You wouldn’t be so worried about the scale if you actually looked how you wanted to, so WHY are you so stressed about it changing if the goal IS change?�
In a LOT of cases, a heavier bodyweight is EXACTLY what you need to:
1️⃣have the physique that you WANT
vs the one you’re just hanging on to for comfort
2️⃣eat more food than you ever have at a leaner body composition
vs the bird food that you’re eating now
3️⃣feel GOOD every day
vs feeling hungry, tired, & irritable just to continue not seeing results
Swipe through to see the results of women who finally said 🖕 to the scale
Yes, they DO weigh more in the after photos
No, they’re not mad about it
Are you a glass half empty or a glass half full kind of person?
I’ve always been a glass-half-full kinda gal but honestly, recently I’ve had a “glass with a hole in the bottom that can’t even fill up” attitude
I started to get little setbacks get to me.
Let feelings fester.
Until they stacked up so high that it got out of control and it felt like I couldn’t stand up under the weight of it all
It began spilling into every area of my life, starting with my self talk which carried over into
a lack of motivation to track my food and go to the gym
Impacting my work & relationships
Once you’re in that mindset, it’s TOUGH to pull yourself out of it
No matter what you do, it feels like you’ll never be good enough
Even with a small win, your own self created 💩 storm sucks you back in
It feels like the tornado in the wizard of Oz that sucked up everything in it’s path & YOU’RE the one that got trapped underneath the house
The not-so-sexy (but quite effective) solution is:
You get sick of your own sh*t and change the pattern
You CHOOSE to plug the hole in the bottom of the glass & fill that b*tch TO THE BRIM
by CHOOSING what you focus on (I know it sounds major 🧀 but it works)
How you choose to see the world around you- every event, experience, interaction- shapes your reality
It’s an ongoing choice to appreciate the beauty in each and every day that we are blessed with
& there will be some crappy days, but it is YOUR choice to either:
1️⃣stand outside in the rain
or
2️⃣splash around in the puddles & chase the rainbow that comes with it🌈
🧡Take an extra second outside and breathe in the fresh air
🧡Squeeze your hugs tighter
🧡Say “I love you” more often (to yourself too😉)
🧡Find moments of gratitude to relish in, no matter how small
You are stronger than whatever you feel has you stuck right now.
YOU are the catalyst in your own life.
Tag someone who needs this today🧡
25 trips around the sun today 🥳
So many life long dreams were fulfilled this year. This really was the best one yet💕
🍎Became a Registered Dietitian
🏝️Went to Tulum for a week (& left a piece of my heart there)
🧡Joined where I love every single day that I get to serve our clients & our mission
🥳Experienced new music artists & festivals (EDC forever changed my life)
🏅I competed in 2 bodybuilding shows & got nationally qualified.
Some people call it a quarter life crisis, I’m calling it a quarter life glow up✨
Cheers to 25🥂
POV: you order the waffle & the matcha latte without having to say “bC iT’s BuLkiNg SeAsonN”
Here’s the 🍵:
You shouldn’t be living a life that you have to weigh everything to the gram and don’t have the calories to eat foods that aren’t the salad or meat and vegetables
If you feel like you can look at food and gain weight, it’s probably because you’ve spent years under eating, over exercising, or a combo of the 2 in a never ending effort to get smaller
When your “normal” is 1500 calories and cardio 6 days a week, now that’s your body’s baseline to maintain
Every time you diet and don’t properly restore (& improve) your metabolism, you’re setting yourself up to be in a worse spot next time
That’s why you have to drop your calories SO LOW to see the scale move even a LITTLE
It’s also why you can’t stick to the 1200 calories & daily cardio because, let’s be real, who wants to do that 😂
And over the years your body composition never actually changes or you end up weighing more than when you started.
Drop a 🙋♀️ if you know that’s you
In order to change your body, you’ll need to do things differently
➡️Reverse diet or bring your calories back up to maintenance after your diet. Have a plan so that you don’t undo all of your progress.
➡️Spend more time at or above maintenance calories to give your metabolism a break from dieting & to support muscle growth.
➡️Train HARD (& well) to put on muscle tissue. This will increase your metabolism and build the toned look that you want.
➡️Don’t think about going back into another dieting phase until you’ve spent at least the same amount of time out of the diet as you did during the diet.
I’m eating the SAME amount of food (2300 calories) in both of these photos.
I am 25 lbs LESS on the right.
This is what happens when you NAIL IT coming out of the diet.
When most people end their diet, they just jump back into what they were doing before (or go even harder)
This happens when you’re burnt out from your food/cardio from the diet, don’t enjoy the process, & don’t have a PLAN for after.
There are 2 ways that you can come out of a diet successfully to maintain (or even improve) your results.
1️⃣Recovery diet.
How to: bring your calories back up to your estimated new maintenance and drop cardio by ~50%.
Who should use this?
