Ali and her BFF Jen signed up for my March 16-week Muscle Building Cohort as a “package deal” because while they’d gone through fat loss and maintenance with prior coaches, they realized they needed to try one last phase, building.

Ali navigated the mental hurdles of the build like a champion, especially given she’s one of the “lucky ones” who has extreme weight fluctuations around her cycle, and was navigating a very stressful transition in life.

She came into this cohort thinking she needed to lose 15-18lbs.

By the end of the fat loss phase, she achieved her goal physique, without losing a single lb from her start-of-cohort weight.

The Periodization Plan:

Via the 16-Week Cohort

Mid Feb - Mid March (4 weeks): Maintenance

We dialed in fat and fiber, but Ali came in with a strong understanding of her maintenance calories.

Mid March - End of May (12 weeks): Muscle Building

She gained 9.2 lbs
Note that Ali is a hyper-responder to carb fluctuations, so she “gained” 3 lbs immediately starting her build and lost those same 3- 4 lbs the week she started her fat loss phase.

Via Continuing Cohort

June - September (13 weeks): Fat Loss

lost 9.6lbs and 6"

October: Maintenance into Muscle Building

Ali is taking 4 weeks at Maintenance before starting her second build with EPM

What’s next for Ali

Ali is planning on continuing with us for the next build before she graduates next spring! She’ll continue working through this plan with her cohort group.

October - March: 22 Week Muscle Build

Ali is eager to try another build phase with more experience under her belt and a less stressful time of year than the last go round.

April to June: 13-Week Fat Loss Phase

We’re going to knock out a fat loss phase that will align with the tail end of the school year, when it’s a little easier to maintain the structure required for fat Loss

July: Maintenance and Graduation

Ali will be ready to DIY everything moving forward

Ali’s Key Takeaways of the Process:

I used to be a pro at living in a deficit. I spent so much of my adult life in this phase, trying to be the smallest version of myself. This deficit was focused more on revealing what I had built instead of trying to shrink it.

Learning what it feels like to be well fed has been life-changing; the increased calories positively impacted everything from my sleep, lifting ability, capacity for life, and freedom to enjoy all the foods.

Body recomp really does happen in a build. Under Laura’s guidance, I learned how to consistently push to failure.
A pre-workout Rice Krispies treat has opened my eyes to the importance of training fueled. Once I figured out quick, convenient carbs for my 0430 workout, I started looking forward to enjoying it on my way to the gym and feeling like she Hulk at it.
The number on the scale is important, but not because it defines me, because it is a piece of data. I’m no longer scared to step on the scale, and I can now explain what is happening in my body that has caused the scale fluctuations. If i’m ovulating, the scales go up 3-4 pounds of water. Ate a big, late meal out last night, and the scale is up 2 pounds because of water retention from increased salt and increased food volume in my stomach. It’s been so freeing not to be defined by the number.