- Name: Lisa Roark
- E-mail: firstname.lastname@example.org
- Age: 46
- Where: Flower Mound, TX
- Height: 5'11"
- Weight: 150 lbs off-season, 145 lbs co
- Years Bodybuilding :22
- Favorite Bodypart: Legs And Back
- Favorite Exercise: Power Squat
- Favorite Supplements: Optimum CGT-10
How Did You Get Started?
I always did a little bit of exercise growing up - whether it just be sit-ups in my room, jogging every now and then, or doing Jane Fonda workout tapes. I joined a gym with a friend when I was 24 years old, not looking to "body build" but to just exercise and have something to do. It wasn't long before my body started changing for the better.
From the first day of joining the gym I loved it! I enjoyed the people there and learning how to use the equipment. I had no expectations, so when my body started changing I was really excited and motivated to keep going.
A couple of years later I had a trainer write a meal plan for me, and I was on my way to understanding how food affects the body. So once my diet was cleaned up the results were even better.
What Workout Plan Worked Best For You?
Lifting heavy has worked well for me. Being so tall, it's hard for me to put on a lot of muscle. My legs were the easiest to build, with my upper body and arms taking awhile longer. Once I started lifting heavier weights, my upper body and arms started looking more defined, rather than when I was just doing high reps with lighter weight.
I will typically do two weeks of heavier lifting, with one week of lighter weights and plyometrics. Genetically, my abs are the first to put on fat so I really have to watch what I eat if I want to keep flat, defined abs.
I have a four day split, and really like super-setting. I usually do my cardio first (about 30 minutes) because I really don't enjoy cardio like I do weights and want to get it over with! Fortunately, I stay lean enough without doing a lot of cardio.
- Standing Calf Raises: 3 sets of 10 reps (slow)
Tuesday: Arms & Abs
- Hanging Leg Raises: 3 sets of 12 reps
- Lying Leg Raises: 3 sets of 15 reps
- Air Bike: 3 sets of 15 reps
Wednesday: Chest & Back
Thursday: Shoulders & Abs
Friday: Glutes And Calves
- Calf Press On The Leg Press Machine: 3 sets of 15 reps
- Barbell Calf Raises: 3 sets of 15 reps
- Running: 45 minutes - 1 hour
What Nutrition Plan Has Worked Best For You?
Really just eating clean is what has worked best for me. I feel better when I eat clean foods and can really tell a difference when I deviate from that. I eat a lot of egg whites! Here is a sample of what I might eat in a typical off-season day:
- 23 grams of protein powder
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love bodybuilding because not only do I feel good physically, it helped build my self-esteem when I first began. When my body started changing for the better I felt better, my attitude changed for the better as well!
For me, working out is a big stress reliever and I can't imagine my life without it. I love the pump I get, how it makes me feel and the muscle soreness that I constantly seem to have. I have also met so many great people along the way, including my husband of 15 years, Brent. I met him at the gym in Carrollton where I was working at the time!
What Motivates You To Follow A Healthy Lifestyle?
Just waking up each morning motivates me. I love to exercise, and God gave me a healthy body and I want to take care of it to the best of my ability. I look forward to sweating and feeling that pump every day!
My children also motivate me because I want them to grow up with a love of health and fitness that I didn't grow up with. They already want to go to the gym (they're 11 & 13) and I'll train them at home sometimes.
What Made You Want To Achieve Your Goals?
My goal of competing in a figure competition was motivated by the fact that so many people would ask me if I competed, and encouraged me to do it. Deep down I wanted to, but fear held me back. I'm not getting any younger, and I was tired of being "afraid"!
I finally realized that I was being hypocritical in telling my children not to let fear keep them from doing the things they want to do, when that is exactly what I was doing! So, I faced my fear of being on stage and am so glad I did it. It really wasn't that bad!
What Are Your Future Bodybuilding Plans?
I recently became a personal trainer and love my job. I want to pass on to other people the joy of changing your body for the better, and how exercise and good nutrition can change your life.
I also recently competed in my first two figure competitions (Ronnie Coleman Classic and Lone Star Classic) placing fourth in both. I really didn't know if I had the discipline to stick to a competition diet, but I did! It was hard, but having invested so much time, money, and energy into something, I really didn't want to mess it up.
I plan to compete again next spring in bodybuilding. I was told I'm a bit too muscular for figure, so I thought I'd give bodybuilding a try - just another fear to conquer. I will try to put on some more mass in the upcoming months. I also have two clients now that want to compete in figure and bikini next spring as well, so to go through this journey with my clients will be motivating!
What One Tip Would You Give Other Bodybuilders?
Remember that you can inspire people because of the way you look. Don't let the outside become more important than what is on the inside. Encourage those who are having a hard time with their weight or whatever it may be in their life.
We were all beginners at one time too and were inspired by someone, so just be a good role model for others. And don't let fear hold you back!
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?