Body Transformation: Rachel Mac Shed Over 25 Pounds!

Lifestyle, Transformation,

Body Transformation: Rachel Mac Shed Over 25 Pounds!

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This Weeks Transformation of the week is Rachel Mac, After being called a fat by a coworker during law school Rachel decided it was time to change her lifestyle and get in the best shape of her life!

 Body Transformation: Rachel Mac Shed Over 25 Pounds!
Age: 24
Weight: 155 pounds
Waist: 28″
 Body Transformation: Rachel Mac Shed Over 25 Pounds!
Age: 28
Weight: 130 pounds
Waist: 25″

What Made You Turn Your Life Around?

My weight had crept up steadily since college, and I found myself in a bar one night during a law-school summer internship getting called a “fat bitch” by a coworker (charming, right?) I had been living in this crazy world of self-delusion where I’d convinced myself that the dry cleaners were shrinking my pants, stores were changing their sizes – sounds crazy, but I had myself convinced.

I decided that day that I had to make a change.

How Did You Do It?

I started small, with little changes here and there – but I made sure they stuck. I didn’t work out at first, I just changed my diet. Skim milk instead of chips as a snack at school, bringing veggies so I wouldn’t get hungry, adding whey protein to my greek yogurt to get more protein. I started reading about nutrition and loved putting the new things I learned into practice. That kept me from getting bored.

After two months – and 20 lbs down – I hit the gym. I lost 15 more pounds in the next four months and got down to 120 lbs. I maintained that weight for three years before I started hitting the weights heavy and training for my first competition. I added about 12 lbs of muscle and took off some more fat, ending up at 128 lbs before my first show, the Arnold Amateur Bikini Competition in March 2011.

Rachel Mac Weight Loss

What Helped You Stay Motivated?

Results. I took progress pictures every week during training, which allowed me to take some of the focus off the scale and concentrate on the visual changes. Seeing those changes every week – and knowing that pictures were always coming up – kept me on track.

What Was Your Approach To Training?

At first – and for a while after that – it was cardio, cardio, cardio. Seemingly endless sessions on the elliptical and the stairclimber. I got to a point where I was eating very little and doing 6 hours of cardio a week and my body stopped changing – I was a smaller version of my heavy self. I wanted to build muscle and change my shape. So I hit the weights. Hard.

What Does Your Training Plan Look Like?

Chest, Biceps, Abs & Cardio
Back, Triceps, Calves & 30 min HIIT Cardio
Glutes & Shoulders
45 minutes steady-state cardio at 75% max heart rate
Abs, Calves & 30 min HIIT Cardio
Heavy Legs
Rest Day

Rachel Mac Weight Loss

What Was Your Approach To Nutrition?

At first, I focused on adding more protein and fiber to keep me fuller longer. I ended up on a very high protein, low carb, low fat diet when training for my competition, which got me really hard but left me hungry and cranky all the time. I now follow the paleo diet and try to keep my protein and fat moderate with very low carbs.

What Does Your Nutrition Plan Look Like?

Meal 1:
6 egg whites
1/2 cup oats
2 slices turkey bacon
Meal 2:
3 .oz chicken breast
1 .oz Fage 0% Greek yogurt
1 Tbsp. Frank’s Red Hot
7 pieces asparagus
Meal 3:
5 .oz chicken breast
1 cup black beans and onions
1 cup spinach
Juice of lemon
sprinkle of sea salt
Meal 4:
Quest Protein Bar – Vanilla Almond Crunch
Meal 5:
1 scoop Whey Protein – Chocolate Mint
1 small apple
Meal 6:
4 .oz grilled tuna steak
lemon juice
red peper flakes
7 pieces asparagus
Meal 7:
1 scoop Casein Protein – Chocolate Cake Batter
3 egg whites
blended ice and water

Did You Allow Yourself Cheat Meals?

I did – my transformation process took a long time, and I owe my success to that. I didn’t get extreme, I took it one step at a time. Now, I try to have a cheat meal once every five days to keep me sane.

Rachel Mac Weight Loss

What Supplements Did You Use?

Morning & 11am:

• OxyELITE Pro: (1 capsule ea.)
• Lean Green Green Tea Supplement: (1 caps)

Upon waking:

• Vibrant Health Green Vibrance greens powder: (1 scoop)
• Optimum Nutrition Enteric-Coated Fish Oil Softgels: (8 softgels)
• Optimum Nutrition AmiNO Energy: (1 scoop)
• NOW Vitamin D-3: (5000 IU)
• Optimum Nutrition Fitness Fiber: (1 tsp.)
• Twinlab Super E Complex: (1000 IU)


• Gaspari SuperPump MAX: (1 scoop)

During workout:

• SciVation Xtend, Green Apple: (1 scoop)


• Optimum Nutrition Gold Standard 100% Whey: (1 scoop)
• Optimum Nutrition Unflavored Glutamine Powder: (5g)


• Optimum Nutrition Gold Standard 100% Casein: (1 scoop)

What Is Your Lifestyle Like Now?

It’s subtly different. Like, I get dressed in the morning more quickly, and without the negative self-talk that was so dominant when I was heavy. I don’t make excuses for myself anymore – in any area of my life. I’m more efficient with work because I understand being goal oriented and getting things done. And the weight of self-consciousness has been lifted off my shoulders; I’m happier, more confident, more outgoing, and (I’m sure) more fun to be around.

Rachel Mac Weight Loss

Any Suggestions For Others?

Girls – a common misconception is that if we train like bodybuilders, we will look like bodybuilders. That’s not true! We’re simply not set up for that. So GET TO THE WEIGHT ROOM! There are too many women who are slaves to the cardio machines and I see them week in and week out, their bodies never change. The way to get rid of cellulite and re-shape your body is to reduce body fat and build muscle (most women call this whole process “toning up”) – two-lb neoprene weights aren’t going to do this.


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