Top 5 finisher at the 2008 IFBB North Americans - I just posted the Before & Afters (14 weeks) of Lisa Peper on the main site’s Client Picture page.
Here’s one of the befores.
Check out the ‘Afters’ as well as some more pictures here.
I get asked a variety of bulking-type questions a lot – mostly from females – so I thought I’d just cut and paste a question and answer it here for reference. My opinions here would not be gender specific, applying both to males and females.
Q: Still tossing around the idea of doing a figure competition. Would I have to do a bulk and how long would I bulk for?
A: Ok, just to put some context to the term ‘bulk’ here, it simply means eating at a caloric intake that is above your assumed maintenance calorie requirements for an extended period of time – with the obvious goals of adding some size and strength to your physique. It is NOT an excuse to get sloppy.
To address the first question – would you have to do a bulk? This is entirely dependent on three primary things:
1. What do you look like now relative to what a figure competitor (or whichever your goal physique is) generally looks like? For some, it will be obvious that yes, you definitely need more muscle if you’re going to hope to be competitive. Competing isn’t just a fat-loss contest. Good competitors have well developed physiques with strategically emphasized muscle groups (lats, delts, etc) in addition to carrying contest-levels of body fat … and yes, the developmental aspect takes time.
2. Do YOU want more muscle? What are your own goals and preferences for your physique? Some people like the idea of being more muscular than they are now; some people don’t. It comes down to your goals first and foremost. Only you can determine if you want more muscle.
3. Are you willing to gain a least some body fat? Or, are you presently lean enough right now that you can stand to gain a little body fat and not lose your mind?
To the issue of how long, the short answer is ‘it depends’. But that’s about as helpful as well, not answering the questions at all. 
I’ll be back to answer that question tomorrow.
I just posted Ileen Natic’s before and after pictures on the main site’s Client Picture page.
Check it out here.
Came across this a little while ago …
The Grind
The Grind is that time in your physique transformation where you just put your head down and grind it out.
It’s often the time between the initial fast “newbie” results and the final results. Changes are occurring in your body, but you may not see them from week to week.
Mentally, The Grind is also where some of that new program and new diet enthusiasm wears off and it all becomes routine, even boring. There’s nothing left to do or say really; you just work the plan, day to day to day.
But toward the end of The Grind, what’ll happen is that you’ll glance back at your “befores” and realize you’ve made some major changes. Other people will begin to notice. And that positive feedback will reignite the enthusiasm. And that will cause you to kick the training up a notch, leading to more results.
I think The Grind applies to life in general too, not just to losing fat and gaining muscle. There are simply times when we have to put aside all distractions (even the good ones), put our heads down, grit our teeth, and grind it out. At the end of The Grind lies an achievement, something great, or some reward or pay-off. But The Grind always comes first.
Thing is, most people won’t make this sacrifice; they won’t even begin The Grind, much less finish it. And that’s why most people don’t succeed. The Grind is often what separates the great from the average.
It’s as simple as that sometimes.
One of the criticisms I’ve seen mentioned of personal trainers, online trainers or anything that might fall in between is the idea of “selling fish vs teaching someone how to fish”. That’s a cliche way of saying, telling someone what to do instead of teaching them how to do it themselves, so to speak.
I personally don’t think it’s necessarily an either/or case however.
While without clients I’d be out of business, the goal is still to hopefully impart some degree of knowledge into a client over time. Enough so that should they decide to, they can take over the reigns on their own, and continue to be successful in their fitness/physique endeavors. For some, the decision to go solo comes sooner and for others, who simply like not having to do any of the thinking themselves and enjoy the specific training and nutritional guidance, accountability, etc., it comes much later. (Note: I do however think competitors more often than not should have a coach/trainer for multiple reasons) It’s something that will vary from person to person. Take accounting - how many people do their own taxes? Some do, and that’s fine. Others, they simply don’t want to learn or be bothered and just want an established expert to handle it for them. And that’s fine too.
I received a really nice email from a former client of mine which is a testament to the fact that there’s learning (provided you’re paying attention) that comes with training with a professional. And that knowledge is something they can take with them, enabling them to stay in charge of their body, even help others with less knowledge and understanding.
Hi Erik! I just wanted to write you a note to thank you.
I wanted to thank you for the type of training and nutritional plan that you provided for me. I did not realize the impact it would have on my life. I think that the leanbodiesfitness.com forum also played a large role. Between your plan and your forum, I was able to educate myself regarding nutrition and training. I learned what is truly healthy nutritionally and learned that my body is more capable physically than I ever thought it was. Even though it has been a year since I worked with you, I still follow your nutritional plan and train similarly to the programs you designed for me.
Today is when I really realized how beneficial the program and learning experience was for me. I am a therapist for adolescents. Many of them have told me that they struggle with eating disorders, primarily anorexia/bulimia. Because I worked with you, I am able to give them sound nutritional advice and explain to them why they need to eat. So far, three of my clients have started eating three meals a day, which is very helpful for them considering they were starving themselves and then binging. I am able to explain in a logical way how much they need to eat and why. Sometimes clients want two different body types. I am able to help them see their genetic potential and not what society has deemed attractive.
My experience of working with you was a great one. It has allowed me to help those friends and family around me make healthier choices and just understand their bodies and nutrition in a healthier light. However, helping me help my clients is beyond anything I would have imagined. So, basically, thanks for being such a knowledgeable and supportive trainer. You have helped more than just your clients. If you read this quote, know that you too are a ripple and your effects are really helping alot of people!