➡️most competitors (imo) due to the extremity of the weight loss & down regulated state of the body
➡️less experienced dieters because reverse diet hunger can be even more intense
➡️those that do not want to reverse due to the longer timeline (mentally, life time constraints ex. vacation)
Pic 2 shows Baylee who maintained her body composition post diet with this method
She was eating 500 more calories on the right & was actually dropping weight
2️⃣Reverse Diet.
How to: walk calories back up & cardio back down like you did into the deficit, adjusting by 15-20 (ish) % each time (will be dependent on the body’s response)
Who should use this:
➡️those that are diligent & ready for another CONSISTENT 8-12 weeks post diet
➡️those that want to improve body composition & increase their maintenance calories
Slide 3 shows Maci who has been through 4+ reverse diets with me and has improved her body composition every time
Left: end of diet, about 2000 calories, 165 lbs�Right: post reverse, 2450 calories, 160 lbs
This isn’t talked about enough and THIS is you spend YEARS gaining & losing the same weight (or more from the rebound)
If you want the exact framework that we use at to set this up for yourself, comment “ME” and I’ll send it to you!!!
Guess which one I’m eating more in?🙊
“Don’t eat that, you’ll ruin Thanksgiving”
It was 2 PM. I hadn’t eaten all day because my family decided that we were “saving it for dinner”
I was HUNGRY trying to wait so I was eating a few raspberries to hold me over for another hour or so because the cooking was running behind (as it always does)
I was told to put them back into the fridge because it was unfair that everyone else wasn’t eating anything to wait and I was
So we all hovered around the kitchen talking about how hungry we were and how little we ate that day (like we always do)
This behavior is the NORM and it’s pretty sad
The idea that you need to save calories to justify eating a meal only leads you to:
➡️Eating WAY too much because you’re STARVING by 4 PM
➡️Feeling uncomfortably bloated and guilty
➡️Regretting it and figuring out how you can make up for it
BE THE ONE that changes the norm
That doesn’t subscribe to the idea that you have to wait until 4 PM to eat
That doesn’t feel guilty after you finish your meal and talk about how you’re going to get even the next day
That eats a normal breakfast with carbs and fats and doesn’t give second thought to it while everyone else watches like 😲😲🫨🫨 and asks you “you’re really eating NOW?! Thanksgiving is tonight!!”
Damn straight, Linda.
RECOVERY DIET UPDATE⬇️��Entering into week 2 of my recovery diet post show & feeling gooood.
A recovery diet is a faster approach to restoring calories & body fat post show than a reverse diet. We chose this approach to restore internal health & hormones as fast as possible to get my body back into a spot where I can go into a productive offseason & start building again 😈
Pic 1- Tuesday morning’s update. 106 lbs
Pic 2- Show day morning (105.2) vs tuesday morning
Pic 3- 1 day post show (107) vs tuesday morning
Pic 4- Peak week weigh ins
Pic 5- Recovery diet week 1 weigh ins
Our targets are to gain 5-8% body weight in the next 6-9 weeks. My body is responding reallyyyy well to the food so we are going to keep pushing🤝
1st week of the recovery diet: calories doubled + untracked meal/intuitive eating day, cardio less than half, steps down 30%, no training
Week 2 protocols: calories up another 15% + untracked meal/IE day, cardio down another 40%, back into training!��Hunger- 7/10�Still a bit food focused & irritable lol
Sleep 6/10�Energy 3/10
Stress 3/10��All of these slightly improved since post show, stress greatly improved since post show. I was not food focused or irritable much at all leading into the show but this has started to show up post prep now that I don’t have that time bound, super exciting goal to be chasing coming up.
I am JUST as excited for my off-season to grow & get healthy af so this is more of a mindset shift to focus gears & embrace a new season of life 🫶🏼
No plans to get near a stage until 2025 earliest so this is the official beginning of the 🥳
SAVE this and SHARE to a friend to help them out!
Calorie and macro calculators can only go so far in helping you find the right amount for you.
The algorithm cannot truly know everything about you, your body, and your needs and they are often VERY underestimated!
Use this method to find a much more accurate estimate of your maintenance calories.
