Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

<div id="DPG" webReader="67.8674884438"><div class="side-bar" webReader="-14.5913978495"><div class="c15"><img src="images/2014/rachel-olsen-transformation-vital.jpg"/></div><p><strong>Name:</strong> Rachel Olsen<br /><strong>Email:</strong> <span class="c16"><a href="mailto:elephantolsen@yahoo.com">elephantolsen@yahoo.com</a></span><br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/rachelolsen/">rachelolsen</a><br /><strong>Location:</strong> United States</p></div><h3 class="article-title">Why I decided to transform</h3><p>My parents had health problems from their weight and I never had a good example of how to eat healthy or exercise growing up. In sixth grade, I decided to change my life and not follow in their footsteps. I was 200 pounds and at that point of being morbidly obese, so I started eating healthy and lost 50 pounds in one year.</p><p>I started playing basketball in second grade and ran cross country and track from seventh grade until my sophomore year of high school. I got into cosmetology as a junior, quit basketball, and got a gym membership. I was a cardio girl initially and didn't start lifting weights until January 2013.</p><p>After months of lifting and watching my body change, I was ready to see how far I could push myself and began my journey to the NPC stage. I had never been comfortable in a bikini, but I set a goal and achieved it. It took 21 weeks, a loss of 40 pounds, tons of dedication, and passion to get where I needed to be.</p><div class="body-transformation-before-after" webReader="34"><p>Before </p><p>After </p><p><strong>AGE</strong> 18 / <strong>HEIGHT</strong> 5'5" / <strong>BODY FAT</strong> 24%</p><p><strong>AGE</strong> 18 / <strong>HEIGHT</strong> 5'5" / <strong>BODY FAT</strong> 13%</p></div><a href="http://bodyspace.bodybuilding.com/fitboard/post?url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fimages%2F2014%2Frachel-olsen-transformation-fitboard.jpg" class="fitboardrolloversm" title="Submit"><span class="displace">Post To Fitboard</span></a><h3 class="article-title">How I accomplished my goals</h3><p>I worked hard every day and never lost sight of what I wanted. I trusted and loved the process. The body is an amazing creation and requires food to fuel it. Sticking to my meal plan was the best way to see results.</p><p>I found motivation from myself because others just let me down mostly. I always set new goals that were near unimaginable to meet at the time and gave it my all to reach them.</p><div class="article-ad" webReader="25.0884955752"><a href="http://www.bodybuilding.com/fun/trans.htm"><img src="http://www.bodybuilding.com/fun/images/2013/transformations-of-the-week-smallbox.jpg" alt="Apply Here To Be A Transformation Of The Week!" width="200" height="114"/></a><div class="c20" webReader="6.37168141593"><h4><a href="http://www.bodybuilding.com/fun/trans.htm">Apply Here To Be A Transformation<br />Of The Week!</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!</p></div></div><h3 class="article-title">Supplements that helped me through the journey</h3><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="images/2011/now-omega-3_50.jpg" alt="NOW Omega-3" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/o3.html">NOW Omega-3</a></strong></span>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2013/pro-supps-mr-hyde_50.jpg" alt="Pro-Supps MR. HYDE" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/pro-supps/mr-hyde.html">Pro-Supps MR. HYDE</a></strong></span>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/amino-energy_50.jpg" alt="Optimum AmiN.O. Energy" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/essential-amino-energy.html">Optimum AmiN.O. Energy</a></strong></span>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/dymatize-iso-100_50.jpg" alt="Dymatize ISO-100" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/dymatize/iso-100.html">Dymatize ISO-100</a></strong></span>
</li>
</ul></div><h3 class="article-title">Diet plan that guided my transformation</h3><p>Unfortunately, due to my genetics my diet has to be 100 percent on point for my body to change. Diet is the key to see results. To cut body fat, I had to consistently eat clean foods five times per day.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-oats.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oats</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong></span>
<p><span class="mpt-content content">5</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong></span>
<p><span class="mpt-content content">1/4 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/greenbeans_50.jpg" alt="green beans" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11052')">Green Beans</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="Brown Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20036')">Brown Rice</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/dymatize-iso-100_50.jpg" alt="Dymatize ISO-100" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/dymatize/iso-100.html">Dymatize ISO-100</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="Natural Peanut Butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16398')">Natural Peanut Butter</a></strong></span>
