87-Pound Transformation With CrossFit and Counting Macros

Rachel's History With Food, Fitness, and Weight

Image Source: Rachel Bigbee

Rachel said she grew up using food as a coping mechanism and was 200 pounds by her early teens. She never seemed to lose weight even though she played sports throughout high school, and she convinced herself that weight loss was hopeless because of her genetics.

Rachel admits that she hated cardio and conditioning because carrying the extra weight made it extremely difficult to move without some form of pain. "I had two knee surgeries by my junior year, which further decimated my hope that I could live any other lifestyle," Rachel said.

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Rachel's Journey Begins

Image Source: Rachel Bigbee

In the Summer of 2017, at her highest weight of 215 pounds, Rachel moved to Northern Ireland. Not having a car as a means of transportation, she resorted to walking everywhere and a little bit of bike riding. Rachel said, "I began to see my weight change by coupling that daily exercise with cutting out all of the processed food we eat in America." By the Summer of 2018, she was 170 pounds.

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Rachel's Workouts

Image Source: Rachel Bigbee

When Rachel returned to the US in the Summer of 2018, she started attending classes at her local CrossFit box a few times a week. She began training three days a week but said, "Quickly, I fell in love with the community and support, so I bumped my membership to five days a week." She now goes nearly every day, even if it's just for active recovery or some version of mobility work.

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Rachel's Diet

Image Source: Rachel Bigbee

Rachel eats based on her workouts. She eats heavy carbs after a workout session and most of her fats before bed. "When my training is more vigorous, I eat six times a day," Rachel said. She sticks with simple foods: lots of chicken, broccoli, salads, and protein shakes, and as a single woman, she tries to eat what's cheapest.

"My favorite guilty pleasure is definitely sweets," Rachel said, and she's at the point now where she tries not to be too strict. "Life's short . . . if you want some chocolate, go for it. Everything in moderation."

In the Spring of 2019, to help with her performance at the gym and to learn how to fuel her workouts properly, a coach at her box recommended she check out the Renaissance Periodization Strength Templates that assist with macro counting. Prior to using them, she admits that she had an unhealthy relationship with food and under-ate in fear that if she ate proper meals, she'd put the weight back on. But that wasn't good for her performance in the gym, because it's hard to lift heavy when you're not eating enough.

Rachel said she used the RP app for three months to cut weight that and "it worked amazing. It definitely works if you're willing to weigh out your food and follow what they share about nutrition and when to eat based on your training," Rachel said.

The biggest thing the app taught Rachel is that food is fuel. She said, "if you starve yourself, you're not fueling your body, and it can't perform. If you overeat, your body stores the excess fuel as fat because you didn't use it as energy. I have learned so much just by teaching myself how to count macros and what works for my body!"

She added, "I'm a year into CrossFit. I'm literally shocked at times by how quickly I've progressed. When you get your nutrition on point, everything else flows behind it."

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What Rachel Eats in a Day

Image Source: Rachel Bigbee

Here's an example of a typical day of eating for Rachel:

First meal (breakfast): egg whites and peanut butter or fat-free Greek yogurt with stevia and some berries

Second meal (post-workout): hearty salad with chicken and lots of veggies

Third meal: chicken (cause it's easy) and broccoli

Fourth meal: protein shake because it's when I'm on my way to work

Fifth meal: either chicken or turkey with fajita veggies and salsa

Last meal: casein shake with a touch of peanut butter

"When it comes to eating, the simpler I keep my meals, the better my results are," Rachel said.

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Rachel's Non-Scale Victories

Image Source: Rachel Bigbee

Rachel shared these non-scale victories:

A boost in self-confidence
Setting PRs in the gym
Having to buy an entire new wardrobe
Being able to help others figure out the details of their own journey

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How Rachel Stays Motivated

Image Source: Rachel Bigbee

"For me, I don't look at training or nutrition as something that is optional. This is my body. Why wouldn't I want to do everything I can to make sure that I'm taking care of it? Especially after coming this far," Rachel said.

"Even on the days when I don't want to go to the gym, you will find me there," she added. Rachel realized early on that weightlifting, working out, and eating the right things aren't contingent on your emotions. "If you can look at these things objectively and treat them as boxes you check off each day, then you can achieve whatever goals you have." She said you'll learn how to say no to your cravings and how to press into the discomfort of a tough workout. "In the end, you will learn that motivation really has nothing to do with it. It's your discipline that makes your goals happen," Rachel said.

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Rachel's Advice

Image Source: Rachel Bigbee

Rachel wants you to know that "anything you want in life can be yours if you're willing to do the hard work to make it happen." She said that achieving your goals means you have to be willing to put in the effort and time. "The way you'll feel in your new, stronger body cannot compare to anything that might give you instant gratification," she said.

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Rachel's Final Thoughts

Image Source: Rachel Bigbee

Losing weight is about "rewiring your mind to develop discipline and willpower, strength, and perseverance," Rachel said. What may start as wanting to make a small change in your body can result in a life-altering change in your mindset — health starts in your mind. "Choose to believe that you can. Choose to believe that you are worth it," Rachel said.

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