In July 2024, Mark and Crystal joined Mickee’s Maintenance Cohort. They shared similar goals of overcoming a metabolic stall, improving their body composition, and learning the skills necessary to adjust their calorie intake - how, when, and why to make those adjustments.

We established the following additional goals:

Identify their top-end maintenance first to ensure solid biofeedback.
Focus on unlearning outdated strategies that had kept them in a very low-adapted maintenance state.
Develop a periodized plan that includes their first strategic muscle-building phase during the holidays.
Transition to a fat loss phase in February 2025 after completing more than seven months of metabolic work.

The Periodization Plan:

Via the Cohort

July - October 2024: Found Top End Maintenance

We built foundations and found the top of maintenance. Mark increased 1000 calories from where he started!

October 2024 - February 2025: 4.5-Month Muscle Build

Changed training to Progressive Overload & followed The Practical Athlete programming
Mark gained 6lbs
Crystal gained 4.5 lbs - Incredible Glute/Quad gains

February 2025- May 2025: 12-Week Fat Loss.

Mark lost 13 lbs
Crystal lost 7.5 lbs

May 2025- Current: Maintenance

Straight back to known Maintenance calories. There is no need to reverse diet. They are planning on holding at maintenance for the summer and a beach vacation.

July 2025- February 2026: 6+ month Muscle Build on the Books

Crystal’s Key Takeaways of the Process:

Maintenance Phase:

After doing another program for almost 2 years, I had hit a wall. I didn’t know my maintenance calories, my muscle building had slowed, and I was bored with tracking. I was ready to make progress!
Mark and I both loved the 12-week maintenance cohort, and we quickly gained the knowledge we needed!

Muscle Build Phase:

I never thought I’d do a muscle build after watching others go through it. However, Mickee was super convincing, and we both dove into a 16-week muscle build.
I learned so much from all 3 phases of the program and utilized TPA programming.
I now understand that I need to fuel my body to see the body composition changes I want.
I'm no longer chasing the lowest number on the scale.

Deficit Phase:

I lost the weight I gained in the build, and am seeing new muscles!
EPN gives you so much data to track—there’s no way to go off the rails. Everything in this program has a purpose.
I can’t wait for my second build to see more changes in my body composition.

Mark’s Key Takeaways of the Process:

I have struggled with my weight for years, constantly going up and down on the scale. I’ve tried countless programs but always felt they lacked the education I needed to move forward. I was stuck in a deficit at 1800 calories & fell back into old habits—overeating and gaining weight.

Like previous programs, I joined with the primary goal of losing weight. I never expected a program to start by first figuring out my maintenance calories and not focusing on weight loss.

After the initial Maintenance cohort, with incredible education and support from Mickee and EPN, I decided to gain weight and build muscle on purpose. I was nervous but confident!

After the build, I moved into a deficit, and it was the easiest weight loss I’ve ever experienced. I ate more food in this deficit than ever, and the weight came off faster than expected.
I had initially planned for a 20-week deficit, but after 13 weeks, I felt my body telling me it was time to return to maintenance.
In the past, I would’ve stayed in a deficit too long, pushed through, and then ended up overeating again and continuing the yo-yo cycle.
Now, thanks to EPN and Mickee, I have a completely new mindset, a clear path forward, and finally the tools and support to make my journey sustainable.

What’s next For Mark & Crystal:

After a very successful cycle of maintenance to build to deficit, we are seeing massive body composition changes.

We absolutely crushed their initial goals of improved body composition! Both Mark & Crystal are excited to move into a longer and more aggressive build to close out 2025.

June - July 2025: Maintenance

They will enjoy some fun family vacations and a schedule allowing flexibility with foods and workouts.

July 2025 - February 2026: Muscle Build

We decided to dive deep and spend 6+ months in round 2 of a structured build. New gym equipment, holiday calories, and a well-fueled mindset will set them up for a Spring 2026 Deficit!