<p><span class="mpt-content content">1 tbsp</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong></span>
<p><span class="mpt-content content">4 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c21"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c21"><img src="images/2011/cauliflower_50.jpg" alt="Cauliflower" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11135')">Cauliflower</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
</ul></div><h3 class="article-title">Training regimen that kept me on track</h3><p>To build muscles, you have to lift heavy. Girls shouldn't be afraid of weights. I gave maximum effort and finished every rep during every workout. I enjoy working out, so it's never a struggle to get to the gym.</p><p>I lift six days per week with one rest day. I do 30-45 minutes of cardio per day and hit core when necessary. I work shoulders and glutes twice per week because they are the most important muscles in bikini.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Female/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Barbell Bench Press - Medium Grip</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Female/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Female/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Female/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdown</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Female/t/342_1.jpg" alt="Lying Triceps Press" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Female/t/342_2.jpg" alt="Lying Triceps Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Lying Triceps Press</a></strong><br />5 sets of 10 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_1.jpg" alt="Pushups" width="53" height="53"/></a> <a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Female/t/70_2.jpg" alt="Pushups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups')">Pushups</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_1.jpg" alt="Bench Dips" width="53" height="53"/></a> <a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Female/t/344_2.jpg" alt="Bench Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bench-dips')">Bench Dips</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shoulder-press')">Dumbbell Shoulder Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_1.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a> <a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_2.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rear-delt-fly')">Cable Rear Delt Fly</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_1.jpg" alt="Front Plate Raise" width="53" height="53"/></a> <a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_2.jpg" alt="Front Plate Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-plate-raise')">Front Plate Raise</a></strong><br />3 sets of 10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_1.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Female/t/32_2.jpg" alt="Dumbbell Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-lunges')">Dumbbell Lunges</a></strong><br />2 sets of 25 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Female/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Barbell Deadlift</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('sumo-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/722/Female/t/722_1.jpg" alt="Sumo Deadlift" width="53" height="53"/></a> <a href="javascript:pop('sumo-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/722/Female/t/722_2.jpg" alt="Sumo Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sumo-deadlift')">Sumo Deadlift</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Female/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />3 sets of 10 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('one-leg-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/111/Female/t/111_1.jpg" alt="One Leg Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('one-leg-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/111/Female/t/111_2.jpg" alt="One Leg Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-leg-barbell-squat')">One Leg Barbell Squat</a></strong><br />3 sets of 10 reps (each leg)</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_1.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a> <a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_2.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('crossover-reverse-lunge')">Curtsey Lunges</a></strong> (Weighted)<br />3 sets of 15 reps (each leg)</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_1.jpg" alt="Pullups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Female/t/46_2.jpg" alt="Pullups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pullups</a></strong> (Assisted)<br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Female/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent Over Two-Dumbbell Row</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Female/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Female/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_1.