How to Calculate Calories for an Aggressive Mini Cut
Posted by Ben Disseldorp
Estimated reading time: 8 minutes
Powerlifter, Strength Sport enthusiast & Strength Coach, it's Lily!
Lily has always been very active in sports, and has participated in Rugby League, Powerlifting and various other strength sports.
Lily overcame Stage 2 Renal Cancer in 2020, which has given her a new lease on life, and has inspired her to pursue new goals.
Hi, I am Lily Riley!
I've always been active in sports from a young age, ranging from Women's Rugby League to general gym training. In 2014 I competed in my first powerlifting competition and I was hooked.
I am currently a State and National Champion across multiple weight classes in powerlifting and have competed on the international stage numerous times, most recently placing 3rd in Australia's biggest International Stage ProRaw Wildcats in 2022.
Some other achievements include:
- GPC AUS Champion 2022 - world total record @ 592.5kg
- GPC QLD State Champion 2022 - AUS squat record 240kg
- WRPF Squat world record @ 255kg
My current best total is
- Squat 255kgs
- Bench 115kgs
- Deadlift 230kgs
- Total 600kgs
I've now been able to compete across other strength sports, including the Highland Games, becoming the Oceania Champion in 2022.
My biggest challenge came in March 2020, being diagnosed with Stage 2 Renal (Kidney) Cancer. This has completely changed my outlook on life and has allowed me to pursue endeavors head and heart first, knowing how lucky I am to still be here.
Outside of these competitions, I coach other lifters and general population to find and inspire their strength. Seeing my athletes achieve things they never thought possible will always outweigh any milestone I've been fortunate enough to achieve.
Teaming up with Bulk Nutrients is another way for me to be able to inspire strength through proper supplementation!
Products Lily Recommends
Protein Matrix+
Why I love it: Firstly, the taste of this product is out of this world. I remember buying protein back in 2012 and it not tasting like this. This product allows me to easily hit my protein targets each day which in turn helps me recover so I can perform better in and out of the gym.
How I use it: Multiple times per day, 1 serving with my oats every morning for breakfast with water. Another serving Post Training with water to start the recovery process asap.
Creatine Monohydrate
Why I love it: Creatine Monohydrate is one of the most researched products on the market, backed by science we know this product can increase 1 rep max strength by 3-8%. This for my sport especially, is integral! Though I recommend using Creatine for everyone, as it works on a molecular level in restoring ATP for muscle contractions.
How I use it: 5g every single morning with my oats and protein!
Electrolyte Plus
Why I love it: Electrolytes are essential in keeping hydrated whilst training and performing. Electrolyte+ allows me to stay hydrated through training, again allowing me to perform and also recover at my best.
How I use it: 2 scoops during training in water
Pre Workout 101
Why I love it: Again the flavour firstly is incredible! Secondly, caffeine gives a significant boost to performance in my sport. Not something I rely on, but 1 serving prior to training when needed gives me the boost I need. It an absolute essential on competition day for me.
How I use it: 1 Scoop with water 30-40 minutes prior to training
Lily's approach to Nutrition
I work specifically with a sports accredited dietitian to balance my nutritional needs to perform and recover.
My diet is calorie dense, protein rich, and aimed to fuel performance.
Type of Diet Followed: High Protein, High Carb, High Calories
Average Daily Calorie Intake: 3500
Are there Foods you Crave? No, my nutritional needs are balanced
My day on a plate
Meal 1 - 100g oats, 1x scoop Protein Matrix+ Choc Honeycomb, 50-100g frozen berries, coffee
Meal 2 - 150g Chicken Breast (Raw weight), 100g Penne Pasta (Raw weight), 50g Tasty Light Cheese, 1 Teaspoon Minced Garlic, 1 Teaspoon Minced Chilli, 1 Cup Broccoli
Meal 3 - 150g Turkey Mince (raw weight), 100g White Basmati Rice (Raw weight), Taco Seasoning Packet
Meal 4 - 2 White Bread Sandwiches, Biscoff & Jam of Choice, 1 Protein Bar, 1 Apple
Meal 5 - 150g Chicken Breast (raw weight), 100g White Basmati Rice (raw weight), 50ml Light Coconut Cream, 1 Tablespoon Penang Curry Paste, 1 Cup Green Beans, 1 Teaspoon Minced Garlic, 1 Teaspoon Minced Ginger
Meal 6 - Zooper Dooper, Hot Chocolate
During Training - 2 Scoops Electrolyte+
Post Training - 1 Serving of Protein Matrix+ Choc Honeycomb
Weekly Workout Plan
- Day 1
- DB Flat Bench Press 2x10 7RPE
- Competition Bench Press 3x5 7RPE
- 2x8 7RPE, 1x10 7RPE
- Weighted Dips 3xMAX
- Weighted Chin Ups 3xMAX, DB Curls 3x12
- Tricep Extensions 3x12
- Day 2
- Competition Squats 2x5 7RPE
- SB Squats 2x8 7RPE
- DB RDL 3x10
- Back Extensions 3x12
- AB Wheel 3x10
- Day 3
- Medium Grip Bench Press 3x10 7RPE
- DB Shoulder Press 3x10 7RPE
- DB Lateral Raise 2x12
- Face Pulls 2x12, Ezy Bar Curls 3x12
- Tricep Extensions 3x12
- Day 4
- Competition Sumo Deadlift 3x5 7RPE
- Deficit Conventional Deadlift 2x6 7RPE
- SB Paused Squat 2x6 7RPE
- BB RDL 2x8 7RPE
- Lying Leg Curls 2x12
- Chin Ups 2xMAX
- Pallof Press 2x12
Latest Results
Do you have any medium/long term goals you're working towards?
I am currently in preparation for an International Competition in Miami, USA. Following this competition, my goal is to improve my standing at ProRaw and finish higher than I did this year.
Current Comp Targets
- Squat 272.5kgs
- Bench 130kgs
- Deadlift 250kgs
Have you had any exceptional results (in competitions or otherwise) in the last few years?
- GPC AUS Champion 2022 - world total record @ 592.5kg
- GPC QLD State champion 2022 - AUS squat record 240kg
- Oceania Champion (Highland games) 2022 - National Sheaf toss record @ 23ft
- Runner up AUS champion 2022 at Australian championship for Highland games - National Weight over bar record @ 16ft
- WRPF Squat world record @ 255kg
