Rachel contacted Jerome last year as she’d been impressed with results that she’d seen online.
Although she was going to the gym and making an effort to get fit, she was a bit lost with what to do.
Knowing that the results both Jerome & The Performance Project team had got with other female clients, were a result of weight training, she was curious to learn more.
As she started to see her body changing shape, she began really enjoying the process. Jerome then put forward the idea of a doing a photoshoot and that was that. A date was set and clear goal was in sight.
Rachel weight trained 4x per week for around 60 minutes at a time. The amount of cardio Rachel did increased as the months went on and in the final few weeks, Rachel was doing a total 4x 30 minute sessions per week. Her preference was either to go for a walk or use the cross trainer. Nothing too exciting!
Some stats for you: Rachel’s starting weight was 154lbs (70kg), she got down to 130.8lbs (59kg).
The first couple of months were spent increasing Rachel’s calories and working on upping her protein intake. Once she was consuming a consistent amount every day, she had a target of around 1,500-1,600kcals to reach.
As the months went on, there came a point in which calories needed to drop ever so slightly. The final weeks of her photoshoot preparation were spent consuming around 1,350kcals per day, 5 days per week. She had 2 re-feed days per week which allowed her to enjoy a ton of extra carbs (at 1,800kcals).
Note from Jerome…..
Rachel was an absolute pleasure to coach! Getting her into shape was a breeze as she listened to every instruction and just got on with things.
Not only has she now got a completely new understanding of training but she also really understands nutrition too. She knows that this wasn’t a 8 to 12 week diet, which is very important in todays world of celebrity diet fads. Granted, she sacrificed certain things a long the way but she regularly ate out, enjoyed plenty of carbs daily and even indulged in a bag of skittles once per week, MINIMUM! (lol).
Well done Rachel, you did a great job!
Final comparison picture:
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