Fitness Amateur Of The Week: Rachael Pursues A Bodybuilding Pro Card

New Exercise and Fitness Review

Vital Stats

Name: Rachael Pecoraro
Email: Rachael.prperform…
Location: Elkridge, MD
Age: 31
Height: 5’5″
Weight: 149 lbs
Years Bodybuilding: 12

QHow did your fitness journey begin?

I ran cross country in high school, and continued running in college. I started weight training in college when I decided I wanted a career in law enforcement. Now, 12 years later, I have brought my passion and drive to be strong to a whole new level! I started competing in 2013, with my first show being the NPC Baltimore Gladiator Championships, held in Towson, Maryland. I took first place out of three, and haven’t stopped since.

I grew up in Buffalo, NY, and started my athletic career as a little league baseball player at the age of 11. My younger brother and I played on the same team, with our dad as our assistant coach. I played until I was a teenager, and we moved to Kansas City. While living there, I remember asking my parents for a piece of cardio equipment for Christmas—who does that at the age of 14?! A year later we moved back to Buffalo, and I began running cross country and track.

Rachael Pecoraro
Watch The Video – 2:32

I switched college majors from physical therapy to criminal justice after the murder of my grandfather. I needed a different level of strength to get through the police academy training, and I realized running wasn’t a well-rounded option. That’s when I found the weight room and found my new passion. I started going to the gym every day, and it’s been a staple in my life since.

Cool Fact

Rachael loves to travel and is an avid photographer. She has a collection of antique cameras (about 60) that she tries to use in photo projects.

What fitness regimen delivered the best results?

In contest-prep mode I train seven days every week. Along with training every day, I also complete 75-80 minutes of cardio. My current workout plan is from my coach, Matt Porter. Most of my set/rep schemes are 5 sets of 8-12 reps unless otherwise noted. I also alternate between training abs and hyperextensions every other day.

• Standing Barbell Curl
  5 sets of 8-12 reps


• Standing Hammer Curl
  5 sets of 8-12 reps


• Hammer Strength Preacher Curl
  5 sets of 8-12 reps


• Cable Curl
  5 sets of 8-12 reps


• Rope Curl
  5 sets of 8-12 reps


• Lying Skullcrusher
  5 sets of 8-12 reps


• Close-Grip EZ-Bar Press
  5 sets of 8-12 reps


• Overhead Dumbbell Extension
  5 sets of 8-12 reps


• Rope Push-Down
  5 sets of 8-12 reps


• Reverse Bar Press
  5 sets of 8-12 reps

• Seated Dumbbell Press
  5 sets of 8-12 reps


• Seated Arnold Press
  5 sets of 8-12 reps


• Seated Barbell Press
  5 sets of 8-12 reps


• Standing Dumbbell Lateral Raise
  5 sets of 8-12 reps


• Bent-Over Dumbbell Rear Raise
  5 sets of 8-12 reps


• Single-Leg Lunge
  5 sets of 8-12 reps


• Stiff-Leg Deadlift
  5 sets of 8-12 reps


• Heel Press
  5 sets of 8-12 reps


• Seated Calf Raise
  5 sets of 8-12 reps

• Bent-Over Barbell Row
  5 sets of 8-12 reps


• Bent-Over Dumbbell Row
  5 sets of 8-12 reps


• Seated Cable Row
  5 sets of 8-12 reps


• Barbell Shrug
  5 sets of 8-12 reps


• Close-Grip Upright Row
  5 sets of 8-12 reps

• Dumbbell Incline Press
  5 sets of 8-12 reps


• Cable Cross-Over
  5 sets of 8-12 reps


• Hammer Strength Incline Press
  5 sets of 8-12 reps


• Dumbbell Fly
  5 sets of 8-12 reps


• Dumbbell Rear Delt Raise
  5 sets of 8-12 reps


• Straight Bar Front Raise (shown with dumbbells)
  5 sets of 8-12 reps


• Wide-Grip Pull-Up
  5 sets of 8-12 reps


• Close-Grip Pull-Down
  5 sets of 8-12 reps


• Behind the Neck Pull-Down
  5 sets of 8-12 reps


• Wide-Grip Pull-Down
  5 sets of 8-12 reps


• Cable Straight Arm Pull-Down
  5 sets of 8-12 reps

• Squat
  10 sets of 20 reps


• Hack Squat
  10 sets of 20 reps


• Barbell Deadlift
  10 sets of 20 reps


• Seated Hamstring Curl
  5 sets of 20 reps

• Hammer Strength Military Press
  5 sets of 8-12 reps


• Hammer Strength Seated Lateral Raise
  5 sets of 8-12 reps


• Pec Deck Rear Delt
  5 sets of 8-12 reps


• Straight Bar Press-Down
  5 sets of 8-12 reps


• Incline Cable Skullcrusher
  5 sets of 8-12 reps


• Reverse-Grip Press-Down
  5 sets of 8-12 reps

• Seated Hamstring Curl
  5 sets of 8-12 reps


• Walking Dumbbell Lunge
  5 sets of 8-12 reps


• Lying Hamstring Curl
  5 sets of 8-12 reps


• Leg Extension
  5 sets of 8-12 reps


• Leg Press
  5 sets of 8-12 reps


• Hack Squat
  5 sets of 8-12 reps


• Deadlift
  5 sets of 8-12 reps

What nutrition plan fueled your body?

I currently eat seven meals a day.

