**Hannah’s journey of navigating muscle building and fat loss while working night shift.**

In March 2024, Hannah enrolled in a 24-Week Muscle Building and Fat Loss Cohort.

After spending 6 months in a deficit in 2023, and a torturous 3-month reverse diet with a prior coaching company, she was ready to see what she could do independently with the cohort's support.

With the goal of moving her physique towards becoming a “little ball of muscle,” we set out on a building journey.

Her biggest fear going into the cohort was going through a build phase not being able to gain muscle, and struggling with fat loss afterwards.

The Periodization Plan:

Via the 24- Week Cohort:

March - June 2024 (12-Weeks):

Muscle Build Phase
Gained 3.2 lbs
Increased calories from 2100 to 2700

June - August 2024 (12-Weeks):

Fat Loss Phase
Lost 9 lbs
Never dipped calories below 2150 calories

So what’s next? Here’s the periodization plan Hannah is working on while staying in her continuing cohort for extra community support:

August - September: Maintenance

Hannah is enjoying maintenance after her fat loss phase and will be doing some traveling to Hawaii!

October - January: Muscle Building

After her travels are over Hannah will be diving back into a 4-month muscle-building phase to continue towards her goals of being a small ball of muscle.

February - April: Fat Loss

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

Hannah’s Key Takeaways of the Process:

The more educated I became, the more freedom I had

Putting in the hard work from the start has set me up for continued success, not just periods of perceived success followed by years of running in circles

Community is important. Finding people who understand and can support you makes all of the hard things seem possible because you know it’s possible for others

You have to marry the image of the lifestyle/physique you want with the daily life you are willing to live
Investing and believing in yourself is a journey, as cliche as it sounds. But when you start with a solid foundation, every step - whether you view it negatively or positively - gets you where you’re trying to go
Another day is another chance to begin - You really can quit believing everything you thought to be true about yourself, about your body - to make room for real, lasting change.
What you do matters, but how you do it matters more, it’s why I chose EPN