Elise’s 9 month periodization Case Study

May 15

If you follow EPN on Instagram, you may have seen Elise’s testimonial in January , in which she re-comped in a build, gaining 5 lbs of muscle, losing 1.5% body fat, and eating 500 more calories a day.

And now we’re back with a full periodization update 😈.

After a full fat loss phase and maintenance, we’re back to our “start weight” but leaner both visually and by measurements.

Periodization Thus Far:

October - December: Maintenance

Coming out of a deficit, we reversed metabolic adaptation and refound the top of maintenance while navigating holiday travel

December - March 9th: Muscle Build

12-week surplus where we focused on training to failure and gained 2.5 lbs

March 10th - Memorial Day: Fat Loss

12 Week fat loss phase, where we lost 8.8lbs, and strategically implemented cardio and higher carb days as hiking season geared up

Summer: Performance Maintenance

Elise signed up for a 33rd birthday hike at Macchu Picchi that we couldn’t pass up training for.

So what’s next? Here’s the periodization plan Elise and I worked out for her:

Summer: Performance Maintenance

It’s mountain climbing and bikini season, so we’ll continue with maintenance calories and ensure we’re fueling properly for climbing some of Colorado’s biggest peaks

Fall: Short Deficit

Between hiking season and the holidays, we’ll hit a six-week deficit before Elise goes on a cruise in October to tighten up after the performance maintenance phase.

Winter: Muscle Gain Season