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Female/t/10_2.jpg" alt="Wide-Grip Lat Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Lat Pulldown</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('straight-arm-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/11/Female/t/11_1.jpg" alt="Straight-Arm Pulldown" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/11/Female/t/11_2.jpg" alt="Straight-Arm Pulldown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-pulldown')">Straight-Arm Pulldown</a></strong><br />3 sets of 15 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Female/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Female/t/328_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shoulder-press')">Dumbbell Shoulder Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Female/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Female/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_1.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a> <a href="javascript:pop('cable-rear-delt-fly')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/867/Female/t/867_2.jpg" alt="Cable Rear Delt Fly" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rear-delt-fly')">Cable Rear Delt Fly</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_1.jpg" alt="Front Plate Raise" width="53" height="53"/></a> <a href="javascript:pop('front-plate-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/230/Female/t/230_2.jpg" alt="Front Plate Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-plate-raise')">Front Plate Raise</a></strong><br />3 sets of 10 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Female/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_1.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a> <a href="javascript:pop('one-legged-cable-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/101/Female/t/101_2.jpg" alt="One-Legged Cable Kickback" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('one-legged-cable-kickback')">One-Legged Cable Kickback</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c22"><span class="mpt-images"><a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_1.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a> <a href="javascript:pop('crossover-reverse-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/585/Female/t/585_2.jpg" alt="Crossover Reverse Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('crossover-reverse-lunge')">Curtsey Lunges</a></strong> (Weighted)<br />3 sets of 15 reps (each leg)</span></li>
<li class="rowBgColor c22"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Female/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong> (Single-leg)<br />3 sets of 15 reps (each leg)</span></li>
</ul></div><h3 class="article-title">What aspect challenged you the most</h3><img src="images/2014/rachel-olsen-transformation-graphic-1.jpg" width="275" height="437" border="0" class="right-image"/><p>"Believe in yourself and what your body is capable of."</p><p>I struggled mostly with dieting. Growing up and being taught to eat unhealthy is a hard trait to break. When I started to see results after sticking to my diet, it made every challenge I faced worth it.</p><h3 class="article-title">My future fitness plans</h3><p>My next show is May 3, 2014 at the Ronnie Coleman Classic. I'll be doing figure instead of bikini because it suits my body type better and I enjoy the look more than bikini. As an added bonus, I get to lift heavy, which I couldn't with bikini because I genetically build muscle fast.</p><p>Qualifying for nationals in 2014 is my main goal. I want to obtain my pro card before I turn 21 years old. I'm currently looking for sponsorships and modeling opportunities.</p><h3 class="article-title">Suggestions for aspiring transformers</h3><p>Believe in yourself and what your body is capable of. Never lose faith that you will get where you need to be and stick to your diet.</p><p>Diet and consistency are absolutely key. Do it for yourself and never let anyone persuade you to do something that isn't your passion.</p><h3 class="article-title">How Bodybuiding.com helped me reach my goals</h3><p>Bodybuilding.com has the best prices and has made bodybuilding a more affordable sport. Competing is complicated and Bodybuilding.com simplified it. The site has several diets and workout plans that are easy to follow.</p><h3 class="article-title">Rachel's Top 5 Gym Tracks</h3><p><img src="images/2014/rachel-olsen-transformation-music.jpg" width="560" height="132"/></p><div class="titled-list"><ol><li>"Bust Your Windows" by Jazmine Sullivan</li>
<li>"Work B**ch" by Britney Spears</li>
<li>"Headband" by B.o.B.</li>
<li>"Syrup & Honey" by Duffy</li>
<li>"Work" by Iggy Azalea</li>
</ol></div><br class="c25"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.9609375"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column ata-author-image-frame"><a href="http://www.teenbodybuilding.com/trans_t.htm"><img src="http://www.bodybuilding.com/fun/images/2013/teen-transformation-of-the-weeksig.jpg" alt=""/></a></div><div class="ata-right-column" webReader="-14.08"><div class="ata-author-name"><a href="http://www.teenbodybuilding.com/trans_t.htm">Teen Transformation Of The Week</a></div><p class="ata-author-summary">Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?</p><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.teenbodybuilding.com/trans_t.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Why I decided to transform

