Katie Anne
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Who is Katie Anne?

One of the few athletes that have participated in both bodybuilding and powerlifting competitions is Katie.

She started her fitness adventure after growing dissatisfied with her appearance during college. She is from Columbus, Ohio (USA).

Short Career of Katie Anne

Since then, Katie Anne has achieved her goal of creating the body of her dreams, winning medals as a powerlifter, and earning respect from others in the field.

However, Katie found that it wasn’t always simple. She battled with harsh, restricted diets, only to gain the weight she’d lost after rebounding and binge eating.

Body Measurements of Katie Anne

Full Name: Katie Anne Rutherford
HEIGHT: 5’7″ (170cm)
WEIGHT: 135 – 145lbs (61.2 – 65.8kg)

Katie Anne



  • 2015 USAPL Raw Nationals 72 Junior Nationals – 1st
  • 2016 Arnold Sports Festival – 1st


Young Years

Being a member of a sports-crazed family, Katie was born and reared in Ohio (USA), where she had always been active in sports.

She was inspired to emulate her two older brothers and perform at a high level because they both played tennis in college. As a result, Katie started playing tennis at the age of 12 in 2004 and started competing in national events.

Limiting Diets

Even though Katie played a lot of sports during her childhood, she was nonetheless overweight. She was dissatisfied with her appearance after deciding to study finance at The Ohio State University.

As a result, Katie started adhering to extremely rigid diets to reduce body fat and achieve her ideal body shape. She quickly abandoned her dieting, suffering from the unfavorable “rebound effect,” and began putting on weight.

The child realized she needed assistance at this point.

“I had disordered eating, which was primarily brought on by the urge to lose weight and run more quickly for my sport.

I wasn’t nourishing my body; instead, I was punishing it with extended cardio workouts and low-calorie diets, only for binges to follow a sense of deprivation.

The rebounding after tight diets is something that so many Americans struggle with but is rarely discussed. Kate Anne

Beginning a Fitness Journey

Katie attended a lot of seminars to learn about health and nutrition throughout her time in college. She educated herself on the value of eating a balanced diet and discovered that as long as she kept track of her calories, carbs weren’t the issue.

She then met Dr. Layne Norton, a renowned nutritionist and workout specialist. He offered to get Katie started on her fitness adventure, and shortly after that, he started working with her.

Bodybuilding and Powerlifting

Under Layne’s direction, Katie improved significantly after a year of rigorous training. She had gained strength and lost 20 pounds while sculpting a beautiful physique.

She developed a fascination with bodybuilding and powerlifting around this time and decided to compete in both disciplines.

It was difficult for Katie to achieve this goal because she had to reduce her body fat and weight while keeping her strength.

She started reducing her calorie intake and weight to win both competitions.


Katie was able to fulfill her goal of competing in both a bodybuilding and powerlifting competition in the same week in 2015. She placed favorably as a figure athlete when deadlifting 192kg (423lbs) although weighing only 72kg.

At the age of 23, Katie achieved her goal of being successful in the fitness industry by winning first place as a powerlifter in her first competition.


As a huge proponent of DUP (Daily Undulating Periodization), Katie engages in high-frequency training, working for different muscle groups as frequently as 4-5 times each week.

She squats three times per week, bench presses four times per week, and deadlifts twice per week to achieve this, focusing on building strength while maintaining a slender physique (to continue competing in the 72kg weight classes).

Exercise Routine

Here is Katie’s weekly workout schedule:

  • Monday – Deadlifts, bench presses, & arms
  • Tuesday – Squats, bench press, back & shoulders
  • Wednesday – Arms & back
  • Thursday – Squats, deadlifts & glutes
  • Friday – Bench press, shoulders, back & arms
  • Saturday – Squat, bench press & glutes
  • Sunday – Rest day

Katie Anne


Katie Anne consumes about 2800 calories daily in terms of food. Her macronutrients are 160g protein, 350g carbohydrates, and 80g fat.

The powerlifter has given up on extreme diets that didn’t help her achieve her goals, so she is aware of the value of adhering to a well-planned diet.

Food menu

  • Breakfast – 3 whole eggs, Ezekiel bread, almond milk, fat-free cream cheese, swiss cheese wedge.
  • Snack – 60g oats, fat-free cream cheese, 1 rice cake, 5g honey, 40g berries.
  • Lunch – Light ice cream, 5 rice cakes, 120 ham, Ezekial bread, 400g green vegetables.
  • Dinner – 130g greek yogurt, 3 whole eggs, 6 rice cakes, fat-free cream cheese, almond milk.

Supplements Stack

  • Whey Protein
  • Multivitamin
  • Fish Oil
  • Calcium
  • Magnesium
  • Biotin
  • BCAAs
  • Creatine Monohydrate

Influences and Idols

Katie Anne attributes her development as an athlete to her coach, Layne Norton. Her parents, who have encouraged Katie to succeed from the start, serve as her main source of encouragement.

“I’d say my parents come first and foremost. They have both always been my biggest supporters and have amazing characters. Kate Anne

How Can Katie Anne Teach Us Something?

One lesson we can learn from Katie’s tale is that harsh, short-term diet programs won’t work. Katie Anne tried to adhere to tight eating patterns, but she eventually gave up and began bingeing on junk food.

Katie Anne has, however, developed into a champion powerlifter since making a lifestyle shift and starting to eat clean meals that she enjoys.