The Nutritional Blueprint

Amanda’s transformation was built on a foundation of sustainable habits and structured nutrition, tailored to improve her relationship with food and achieve long-term success.

• Primer Phase:
Amanda prioritized healing her relationship with food by eating at maintenance calories (~2,300) for nine months. She focused on protein intake (1g per pound of body weight) to manage hunger, balanced her diet with healthy fats and complex carbs for hormonal health, and established consistent habits like daily movement, hydration, and sleep.
  • Outcome: Improved relationship with food, reduced binge eating, and early weight loss due to increased lean muscle mass boosting metabolism.
• Fat Loss Phases: 
Amanda executed two separate fat loss phases, each with a slight calorie reduction (starting at 1,955 and finishing at 1,400). During these phases, she maintained high protein intake, incorporated cardio (starting at 2 sessions per week and progressing to 4), and increased her training frequency to 5 times per week.
  • Results: Amanda successfully lost 92 lbs over the course of her fat loss journey, achieving a low weight of 148 lbs without reverting to binge eating.
• Reverse Diet and Lean Building Phase:
After achieving her fat loss goals, Amanda shifted focus to strength and muscle development. She gradually increased calories back to maintenance (2,900/day) and entered a lean building phase with a calorie intake of 2,600.
  • Outcome: Amanda gained lean muscle while maintaining a healthy, balanced physique, showing the power of reverse dieting and strategic muscle-building.
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Training Regimen

Amanda’s training evolved throughout her journey to complement her nutritional phases and support her goals:

• Primer Phase:
Strength training 3x per week, focusing on building foundational strength and consistency.
• Fat Loss Phases: 
Increased to 4-5 strength training sessions per week, paired with cardio (starting at 2 sessions per week and progressing to 4). She maintained progressive overload to retain muscle and strength during calorie deficits.
• Lean Building Phase:
Transitioned to 6 strength training sessions per week to maximize muscle growth, with a focus on compound lifts and hypertrophy.