In August 2023, shortly after getting engaged, Amanda enrolled in our *very first* 12-week Muscle Building Cohort.

Knowing her wedding would be in August 2024, she wanted as much time to prep as possible to feel her best on her wedding day, and she knew part of the bridal look she wanted to achieve required more muscle.

Her biggest fear going into the cohort was going through a build phase (i.e. a calorie surplus) without being able to gain muscle and then struggling with fat loss afterward.

The Periodization Plan:

Via the 12-Week Cohort & Continuing Group:

August 2023 - February 2024 (24 Weeks):

Muscle Build Phase
Gained 7.0 lbs
Increased calories from 2000 to 2600

February - June 2024 (17 Weeks):

Fat Loss Phase
Lost 17.3 lbs (!!!!)
Never dipped calories below 1750 calories

June 2024 - August 2024 (12 Weeks):

Maintenance
Easily maintained progress eating 2100-2200 calories, and coasted into her wedding day

So what’s next?

Here’s the periodization plan Amanda is working on while staying in her continuing cohort for extra community support:

August - December: Maintenance

Amanda is enjoying maintenance after her fat loss phase and wedding until her Honeymoon in December!

December - March: Muscle Building

After her honeymoon is over Amanda will be diving back into a 4-month muscle-building phase.

March - May: Fat Loss

Amanda has a fat loss phase planned for the spring post her muscle build.

Amanda’s Key Takeaways of the Process:

It’s a process and takes time; quick fixes only lead to frustration/unfulfilled long-term goals.

I learned to stop looking at food as “good” or “bad” and instead think of it as “what’s the best way to fuel my body.”

The scale is just a number. Yes, it helps with data and making adjustments, but the most important thing is how you feel. The pictures and measurements show more changes than the number on the scale. I'm no longer scared of the number I see on the scale.

When in doubt, go back to the basics; check your sleep, drink your water, and get some movement. Tomorrow is always another day.
You have to make the commitment to invest in yourself. Embrace the uncomfortable moments. Trust the process and lean on those around you when you’re struggling.
Sometimes it sucks. Going through a deficit and being hungry or going through a bulk and feeling fuller than ever, sucks. This is why periodization is so important.
Ensure you can commit to the cut or the bulk for however many weeks. You may need to make life changes to reach your goals; if you’re not willing to do so, then you need to realign your goals for the lifestyle you want. Those few uncomfortable weeks will be worth it.