My parents had health problems from their weight and I never had a good example of how to eat healthy or exercise growing up. In sixth grade, I decided to change my life and not follow in their footsteps. I was 200 pounds and at that point of being morbidly obese, so I started eating healthy and lost 50 pounds in one year.

I started playing basketball in second grade and ran cross country and track from seventh grade until my sophomore year of high school. I got into cosmetology as a junior, quit basketball, and got a gym membership. I was a cardio girl initially and didn’t start lifting weights until January 2013.

After months of lifting and watching my body change, I was ready to see how far I could push myself and began my journey to the NPC stage. I had never been comfortable in a bikini, but I set a goal and achieved it. It took 21 weeks, a loss of 40 pounds, tons of dedication, and passion to get where I needed to be.

Before

After

AGE 18 / HEIGHT 5’5″ / BODY FAT 24%

AGE 18 / HEIGHT 5’5″ / BODY FAT 13%

Post To Fitboard

How I accomplished my goals

I worked hard every day and never lost sight of what I wanted. I trusted and loved the process. The body is an amazing creation and requires food to fuel it. Sticking to my meal plan was the best way to see results.

I found motivation from myself because others just let me down mostly. I always set new goals that were near unimaginable to meet at the time and gave it my all to reach them.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Unfortunately, due to my genetics my diet has to be 100 percent on point for my body to change. Diet is the key to see results. To cut body fat, I had to consistently eat clean foods five times per day.

Training regimen that kept me on track

To build muscles, you have to lift heavy. Girls shouldn’t be afraid of weights. I gave maximum effort and finished every rep during every workout. I enjoy working out, so it’s never a struggle to get to the gym.

I lift six days per week with one rest day. I do 30-45 minutes of cardio per day and hit core when necessary. I work shoulders and glutes twice per week because they are the most important muscles in bikini.

What aspect challenged you the most

“Believe in yourself and what your body is capable of.”

I struggled mostly with dieting. Growing up and being taught to eat unhealthy is a hard trait to break. When I started to see results after sticking to my diet, it made every challenge I faced worth it.

My future fitness plans

My next show is May 3, 2014 at the Ronnie Coleman Classic. I’ll be doing figure instead of bikini because it suits my body type better and I enjoy the look more than bikini. As an added bonus, I get to lift heavy, which I couldn’t with bikini because I genetically build muscle fast.

Qualifying for nationals in 2014 is my main goal. I want to obtain my pro card before I turn 21 years old. I’m currently looking for sponsorships and modeling opportunities.

Suggestions for aspiring transformers

Believe in yourself and what your body is capable of. Never lose faith that you will get where you need to be and stick to your diet.

Diet and consistency are absolutely key. Do it for yourself and never let anyone persuade you to do something that isn’t your passion.

How Bodybuiding.com helped me reach my goals

Bodybuilding.com has the best prices and has made bodybuilding a more affordable sport. Competing is complicated and Bodybuilding.com simplified it. The site has several diets and workout plans that are easy to follow.

Rachel’s Top 5 Gym Tracks

  1. “Bust Your Windows” by Jazmine Sullivan
  2. “Work B**ch” by Britney Spears
  3. “Headband” by B.o.B.
  4. “Syrup & Honey” by Duffy
  5. “Work” by Iggy Azalea


About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

Read more:  

Body Transformation: Rachel Olsen Beat Obesity And Competed Confidently!

Comments are closed.

Paige Hathaway

1 day 23 hours ago

Who runs the world? 🙋🏼‍♀️🙋🏼‍♀️ Sweet Sweat
Well... YOU DO IF YOU CHOOSE TOO!

Only YOU are in control of your future. What are you doing today to get yourself closer to your goals...? ✨ #grindtime

Paige Hathaway

3 days 21 hours ago

She was a true fighter..

You could see it in her eyes. She wasn’t born strong.. She was built strong. She didn’t come from the perfect home and even tho it may seem she were in the most favorable current situation, things were far from perfect. Despite her past, She kept her heart beautiful but her fight tough. She was focused, handling her own business and she made a decision to do more than just survive using courage, hard work and consistency.

Somedays she had no idea how she’d do it but she never made excuses or gave up and even when she failed, she got right back up. She learned that the hardest times in life were when she was transitioning from one version of herself to another.

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