PERIODIZATION

Just like exercise, compositional goals should be done on a cycle.

You can’t stay in a caloric deficit forever, your metabolism will adapt & slow down.

You technically could stay in a building phase forever, but for most people – it’s hard to eat the amount of food required.

You can absolutely stay at maintenance forever.

That being said, most people are reading this because they have compositional goals and will be cycling through at least one or two of these phases.

Here is an example of what a goal of fat loss might look like:

  • 8-12 WEEKS: DEFICIT/CUT – LOSE 8-15 LBS
  • 1-2 WEEKS: MAINTENANCE
  • 8-12 WEEKS: DEFICIT/CUT – LOSE 8-15 LBS
  • 3-6 MONTHS: REVERSE DIET – MAINTAIN WEIGHT/BUILD MUSCLE

Here is an example of what a goal of muscle building might look like:

  • 3-6 MONTHS: SURPLUS/BUILD – GAIN 5-15 LBS (5-9 LBS MUSCLE GAIN)
  • 8-12 WEEKS: DEFICIT/CUT – LOSE 8-15 LBS
  • 12 WEEKS: REVERSE DIET – MAINTAIN WEIGHT/BUILD MUSCLE

Keep in mind, this is a general guide – some people may need a diet break after 4-5 weeks depending on other stressors. Some people may not actually be seeing that much change on the scale but are seeing compositional/strength changes, some people may only do one cut cycle and reach their goal weight.

Share this post

Hi, I'm Brooke

Women’s Functional Nutritionist & Fitness Specialist along with CEO of Elysian Women’s Wellness.

God, family, fitness – in that order.  Fitness isn’t my job, it’s my passion. My favorite things include traveling the world, being a mama and making a difference.  

14 years of experience in the wellness industry has brought me to an understanding that when you’re ready – you’ll do it. So when you are, we’re here to keep you simply well.

METABOLIC oPTIMIZATION METHOD
(1-1 ONLINE COACHING)

The last “program” you’ll ever buy. Your individualized training & nutrition plan that teaches the why & how to create lasting changes with me by your side every step of the way!

GET YOUR FREE HEALTHY HORMONE BLUEPRINT!

Thank you for subscribing!

This error message is only visible to WordPress admins

Error: No feed found.

Please go to the Instagram Feed settings page to create a feed.

LEvel Up Programming

Level 0, 1, 2 & 3: Level Up your workouts with beginner to advanced plans designed with a focus lift each month, progressive overload, instructional videos & all inclusive training & nutrition guides.