Lydia Joyce chose to take matters into her own hands when she couldn't keep up with her fellow military candidates. Read on to see how Lydia shed 16% of her body fat and went on to compete!
Vital Stats
Name: Lydia Joyce
Email: lydia49a@hotmail.com
Bodyspace: Lyd
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Before:
Age: 33
Height: 5'1"
Weight: 125 lbs
Body Fat: 25%
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After:
Age: 37
Height: 5'1"
Weight: 97 lbs (competition), 110-112 lbs (off season)
Body Fat: 9%
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Why I Got Started
I am a Logistics Officer currently serving in the Canadian military. I joined the Canadian Forces as an Administration Clerk when I was 26 (11 years ago). I had always gotten by being "average" as far as fitness goes; not at the front of the pack, but not at the back. In 2003 I became a Logistics Officer and in 2005 I took what was by far the most physically demanding course of my career (it didn't help most of the other candidates were approx 10 years younger). Suffice it to say, I had my butt handed to me; I was officially "at the back" and I didn't like it. As an Officer this is unacceptable. As they say ... you can't lead from the back. I was sick of being average; I wanted more.
 
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I Was Sick Of Being Average; I Wanted More.
How I Did It
I had never struggled like I did on that course but instead of letting it get to me, it served to motivate me. I stepped up my fitness routine and incorporated regular weight training and Crossfit. In 2006 I began frequenting fitness message boards such as BB.com and became fascinated with the bodybuilding and figure competition community. In fall 2006 I attended my first provincial level bodybuilding competition and was blown away by what these competitors had achieved. I knew it was something I wanted to do, but didn't think I had the willpower to stick to the strict diet.
A year later, I made the commitment. I consulted a coach, began training and entered my first figure competition in April 2008. In retrospect, even though I did very well for my first time, I realize now I was skinny! I turned my focus to building muscle, competed two more times in figure (I placed 4th in a highly competitive, large category in 2009), and then decided to take on a new challenge and tried bodybuilding. After a year away from competition, I entered my first bodybuilding competition in April 2010. I couldn't believe how nervous I was! I had a lot of fun and learned a great deal about a whole new world. I know if I do it again I have to put on more mass and get more defined, but I think I did very well for my first time at the local level.
 
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I Stepped Up My Fitness Routine And Incorporated
Regular Weight Training And Crossfit.
Fitness and clean eating are now just part of life ... I don't even think about it. I am fortunate that part of my job is being fit and I am given the time to work out. I train 90-120 mins, 5-6 days a week and try my best to keep my calories in check (although I do have a small chocolate addiction!). I try to stay within maximum 15lbs of competition weight so that if and when I decide to compete again, I won't have a great deal to lose and I just feel more confident and better in my clothes.
Supplements
Pre Workout:
Post Workout:
Before Bed:
During Contest Prep: Additional Supplements (starting 20 weeks out)
Diet
This is a sample competition diet. Off-season, my calorie level is more in the 1400-1500 calorie range Monday to Friday with an additional cheat meal on the weekends.
Meal 1: Pre-workout Meal 2: Post workout Meal 3: Meal 4:
Meal 5: Meal 6: Meal 7: Before Bed
Note: Total approx cals: 1200. Every Saturday, approx 400 extra calories from carbohydrates, and 100 calories less protein (net calorie increase of 300).
Training
I typically do a 3 day split: - Monday - Day 1
- Tuesday - Day 2
- Wednesday - Day 3
- Thursday - Day 1
- Friday - Day 2
- Saturday - Day 3
- Sunday - Off - Just Cardio
Cardio: Workout days, 20-30 mins before and after weight training. Non
weight days, 60mins (combination of hills, sprints and steady state).
| TERMS YOU'LL NEED TO KNOW |
Superset - Two exercises are performed consecutively without any rest.
Triset - Three exercises are performed consecutively without any rest.
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Day 1: Chest/Back
Superset: Superset: Superset: Superset:
Day 2: Shoulders/Arms
Superset: Superset: Superset: Superset: Superset: Superset:
Day 3: Legs
Superset: Superset: Triset:
Note: Finish with 400m lunges and cardio consisting of a circuit of skipping and additional squats and lunges.
Suggestions For Others
My best gym tip for the ladies: Lift heavy! You will NOT look like a man ... you don't have the testosterone to make that happen! If you are not struggling by your last rep, it's not heavy enough - period. I constantly have people asking me for nutrition tips and plans. My best advice is that small changes can make a huge difference. For example, don't drink your calories in sugary drinks, alcohol or silly coffees/espressos. Also, packing your own meals and keeping your home a "clean" environment is key. If there aren't cookies in the cupboard, you can't eat them! I love ice cream - but I'll never buy a whole tub. Instead, once every other week or so, Hubby and I go and get an indulgent cup. This is a "safer" way to do it for me! For those who use their kids as an excuse for having junk in the house, my question would be, "Don't you care enough about their health to feed them the same healthy food you eat?" Sugar filled cookies, cereals, granola bars, pastries and fake juice are NOT healthy snacks.
Click To Enlarge.
My Best Gym Tip For The Ladies: Lift Heavy!
That being said, life is short ... so if you want that piece of birthday cake, for goodness sake eat it! Enjoy life ... in moderation!
femaletransformations@bodybuilding.com
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