Comment and let me know if this was helpful to you🫶
you know what you need to do
you just won’t do it
you KNOW that you need to exercise less
you KNOW that you need to eat more food
you might have even helped women with this EXACT issue before and you still won’t let yourself do it
you think that your body is different
that you have to do things differently than everyoneeee else
… you’re just too afraid of what might happen
I was in your EXACT shoes
I thought that because I was a coach I could train more and eat more/less than my clients because I HAD to “set a high standard”
… really I was just overdoing it and thought that I didn’t need the same support, guidance & accountability most other athletes need on their fitness journey
having a coach is giving you the permission slip to do what you already know you need to do, but won’t let yourself do it
it’s not a cop out of you putting in your own effort
it’s not you admitting to yourself that you’re a failure or “too dumb” to do it yourself
it’s giving yourself the SAME support, guidance, accountability, and community that everyone else deserves
you CAN give yourself the permission slip to do what you need to do
you just have to get out of your own way
drop a 🦋 if this resonated with you
community🤝
Something that I didn’t know I lacked or needed in my life until I immersed myself into them
After 2 weeks of retreats filled with creating connections and having intimate conversations, my heart is so full and I feel so seen
That is what community does
Home is a place where you can bear every part of your soul and be fully seen and loved
A place that you share with your family. The people that love you for who you are and expect nothing more
is family
This is home 🫶
I always thought that I just didn’t really connect with women
This weekend was filled with deep levels of connection, vulnerability, and intimacy that I didn’t know were possible in female friendships
The power of 21 like-minded, powerful women all together for 3 days was truly life changing. I am inspired by our students every single day and I now can call many of them my friends too🫶
thank you for creating the space for such a beautiful movement in the coaching space in which the ripple effect on our world is infinite. Thank you for allowing your vision to become mine too
Cheers to the power of this sisterhood and the beginning of a beautiful journey building this vision 💜
You can have ANYTHING that you want in life
You just have to decide
This weekend opened my SOUL up to the power of what happens when you truly just let yourself go for it
If you have a goal that scares you
Terrifies you to say it out loud
THAT’S what you need to chase
Actually LET yourself go for it and watch how quickly things happen for you 🫶
Hair slayed by code CAROLINE15
The weight on the scale only holds the meaning that you assign to it
A change in the scale is simply that ➡️ data
So why do we automatically feel like an increase in the scale is bad and a drop in the scale is good
ESPECIALLY when our goal is to grow?
Muscle cannot come out of thin air. It HAS to weigh something.
So if that is your goal, why is you crying when it happens 🫠
This is why we stay stuck.
We “want” to grow and put on muscle
We “want” to look toned and strong
But we don’t want the scale to change to reflect it
We don’t want our clothes to fit differently
We don’t want to buy new shorts
So we stay stuck in this cycle of
➡️being SUPER excited to grow
➡️seeing something actually change
➡️going back on your protocols
➡️never actually changing your body & staying unhappy for years
We want the outcomes but we don’t want to put the work in.
We attach meanings to things that doesn’t need to be there
We let it cloud our judgement and keep us stuck
Detach the meanings and remove the emotion to keep moving forward
SHARE this to someone that needs to see it 🫶
Stop trying to stick to what is “optimal”
🤷🏼♀️Sometimes “optimal” isn’t reasonable, and that is okay.
🤷🏼♀️Sometimes “optimal” isn’t sustainable, and that is okay too.
Just because something is the #1 protocol backed by science that is 100% proven to give 350% of glute gains in one month does NOT mean that you have to do it.
Trying TOO hard to be perfect all of the time can lead to overwhelm AND eventually burnout.
ANDDD then we do through the cycle of being perfect 50% of the time and doing literally nothing for the other 50% of the time.
It is ALWAYS better to be 80% consistent ALL of the time because sustainability and longevity is the key to long term success, not being absolutely perfect and by the book.
👉Can’t work out 5 times a week? 3 is more than 0.
👉Can’t get in a protein shake 30 mins post workout? Hitting your overall daily protein is more important.
👉Can’t buy organic, fresh produce? Frozen and canned options are just as good, sometimes better.
If this hit home with you, drop a 🦋
I’m not a “hard gainer”
I’m not someone that can “loosely track” their macros will be on their protocols some of the time and still be shredded all of the time
That just isn’t in my genetic cards
I used to be so envious of people that could do that. I was definitely a “must be nice-r” and just let that excuse get in the way of my goals when I felt like I was failing
After getting to know, more women, that struggle with gaining weight and putting on muscle and seeing how HARD they work to put on muscle, I realized that nobody has it any “better” or “worse” than anyone else
The reality is, everyone wants what they can’t have
Leaner people just want to be bigger & have more muscle
More muscular people just want to get leaner
So what if we just stop fighting against our bodies and started using them as our super powers?
We used the motivation of wanting to build more muscle and got even more excited when we accomplished it instead of comparing ourselves to somebody who doesn’t have that struggle?
We didn’t let the fact that we might have to be a little more intentional with our protocols to see results?
We just put in the WORK and celebrated that everyone else is also doing it in their own way.
The only narrative that defines you is the one you write for yourself.
SHARE THIS to help a girl out 🫶
It can be frustrating when we are dieting and our progress sells.
Our immediate thought is to decrease our food and increase our cardio when REALLY, there might be other things going on that we need to account for first!
Give your body some time to respond to the original adjustment and consider these factors before making another one!!
If you’re struggling on your fat loss journey, comment a 🦋 and I’ll shoot you a DM!!
SHARE THIS to help a girl out💜
My clients have prerequisites for being able to go into a dieting phase (aside from just having body fat, or the desire to lose it)
You have to EARN the right to diet by taking care of your body and showing up for yourself consistently FIRST before we would consider putting you into a deficit.
Comment below which one hit home for you or surprised you!⬇️