“Few will have the greatness to bend history; but each of us can work to change a small portion of events, and in the total of all those acts will be written the history of this generation … it is from numberless diverse acts of courage and belief that human history is thus shaped. Each time a man stands up for an ideal, or acts to improve the lot of others, or strikes out against injustice, he sends forth a tiny ripple of hope, and crossing each other from a million different centers of energy and daring, those ripples build a current which can sweep down the mightiest walls of oppression and resistance.” — Robert F. Kennedy
Thanks again,
I linked to these before and after pictures of LBC client Sunny Daye in the most recent newsletter, but I thought I’d also post them on the blog.
Sunny went on to win three classes at the Pacific USA Naturals Bodybuilding and Figure Championships, taking first in Figure Short, Figure Masters Short and Figure Masters Overall.
So, the 2008 IFBB North Americans have now come and gone. We just got home from Cleveland a short while ago and we actually made good time getting home in just over 4 hours.
Many of you already know the results from the forum updates, but in short we had two girls in the top 5 in their first national shows.
Lisa Peper ended up in 5th place in a good sized D Class and Jennie Hamilton came in at a solid 4th spot in a smaller, but very competitive F class. The overall goal for each was a Top 10 placing, so a final placing inside the Top 5 is icing on the cake.
All in all it was simply a really fun weekend. We stayed with Jennie and Will with was the icing on a great trip, as there was a lot of laughs over the weekend. Will, besides being HUGE, is hilarious. (watch out for the dark horse at the 2009 NPC Junior USAs).
Did you know that in Mississippi they say ole instead of oil? As in, “I think Jennie needs more ole” Or “I heard they had to eat boled chicken breast.” That latter one comes from Jennie … A CANADIAN who’s relocated to Mississippi. Hilarious.
Or the fact that they call every pop (some of you say soda), a COKE. Sprite, Orange Crush, Pepsi, Mountain Dew - it’s all Coke.
So Will relays a story relating to the above. I can’t remember where he was but clearly not in a place where they refer to pop as coke.
Paraphrasing …
Will: Can I get three cokes? Two diet and a Sprite.
Server: So you want six drinks?
Will: Huh? Three cokes - two diet and a sprite.
Sever: Yes, I know - so six drinks.
Will: THREE COKES!!!!!
Server: That’s six drinks!!!!!
And so on - that’s not verbatim but it sums it up. You can imagine Will thinking it’s clear as day that he wants three drinks - and then is telling the server what kind of cokes he wants. The server counts six - which is what I’d do as well. We laughed so hard at that over dinner.
Speaking of which, Friday night we hit the Hard Rock as a group of 10 and Neely, Jennie and Lisa went to town on steak and french fries and then some dessert goodies back at the hotel - the Friday Night Fat Load. Lots of fun. I had chicken - dumb.
Saturday night we went out for dinner and waited an hour for food that sucked.
All in all, a great time and I’m really glad I was there to share in the experience.
Here’s a few pictures:
Here’s a shot of me and Lisa, me and Jen and then the three of us after the Finals with their trophies.
Just a quick update here from Cleveland, Ohio at the North Americans. The prejudging rounds - both one and two piece are over and we’re just back chilling out in our room (myself, Laura, Jennie and Will).
Prejudging went pretty well overall.
Class C was Neely’s class, which had a whopping 35 girls in it (this is still my beef with these shows - the huge difference between class sizes - ranging from 9 to 16-20 all the way up to 35. Anyway, Neely was pulled out in the 16 or so range - 4th callout.
Class D has Lisa Peper. Lisa looked great, eclipsing last year’s conditioning. In the 2-piece round (which oddly enough was before the 1-piece here), Lisa was in the 2nd callout which was the 5-9 placing. In the 1-piece round, she got bumped up to the first call out which was the 1-5 placing, so it looks like a potential placing around 5th, which is awesome for her first shot at a National show.
Class F had Jennie Hamilton. Like Lisa, easily the best Jennie to date. In the 2-piece she was the first called out in a 5 person callout and then similar in the 1-piece, so it looks like a clear top 5 for Jennie as well - again at her first crack at a national-level show.
Keep your fingers crossed. Finals are in a couple hours. Here are a few pictures after Prejudging. We didn’t get many.
Here’s some pics of Jennie after the prejudging
Lisa posted some shots of her at two days out and nice and depleted.
In case you haven’t already seen them on her blog, here’s the link.
Have you ever watched a food advertisement on television and suddenly felt you were hungry? Have you ever heard someone cough and immediately felt the need to clear your throat? Ever watched someone release a big yawn and felt the urge to yawn yourself?
That is the power of suggestion. We naturally move toward whatever we focus our attention on. The more you think about something, the stronger it takes hold of you.
That is why repeating “I must stop eating too much . . . or stop thinking about pizza . . . or stop ‘insert activity here’ is a self-defeating strategy. It keeps you focused on what you don’t want. It’s like announcing, “I’m never going to do what my mom did.” You’re setting yourself up to repeat it.
At least one of the reasons people feel most diets don’t work is because they keep you thinking about food all the time, guaranteeing that you’ll be hungry. In the same way, a speaker who keeps repeating to herself, “Don’t be nervous!” sets herself up to be nervous! Instead she should focus on anything except her feelings – on the importance of her speech, or on the needs of those listening.
Temptation begins by capturing your attention. What gets your attention arouses your emotions. Then your emotions activate your behavior, and you act on what you felt. The more you focus on “I don’t want to do this,” the stronger it draws you into its web.
Ignoring a temptation is far more effective than fighting it. Once your mind is on something else, the temptation loses its power. So when temptation calls you on the phone, don’t argue with it, just hang up!
Sometimes this means physically leaving a tempting situation. This is one time it is okay to run away. To avoid being stung, stay away from the bees.
Do whatever is necessary to turn your attention to something else.