Anika’s 12 month Periodization Case Study
Anika signed up for 1:1 coaching in April to build muscle and, overall, improve her aesthetic to look like she lifted.
As a busy mom living in Guatemala, we worked on strategies to increase overall activity, pushing hard in the gym, and coached her through dialing in her eating habits to optimize muscle gain.
Anika’s Nutrition Periodization for our 37 weeks together:
8-Week building foundations and finding the top of maintenance
14-Week Muscle Building Phase
11-Week Fat Loss Phase (with a 2-week diet break in the middle due to vacation)
2-Weeks (and onwards) of working on maintaining
Non-Scale Wins
Found balance in eating and enjoying foods out with friends and family
Crushed her workouts and made progress in gym lifts following programming from Paragon Training Methods
Built a healthy eating blueprint for her lifestyle that still includes a cupcake here and there
Created a foundation that will make future deficit and surplus phases nearly effortless, and feels empowered to do them on her own
She was able to create a healthy eating blueprint that made 2 weeks of travel stress-free, focusing on protein and steps and finally enjoying a vacation free from food guilt or overeating.
In 37 weeks, we:
Gained 7.5lbs during muscle-building
Lost 6.6lbs in the deficit
Dropped inches everywhere
Came in with an objectively leaner and more muscular physique
