Muscle-Munch talks with IFBB Pro Figure Raechelle Chase

Muscle-Munch talks with IFBB Pro Figure Raechelle Chase

How did you get started?

We were living in Denerau Island (Fiji) and my 3rd baby was 4 months old, and my second youngest only 20 months old. I was seriously sleep deprived and because of that, lacked the motivation I desperately needed to get back into shape. One day I looked in the mirror and decided I couldn’t put it off any longer, it was time to start my journey of getting my body back. I had 1 goal in mind, that being that I get into the best shape of my life.

Naturally the next step was to pick a contest and compete! 6 months later I did my first competition, Dior-Rose was just 10 months old at the time. It was an insane time in my life getting ready for that show, and an achievement on its own to make it to the stage alive. With having 3 young children it was hard getting sleep let alone training, cardio and dieting on 5 hours of broken sleep which is a killer. Like they say, ‘what doesn’t kill you makes you stronger’. I did my 2nd competition in 2008, I won my Class, Best Posing Routine & Overall Figure Champion. Finally I knew that the fitness industry and competing was where I was meant to be.

After spending my entire life wondering what the heck I was going to do with my life, I finally knew!! That was a great moment.

What your diet consists of and why?

I’m constantly altering and tweaking my diet based on the last show and what I think might work better next time. I prefer my diet to be easy and a bit boring so I don’t have to do much thinking about what my next meal is going to be. My diet often feels a little like ground hog day LOL however, I find that this is the easiest way for me to stick to my eating plan. I usually start out the day with oats, protein powder and berries, train, then have a meal replacement shake, lunch is fish or chicken with rice and salad, in the afternoon I have a meal replacement shake then dinner fish or chicken with vegetables and rice. During competition prep I substitute shakes for meals, just to make my metabolism work harder to burn the calories. And of course my calories decrease the closer I get to my competition, which can be challenging as my cardio generally increases about the same time.

What supplements do you use?

I am a big believer in supplements and use them to help stay healthy year round so I can consistently make improvements to my physique. Some of the supplements I take include Fish Oils, Adrenal Stress Support, Zinc, Vitamin D, Vitamin C, and Multi Vitamins. I use Body Ripped Glutamine and Protein Powder year round as a good quality source of protein.

To assist with fat loss leading up to a show I also take L-Carnitine and Body Ripped HGH + ZMA and Thermogen Liquid.

Example of diet

  • Meal#1 – Oats, Protein Powder & Blue berries & Raspberries, Strawberries etc
  • Meal#2 – Sushi (after training)
  • Meal#3 – 200g Fish or Chicken with Rice
  • Meal#4 – Protein Shake
  • Meal#5 – 200g Fish or Chicken & Vegetables
  • Meal#6 – Protein Shake with Water

What does your current work-out routine look like?

Training Split: (I always do 4 sets of 10-12 reps for every exercise)

Monday – Quads

  • Squats
  • Front squats
  • Leg extensions
  • Walking D/bell lunges

Tuesday – Back

  • Hammer strength Machine
  • Seated Row
  • Bent Bar/bell row
  • Wide grip lat pull down

Wednesday – Chest

  • D/Bell Chest Press
  • D/Bell Fly’s
  • Machine Chest Press

Thursday – Shoulders

  • Shoulder Press
  • Lateral raises
  • Rear delt machine
  • Front plate raises

Friday – Hamstrings

  • Lying Leg Curls
  • Seated Leg Curls
  • Stiff Legged Deadlifts
  • Lunges

Saturday – Off Sunday – Biceps/Triceps

  • Barbell Curl
  • Machine Curls
  • D/Bell Curls
  • Preacher Curls
  • Skull Crushers (Another favourite exercise)
  • Tricep Push-downs
  • Overhead Extensions
  • Dips or Kickbacks

I also work Abs in every second workout. Cardio differs depending on where I am in my contest prep. Off season I do 30 mins immediately after training. During contest prep I do up to 3 hours a day of cardio.

What are your max lifts?

  • Squats 100Kgs for 12 reps
  • Stiff legged dead lifts 80kg’s 15 reps

What’s your favourite cheat meal?

I’m a chocolate girl all the way but Spaghetti Bolognese is always my favourite meal to have after a comp.


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How do you stay motivated?

I surround myself with people who love to stay fit and healthy, I remind myself what my goals are so I don’t get lost along the way. If you don’t know your destination, how will you ever get there.

Competing requires a great amount of dedication and drive, I love the personal satisfaction that comes with seeing a competition through to the end and seeing your body improve from show to show.


Who is your favourite bodybuilder, strongman or powerlifter?

IFBB Pro Figure competitor Larissa Rees she’s beautiful on the inside and out.

Free weights vs Machines, what are the pro’s and cons and which do you prefer?

I think when your just starting  out machines are good and can help prevent injuries but as you become more conditioned to exercises I think free weights encourage you to use your entire core to stabilize yourself on every rep with every exercise so you get extra benefits with free weights, though variety and  change is always the key to a maturing physique.

If you could give someone any advice, what would it be?

It’s hard to beat someone who never gives up! hhhhhhhhhhhhhhhhhhhhhhh


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