The Sexification of Sohee Lee: Part I

It’s been a while since I’ve worked with a formal coach. I haven’t paid someone to tell me what to eat and what to lift in a number of months. This past December, Rog and I got to talking – what if we became each other’s accountability partners?

Fast forward to today, and we’ve agreed to take it one step further. I guess in a way, we’ll be making the whole Internet our accountability partner. You. Keeping eyes on us.

So what’s going on in my world?

These past two weeks, I’ve relaxed with my eating. I haven’t counted anything or thought much about macronutrients. I took this time to enjoy my food, eat ice cream to my heart’s content, slather a thick layer of strawberry cream cheese on my bagels, and slurp some red wine. I’d estimate that I’ve been consuming around 2500-3000 calories a day. Yes, I can eat big. It’s been gravy, baby! Training has been super fun, as you can expect. I’ve been feeling strong in the gym with PRs left and right. Unfortunately I’ve been slightly sidelined with shoulder, thumb, and knee injuries (hello, rugby!), – but that hasn’t stopped me from squatting or deadlifting. 135 and 225, I’m comin’ for you!

As of today, I am 9 weeks out from the FMI Conference, which will take place in Scottsdale, Arizona this year. (I can say without a doubt that attending the FMI last October was the trigger that pushed me toward creating a Twitter account, setting up a fan page, and eventually building my website. For that I am forever grateful.)

I’ll be dieting down for these 2 months to prepare for some photoshoots I’ll have lined up in April. I know some of you have been asking what and how much I eat, what my training looks like, how much cardio I do, etc. Here’s your chance to follow my journey in real-time.

As to whether I’ll reach my all-time leanest by then… who knows. Right now I’m happy with where I’m at, but I’m not settling.

117lbs as of this morning – bloated and overfed… but not for long!

Alright, so here’s my plan of attack:

Training and Shenanigans

I’ll be lifting 3x/week with a focus on either squats or deadlifts each training session. As mentioned before, I’m striving for a 225lb raw deadlift and a 135lb ATG front squat. I am currently sitting at 170lbs and 115lbs, respectively. Maybe I’ll get there in the next couple of months… God willing.

I don’t do any isolation movements, as 1) while I do think they have a place in some training programs, they’re overrated for the most part, and 2) compound movements do much more. I’m a busy girl; I’d rather not spend my time doing things that are of no benefit to me. As such, my lifts are full body with some core work thrown in at the end.

Day Training Other
Sunday Full body 1
Monday Full body 2
Tuesday Rugby practice (1.5 hours)
Wednesday Sprints (optional)
Thursday Full body 3 Rugby practice (1.5 hours)
Friday Rugby practice (1 hour)
Saturday Rugby game (sometimes)

I’ll have 1 or 2 full rest days a week, depending on whether or not I have a game that weekend.

In each progress post, I’ll highlight any noteworthy numbers I’ve hit. Occasionally I’ll throw in a video, too.


I’ll start off at the high end of dieting calories. I’m a huge fan of dieting down slowly versus crash-dieting (rebound, anyone?). It’s much easier to shave off a hundred-something calories here and there when the need arises than to realize you’ve hit 8 x bw in calories and you still haven’t made any progress. That’s never a good place to be in.

I consider myself pretty damn active with all the lifting, rugby, and NEAT (non-exercise activity thermogenesis) that I’ve got going on. I’ll start off my macros as follows:

Training Days

1800 calories
117g protein
200g carbs
59g fat

Off Days

1520 calories
130g protein
80g carbs
74g fat

I’ll write about how I figured out my macronutrients soon – there is a method behind all of this. Keep in mind that some days, I’m lifting and playing rugby. My hope is that this will be enough to food to continue to support slow but steady strength gains while helping me lean out.

The only supplements of any kind I will be taking will be a multivitamin (1x/day), fish oil capsules (6x/day), and BCAAs (10g pre-lift) for the days I train fasted. Oh, and protein powder (Gaspari’s Myofusion milk chocolate FTW!) when I want to make my protein frappuccinos.

My dieting approach will consist of intermittent fasting and IIFYM. You can bet your ass that Phish Food will be a regular in my diet.

My ice cream family

Other guest appearances will include:

  • Many flavors of Ben & Jerry’s ice cream
  • Cinnamon Toast Crunch cereal
  • Whole milk (everyday, baby!)
  • Bacon
  • Caramels
  • Swedish Fish
  • Cinnamon sugar pita chips
  • Alcohol

You see here? This is flexible dieting. Additionally, I’ll toss in a cheat meal in there once a week or so as I see fit. Mmm, onion strings.

Hot damn.

Moving Forward….

