- Name: Christine Lanois
- E-mail: firstname.lastname@example.org
- Age: 49
- Where: Toronto, Canada
- Height: 5'3"
- Weight: 136 Lbs Off, 122 Lbs Contest
- Years Bodybuilding :30
- Favorite Bodypart: Back
- Favorite Exercise: Bent Over Rows
- Favorite Supplements: Qivana Defense
How Did You Get Started?
As a child my passion was gymnastics and won athlete of the year in my final year in public school as a gymnast. Reaching high school I was not able to join the gymnastic club due to family issues. Therefore I had no choice but to forego my dream to become a great gymnast! When I was old enough I finally joined a gym with a friend and was approach by a trainer recommending I compete in my 1st bodybuilding competition. I was amazed with placing 1st in my class. Wow it was the greatest feeling - something I lost as a child growing up - yearning to be a gymnast!
I never turned back. In the 1980's I began competing as a bodybuilder in the light weight class, and did very well; earning first and second placing up to 1990 National Level. The challenge as a bodybuilder was incredible but there are disadvantages to this type of sport. As a competitive bodybuilder I was muscular but very feminine. I found competing at the national level tough and as a bodybuilder muscularity and size was a great factor in winning.
Some of the components of the bodybuilding culture did not seem like good choices for me. I had no interest in becoming extremely muscular and losing my femininity. Leaving the competitive bodybuilding scene in 1990 was one of the best decisions I've ever made. As a Canadian National Figure Athlete - I am muscular but still feel very pretty and feminine as a woman should feel. Don't get me wrong I have a lot of respect for all those great bodybuilding athletes. They have taught me great knowledge and discipline which has made me who I am today - a confident and highly motivated individual!
What Workout Plan Worked Best For You?
I truly believe in hardcore basic weight training. Years of consistency; intensity and proper technique is key! It takes years of experience with trial and error to create a great physique.
Now here is just a week sample of my workouts for my contest prep! My weight training program changes every week and my cardio is 6 days a week - two cardio sessions a day - 30-45 minutes each session! I prep for a show 12 wks out but I know I could prep in 8 weeks. I truly now believe over the yrs if it takes you more than 12 wks to prep for a show your off season needs to be adjusted. I train one body part per day - 5 days a week and two days off the gym. I run 5 miles 5 days a week which keeps me solid off season.
Day 1: Legs
- Dumbbell Lunges: 4 sets of 15 reps
- Bench Step-Ups: 4 sets of 10 reps
- Leg Curls: 4 sets of 10 reps
- Good Mornings: 4 sets of 10 reps
- Leg Extensions: 4 sets of 15 reps
- Wide Stance Barbell Squats: 6 sets of 10 reps
Day 2: Shoulders
- Side Laterals: 4 sets of 10 reps
- Dumbbell Shoulder Press: 4 sets of 6 reps
- Rear Laterals: 4 sets of 10 reps
- Machine Shoulder Press: 4 sets of 6 reps
- Rear Delt Rope Pulls: 4 sets of 20 reps
- Upright Rows: 4 sets of 10 reps
Day 3: Back
- Seated Rows: 4 sets of 12 reps
- One Arm Deadlift: 4 sets of 10 reps
- T-Bar Rows: 4 sets of 6 reps
- Reverse Grip Pulldowns: 4 sets of 15 reps
- Pulldowns: 4 sets of 15 reps
- Chins: 3 sets of 10 reps
Day 4: Arms
- Reverse Grip Bench Press: 4 sets of 15 reps
- Dips: 4 sets of 10 reps
- Triceps Kickbacks: 4 sets of 6 reps
- Skull Crushers: 4 sets of 10 reps
- Overhead Dumbbell Extension: 3 sets of 30 reps
- Biceps Curls: 4 sets of 15 reps
- EZ Bar Curls: 3 sets of 12 reps
- Hammer Curls: 4 sets of 15 reps
Day 5: Chest
- Decline Dumbbell Press: 4 sets of 15 reps
- Cable Crossover: 4 sets of 10 reps
- Straight Bar Bench: 4 sets of 15 reps
- Dumbbell Pullovers: 4 sets of 6 reps
- Machine Flyes: 4 sets of 10 reps
- Incline Bench Press: 4 sets of 10 reps
- Incline Flyes: 4 sets of 6 reps
Day 6: Off
Day 7: Off
What Nutrition Plan Has Worked Best For You?
Contest Diet Prep: My diet changes every 4 weeks; this is just one day sample. Off season my diet is clean 6 days a week 2000-2500 calories per day.
Morning Supplements: 6:00 AM
- 16 oz of water
- 1 serving Qivana Defense
- 1 serving Qivana Probiotic
- 1 serving Juice Plus Garden Blend
- 1 serving Juice Plus Orchard Blend
- 1 serving Calcium
- 1 serving Magnesium
- 1 serving Norwegian Cold Liver Oil
Meal 1: 6:30 AM
Meal 2: 9:30 AM
Snack 12:00 PM
Meal 3: 2:00 PM
Meal 4: 4:00 PM
Meal 5: 6:00 PM
Meal 6: 8:00 PM
I don't need to stick to the same food everyday - as long as I keep my calories at 1800-2000 - eating a carb and protein at each meal - eating clean is key! Consistency is key! I don't believe in low calorie diets for a show and if I stick to my program my calories will increase near show time. My metabolism kicks in and I need more calories.
Once I get my weight down to 122 pounds and my body fat at 13% or lower then I can start adding cheat days! So I like getting lean and sleek ahead of the game and then fill out with cheat meals. Love my cheat meals! Over time cheat meals increases my metabolism and increases my conditioning - it's a science. On my 7th day of dieting I eat anything I want; fats/sugars: chocolate; pizza; nachos; cheesecake; wine; cookies - whatever I want!
It takes years of experience to determine what works best for your physique. The more I compete the better I become! It's a work of art from the heart!
What Supplements Have Given You The Greatest Gains?
Isoflex; Glutaferm (L-Glutamine); L-tyrosine; Juice PLUS (Garden Blend); Juice Plus Orchard Blend; Juice Plus Vineyard Blend; Carlson Norwegian Cod Liver Oil; