Kathleen Completely Transformed Her Body With Renaissance Periodization

For the first 12-week cut in January 2018, Kathleen used the RP fat-loss template, which gave her daily macros for six meals. They varied depending whether it was a training or nontraining day. On lifting days, she chose the intensity of her training (light, moderate, or hard) and ate the amount of macros listed for each meal, using foods that were approved and listed on the template. Kathleen said she tried to stick to foods she could eat consistently and that were easy and convenient for her schedule.

For her most recent cut, from the beginning of 2019, Kathleen used the RP Diet app. It's similar to using the template as far as following the macros based on her weight and training, but other factors were added in as well. "The app asked for my daily activity level, the choice of four to six meals a day, more selection of cut-approved food choices, meal-time notifications, weigh-in notifications, and a chart to track my daily progress," Kathleen explained.

"If I don't follow my meals exactly, then it can cause me to feel extra fatigued and not train as well during my workouts," Kathleen said. The amount of carbs varies depending on how intense her training is, so it was very important for her to follow the plan as close to 100 percent as possible in order to get the best results for her training and fat-loss goals.

Kathleen typically has six meals a day, adding a "workout" shake on her training days. Her daily total macros were about 150 grams of protein, 30 grams of carbs, and 45 grams of fat, with most meals being around 25 grams of protein, five grams of carbs, and 10 grams of fat.

Here's an example of what she ate in the last six weeks of her fat-loss cut:

9 a.m.: Chicken thighs, sautéed squash or zucchini noodles, and a few cashews. "If I'm in a rush, I will have 25 grams of whey vanilla protein mixed with water or unsweetened vanilla almond milk," Kathleen said.

11 a.m.: Grilled chicken thighs with one-and-a-half cups sautéed squash. "I cook the squash with fat-free butter spray and a blend of garlic salt and Frank's RedHot seasoning," Kathleen said.

1 p.m.: 10 grams vanilla whey protein mixed with water and creatine (a supplement that can help build muscle) — she drinks some during the workout, then finishes the rest afterward.

Train from 1-3 p.m.

3:30 p.m. post-workout meal: Grilled chicken thighs, two cups raw spinach, a few diced strawberries, and a little low-calorie dressing.

5:30 p.m.: Chicken thighs or 90 percent lean ground turkey sautéed with one-and-a-half cups zucchini noodles, and a few pistachios.

8 p.m.: Chicken thighs or 90 percent lean ground turkey sautéed with one-and-a-half cups of zucchini noodles, and a few pistachios.

"If my schedule was hectic or I didn't have time to eat at the exact prescribed time, I would combine two meals to have one combined dinner and sometimes would have a sirloin steak or pork tenderloin instead of chicken," Kathleen explained.

10:30 p.m. (35 grams of protein, five grams of carbs, 15 grams of fat): Chocolate casein, peanut butter, and three-quarter cup unsweetened vanilla almond milk all mixed together to make a pudding. If she had extra carbs left for the day, she'd add diced fresh strawberries.

RP helps fuel Kathleen's body each day in order to have the energy and strength to get her through her weekly training sessions. Over the past one-and-a-half years, Kathleen has been doing a mix of Strongman/Strongwoman strength training along with a mix of hypertrophy work (high volume/high rep).

"My training typically lasts about two hours and equals working sets ranging from 15 to 35 sets depending on the day. I try to have one main strength lift each training day (bench press or squat) and add hypertrophy work depending on which part I did," Kathleen explained. During the last two fat-loss cuts, she trained five to six days a week.

Kathleen competed in her first Strongwoman competition in 2018 and placed third out of eight women. "I'm not sure I would have done as well if I wasn't following a program that fueled me through my training like RP did," Kathleen said.

Another training victory for Kathleen was accomplishing her goal to be able to do 10 strict pull-ups. "When I first found RP, I was lucky to do two to three reps, and toward the end of my cut in 2018, I was doing three sets of 10 strict pull-ups. I believe I ran around the gym cheering extra loudly that day because I not only made my goal but exceeded it," Kathleen said, beaming. Now, this year Kathleen is doing sets of 12 to 14 reps.

"The biggest nonscale victory will have to be the body confidence I gained," Kathleen shared. "Before my last two fat-loss cuts, I would scroll through my Instagram feed seeing women wearing crop tops at the gym, and I would always tell myself, 'I wish I had the confidence to wear that.' Here I am today, a week after finishing my second full cut, and I'm now that woman who always wears those cute crop tops. I absolutely love the way I look (flaws and all) and appreciate all that my body can accomplish."

Kathleen says to take weekly progress pictures, because the leaner you get, the harder it is to see big scale movements. And if you're building muscle, the scale numbers may go up, while your body fat is decreasing, and the photos will show you your progress more accurately.

Kathleen is big into rewarding herself for reaching goals. After finishing a cut, she'll buy herself a new dress, custom bikini, or weekend trip. "Even just one night out in a brand-new sexy dress and taking that perfect IG-worthy photo is motivation enough some days to just remind myself to keep on track," Kathleen said.