Liese originally started working with us at the very beginning of Flex Fuel, over 3 years ago! She has been through multiple cuts and bulks, diet breaks, refeeds, intuitive eating and has worked to learn more about her mind and body every step of the way. She started in 2015 at 118 lbs, 18% body fat and 96 lbs of lean mass. A year later, after working hard in the gym and going through a cut and a reverse, she stayed the same weight but dropped down to 12.5% body fat and 103lb lean body mass! About another year later, continuing to phase through nutritional periodization she bumped up to 120 lbs but down to 10% bodyfat and 108 lbs lean mass. Now, after years of hard work she sits at 125 lbs 12% body fat and 110lbs of lean body mass and has found a place where she is comfortable and happy to maintain.
We want to show you this progression because it’s taken time, it’s taken consistency, it’s taken hard work and it’s taken her constantly evaluating what she wants, what’s important to her what her goals are. Achieving performance and aesthetic goals in a healthy way takes TIME. We live in an instant gratification era and often times if we don’t get results fast enough it’s easy to become impatient and jump to extremes. Building lean muscle is ideal because the more muscle you have, the more fat you will naturally burn at rest! We originally started her at 1900 calories and throughout the process, she now currently sits at about 2100 calories for maintenance.
NAME: Liese Nieman
What led you to Flexible Dieting/FF?:
oh man loaded question here. Well I originally started with Katy before FF was even FF, an original OG. But I started because I wanted to learn how to properly fuel my crossfit workouts and at the time my running
What do you do you stay active?:
crossfit 4-5x a week, a mom and also spend many weekends with my family either in the woods or on the water hunting and fishing
What has been your biggest challenge throughout this process?:
learning to let go of the scale. Since I spent most of my 3 years with Katy trying to actively gain muscle, the scale should move. That doesn’t always mean my brain understood that. Once I let that go, it was amazing the progress that was made
What has been your biggest success?:
Too many to mention but I would have to say freedom. Freedom to know that I have the tools to either count macros myself, intuitively eat or just even just take some time off and know that I can come back and be right where I left off
What do you like most about flexible eating?:
That it’s flexible! I have the room to eat things I wanted and never feel deprived. One day I could eat completely clean and hit my macros, the next day might have been a little different and had more treats and still hit my macros.
What is your favorite treat to fit into your macros?:
chocolate, I don’t think I’ve ever went a day without some sort of chocolate. I always said I wouldn’t give up my treats and I never have.
hmmmm that’s a hard one! I’m not sure. Eat all the veggies and save the carbs for treats
What do you like most about having a nutrition coach?:
everything! Katy is amazing, she is always there for me no matter what. She has talked me down a million times from mental breakdowns, been there for me everytime I needed to vent about life , supported me at each and everything I have done..She isn’t just my nutrition coach, she is a life long friend
Would you recommend FF to someone?
of course I would! I think anyone and everyone could benefit from the knowledge both Katy and Mal have. I know they have both helped change my life and the way I see myself and food. I hope that anyone who has been on fence reads this and takes that leap and trusts them . I promise you, it will be worth it
- 18# Bench Press PR in last 6 months!
- 20 RM Backsquat at 170# (220# 1 RM)
- SUPER Close to a ring muscle up!
- Consistently able to hit desired weights in the gym and feeling good in performance!
We are so proud of you Liese, thank you for all of your hard work and trust! We can’t wait to see what you accomplish in the future!