Tyne'S 18-MONTH PERIODIZATIONCASE STUDY
Tyne joined an EPN cohort in September 2024.
Her goal was simple: she wanted to look like she actually lifted. She'd been putting in the hours in the gym for years. It wasn't showing up the way she wanted.
Then, in the midst of the cohort, she got a foot injury that required surgery.
The build she'd signed up for was not going to happen. But she did something most people wouldn't have considered: she stayed in the cohort anyway
She spent the first four months learning her body, understanding her data, and building the foundation while she healed.
Then she got to work.
Over the next 18 months, she navigated:
Foot surgery and a long, non-linear recovery
Significant hormonal upheaval
A new job
Two kids with an incredibly busy activity and support schedule.
Had she quit on herself during the recovery process, thinking “it's not the right time,” she never would have achieved this. 👉
The Periodization Plan:
Sept 2024 - January 2025: Maintenance
Joined for a build, got injured instead. Used this phase to learn her body, understand her data, and build the habits that would carry every phase after it.
January - April 2025: 13-Week Fat Loss Phase
Once she recovered enough to start lifting consistently in the lower body, we decided to enter a fat-loss phase.
May - August 2025: 13-Week Muscle Building Phase
Tyne was chomping at the bit to start building.
August - October 2025: 8-Week Fat Loss Phase
Using the foundations from her first fat loss, she executed an even more efficient one on her second go-round.
November - January 2026: Maintenance
With hormonal issues, we spent this time at maintenance.
February - March 2026: 8-Week Fat Loss Phase
The Scale? A mindduck
Over the last 18 months, the net change on the scale has been only 3.1 pounds, but the ups and downs in that time frame are enough to drive most people crazy, to the point that they're afraid to actually take the first step.
But Tyne did.
*Yes, these are the exact same weight, not a typo
More in 18-months than YEARS of DIY
Tyne described what happened after combining proper nutrition along with implementing progressive overload principles with Stronger by the Day:
"My body has changed more in a year and a half of doing simple, consistent exercises with added weight than it ever did doing group fitness classes for years."
She wasn't doing anything exotic. She was lifting consistently, hitting her protein targets, eating at the right times for each phase, and focusing on bringing the intensity to her lifting sessions to make them count. That's it.
And she'll tell you firsthand that she wasn't 100%, especially when it comes to navigating injury, kids being sick, and the ever-changing schedule that comes with middle schoolers. She put her consistency at about 80%.
What She'd Tell Someone Who Thinks Their Life Is Too Chaotic for This
On the injury and setbacks: The foundation year wasn't wasted time. Learning her body during maintenance, before a single build or cut, made every phase after it more effective. If your plan falls apart, stay in it anyway. The habits you build in the "off" phases are what carry you through the hard ones.
On the scale: The scale is one data point. During periods of hormonal changes, stress, or life chaos, photos and measurements tell a more honest story. Don't let a noisy week become a decision you'll regret.
On consistency: She described her training and nutrition consistency as "freeing rather than a chore." That shift, from discipline as restriction to discipline as structure, is what made 18 months feel sustainable rather than exhausting.
She’s Not Done Yet
After 18 months of builds, cuts, an injury, hormonal chaos, and a new job, Tyne is currently wrapping up part two of a fat loss phase after a four-week maintenance break, feeling the strongest and most grounded in her nutrition she's ever been.
She's transitioning into the EPN Graduate Cohort, where she'll continue building on everything she's learned with a community of women at the same graduate level who enjoy camaraderie and group accountability.
And she already knows what's coming next: another build. Because once you've seen what your body can do with the right fuel and the right structure, you don't go back to under-fueling ever again.