Every other Saturday, I’ll have a progress post up. If you have any questions or remarks about what I’m doing, please write in the comment section below. I will be completely transparent with everything that I do.

To all you skeptics who think that you need to do daily cardio and eat nothing but tilapia and asparagus to diet down (it breaks my heart to know that there are still people doing this), I’m here to prove you wrong.

This is gonna be a fun ride.

About the author  ⁄ soheelee

I am a fitness buff with a Stanford B.A. in Human Biology – Psychosocial and Biological Determinants of Health. I’m also an NSCA-certified personal trainer and a nationally qualified NPC bikini competitor. I've written on, Greatist, and other awesome publications sharing tips on fitness, psychology, and motivation.

  • Anthony

    How much does it cost to book a photoshoot? or they pay for it?thanx

    • Sohee Lee

      Anthony, the cost varies depending on who you’re working with. You’d have to contact the specific photographer to find out their rates.

  • Pingback: The Sexification of Rog Law (and what you can gain from it)

  • Danielle

    This looks like a pretty reasonable caloric intake. Any chance you could provide a sample breakdown of what you would eat in a day? Like breakfast- eggs. Lunch – chicken and rice, etc.? Just so we could get a better idea of how you balance everything?


    • Sohee Lee

      Danielle – Absolutely I can do that. I’ll get to that shortly.

      • Danielle

        that would be awesome! where will that be posted and how can we see that?

        • Sohee Lee

          I’ll post it on my site the next time I do my progress update, which should be next weekend.

  • Jason

    Great post today, I’m looking forward to following your progress. Question, do you factor sugar intake into your diet at all? I have been shying away from milk due to the amount of sugar that is in it. Given the rest of the items on your diet, I am thinking that’s not a major concern for you :) However, I would like to hear your thoughts on the subject.

    • Sohee Lee

      Jason, I take everything into account. I have 1/2 cup of whole milk a day that goes into my coffee. I see no problem with it. You like milk? Drink up!

  • edison

    I pity the rest of the world for not having Swedish loose candy. Is at this moment I’m having a big bag of lovely things ; ) Love your blog and I hope for my results to at least half as good as yours are going to be!

  • Brian

    Sohee, if you’re as active as you indicate you’re going to need to eat girl– 2500-3000 kcals is about right initially with a slow, gradual decrease each week to lean out. You’re going to need to eat BIG to accommodate the regular compound training if you want to maintain muscle mass. Good luck to you! BTW, interesting title for this blog post:)

    • Sohee Lee

      That’s way too many calories – I will surely gain weight on that, which is the opposite of what I want to be doing.

  • Torrello

    Remember, everything in moderation, including moderation!
    I’ve been shaving off food all week, smaller breakfasts, 1 sandwich for lunch, cottage cheese later to stave off the bedtime hunger, and its really worked, I’m down to 60 kilos from 65 a few weeks back. Then tonight, being Saturday, I attempted to eat my body weight in curry.

  • Chris

    Wht are you looking for in your weekly progress as far as lift increases?

    • Sohee Lee


      I’ll take whatever I can get, really. I’m putting my best effort in the gym for every session. If I can get a PR for absolute weight, that would be awesome. If it’s a PR for reps, that’s cool, too.

  • Clement

    Great plan and goals. I look forward to the outcome!

    I think you’ve gotten your calories just about right, factoring in your size, weight and activity factor.

    I’m interested to see how youtruffle your training, though. I’ve learnt the hard way (former college soccer player here) that it probably isn’t a good idea to plan an intense lower body session before a demanding rugby training session (lots of sprinting and fatiguing of the lower body). No matter how much you eat, you may find keeping fresh extremely difficult. It depends on how quickly you can recover, though. You know your body best!

    • Clement

      *”how you juggle your training”

    • Sohee Lee

      The intensity of the practices are surprisingly low, actually, which is why I’ve had no problems making strength gains in the gym lifting as often as 4x/week. Practice has been a lot of standing around, walking, and light jogging… so I’m not too worried about that.

  • http://Bleargh! Jared Ryan Martin

    Wait, what’s Phish Food?

    This sounds like fun, and you’re definitely pretty flexible with your diet. Let us know how it all turns out!

    • Sohee Lee

      Phish Food is my favorite Ben&Jerry’s ice cream flavor. I ate it every single day without fail in the summer of 2002.

  • Darrell

    You will surely ride this tidal wave of filthy food all the way to your IFBB Bikini Pro card and stunning example of leanness by eating Ben & Jerry’s, onion rings & bacon! =)

    Don’t let anyone stand in your way Sohee!

  • Lush

    So I have to ask — what’s your strategy on alcohol? Call me a lush, but that’s my biggest hurdle.