Amateur Fitness Competitor of the Week: Lishia Dean

Amateur Fitness Competitor of the Week: Lishia Dean! - Pics and info and more!

How Did You Get Started?

I have always been competitive and started out as a Powerlifter. Red Swaim was my coach. We worked hard everyday and I finally set the North Carolina State Record in the bench press (140lbs) and the deadlift (320lbs), which I still hold. After Red passed away, powerlifting just was not the same. I became interested in Fitness Competitions because it combines strength and dancing, which I love. I still had a lot of questions!

My fiancé, Matt, told me to check into some Pro Fitness Competitors to see if they could help me. His favorite is Jen Hendershott! So I looked up her website. I was instantly amazed and decided to participate in her Jacksonville, Florida Phatcamp. It was so awesome I went to another one in Dayton, Ohio 3 months later. Right then, I set the date of my first competition of November 6, 2004, Quincey Roberts Elite Muscle Classic. I took the overall at that show. It qualified me for Nationals, so two weeks later I found myself in Dallas, Texas taking 10th place in the Medium class. I love this and can't wait to compete again.

What Workout Plan Worked Best For You?

I work one body part per day with 2 days of rest in the week. I still do my heavy compound lifts of the bench, squat and deadlift. I then isolate the muscleI am working that day, with 3-4 more exercises. When I am training for a competition I sprint twice a week, practice my routine 3 times a week and do about 2 hours of cardio a day. Yoga has been a big help with my flexibility.

What Nutrition Plan Has Worked Best For You?

Luckily I have Matt to create my diets and support to stay on them. Matt has me eating 7 times throughout the day every 2 ½ hours. Each meal has about 25 grams of protein. Each meal alternates between a vegetable and a starchy carb. My post workout and before bed meals are protein shakes and LOTS of Glutamine. I take in 1-2 gallons of water a day. vitamins are important and I use Affinity products. Powermax is a great multi-vitamin for athletes.

What Supplements Have Given You The Greatest Gains?

When training for a competition, it really stresses my body. Glutamine has been a great supplement for me. Champion Whey Protein has helped me meet my protein requirements. Powermax, from Affinity products, makes sure I get all my vitamins.

Why do you love Bodybuilding?

Fitness is a great way to express myself. I love music and love to dance. I am creative and love to see what I can come up with. Fitness is very challenging with all the strength and flexibility requirements. Plus, I love entertaining the audience!

What Are Your Future Bodybuilding Plans?

I would love to get my Pro card and plan to work toward that. You will see me at Team Universe in New York and at Nationals in Atlanta, Georgia in 2005. I just got my website up: Jen Hendershott is coming to Greensboro, NC April 8-10 to have one of her Phatcamps.... sign up at I want to be able to help women reach their goals in nutrition and training. Please email me!

What One Tip Would You Give Other Bodybuilders?

When you don't think you can do anymore cardio, eat another can of tuna or do you routine again...YOU CAN! If this were easy everyone would do it. This is what makes us, as competitors stand out!

Who Are Your Favorite Bodybuilders?

Jen Hendershott has played a huge roll in my success. Her Phatcamps are awesome! Stacy Hilton has an awesome physique. I love Dexter Jackson's abs. Ronnie Coleman is a BEAST!