• Turkey
  3 ounces


• Egg Whites
  6 whites


• Oatmeal
  1/2 cup

• Chicken
  4 ounces


• Asparagus
  


• Sweet Potato
  4 ounces

• Chicken
  4 ounces


• Cucumbers
  


• Sweet Potato
  4 ounces

• Tilapia
  4 ounces


• Rice
  1/2 cup


• Vegetables
  

• Tilapia
  4 ounces


• Rice
  1/2 cup


• Vegetables
  

• Tilapia
  4 ounces


• Rice
  1/2 cup


• Vegetables
  

• Lean Burger
  5 ounces


• Vegetables
  

What supplements gave you an edge?

• Optimum Nutrition Opti-Women
  


• Optimum Nutrition BCAA 5000 Powder
  

• BPI Sports 1.M.R Powder
  


• Optimum Nutrition CGT-10
  

• Optimum Nutrition BCAA 5000 Powder
  

“Being a competitive bodybuilder, I have to stay focused and make sure I bring the best package possible to the stage.”

How did your passion for fitness emerge?

The gym is my time to focus and spend time on myself. I have a hectic schedule, so being able to focus on myself for a couple hours each day is important. If I am having a bad day, or even a good day for that matter, I can escape to the gym and make it worth my time!

What drives me to get better is seeing the improvements in my physique. It pushes me and keeps me motivated to power through each lift and shape my body into my idea of perfection. Being a competitive bodybuilder, I have to stay focused and make sure I bring the best package possible to the stage.

What or who motivates you to live healthy?

I’m lucky enough to have a very supportive family by my side. I’ve watched my family engage in healthier lifestyles since I started competing. My dad constantly compares workout tips, my mom asks about diet, and my sister always checks in to see that I am on track. They keep me focused and motivated to do better. I also have a fiancé—Steve Rovelstad—who stands by my side and assists me every day in training and food prep. He’s also a bodybuilder, so he understands the daily grind that we go through.

Where did you go for inspiration?

When I am lacking motivation, I watch “Pumping Iron” and YouTube videos about bodybuilders. I’ll also pull up old competition photos to see where I need improvements. I tend to be overly critical of myself, and focus on those areas that I want to better. Symmetry is essential in bodybuilding.

“My ultimate goal is to be an IFBB Pro Bodybuilder. Once I achieve that milestone, I can’t wait to see how my future unfolds.”

What are your future fitness plans?

I am competing in my first National-level show that is an IFBB Pro Qualifier at the end of July. My ultimate goal is to be an IFBB Pro Bodybuilder. Once I achieve that milestone, I can’t wait to see how my future unfolds.

What is the most important fitness tip?

One piece of advice I would give other bodybuilders is to always remember why you are doing this. No one forces you to go to the gym or follow a restricted diet; you do it because you want it, and hopefully you do it for yourself. Don’t worry about that other guy standing next to you at the dumbbell rack. Focus on your gains, your form, and your growth. Don’t be afraid to invest in yourself.

Who is your favorite fitness competitor?

My favorite female bodybuilder is Anne Luise Freitas. I think she has a beautiful physique and presents herself perfectly on stage!

How did Bodybuilding.com help you reach your goals?

The articles on the website are packed full of information! When I need to change up a routine, or feel like my lift is getting boring, I can go on the site and find something new to try. I have a BodySpace account, and it’s awesome to be able to pull up other people’s fit status to see who else is out there getting ready for shows or powering through some incredible feats.

Rachael’s Favorite Gym Tracks

Dropkick Murphys

Five Finger Death Punch

Johnny Cash

Lindsey Stirling

Competition History

• 2013 NPC Baltimore Gladiator Championships – 1st Place


• 2013 NPC Athlete of the Month


• 2013 NPC Muscle Max Woodbridge – 1st Place Heavyweight


• 2014 PC Baltimore Gladiator Championships – 1st Place


• 2014 NPC Mr./Mrs. Buffalo Bodybuilding Championships – 1st Place


• 2014 NPC Steve Stone Metropolitan Championships – 1st Place Heavyweight


• 2014 NPC Emerald Cup – 2nd Place

Thanks

• Steven Rovelstad, my fiancé, for being by my side throughout this crazy fitness adventure and always supporting me no matter what.


• My Coach, Matt Porter. Without him I wouldn’t be in the best shape of my life.


• David Johnston, my old training partner and coach. He saw my potential and helped push me to my limits every day.

Recommended For You

Fitness Amateur Of The Week: Mirosalva’s Pursuing A Pro Card!

Mirosalva had a hard time getting her mind right. Once she gained self-confidence, her whole life came together!

Fitness Amateur Of The Week: Taryn Gilligan Overcame Concussions, Lyme Disease, And Seeks A Pro Card

A cleat to the temple ended Taryn’s soccer goals, Lyme Disease threatened her existence, but fitness brought her back to the light.

Fitness Amateur Of The Week: Debra Rocks A Sexy And Sleek Physique!

Debra moved across the United States and found a new appreciation for fitness. Now she hits the stage with force and shows off the beautiful physique she built with iron and hard work!

About The Author

Amateur Fitness Competitor Of The Week

You could be our next Amateur Fitness Competitor Of The Week! This contest is open to both FITNESS and FIGURE competitors.

Bodybuilding.com Articles

Fitness Amateur Of The Week: Rachael Pursues A Bodybuilding Pro Card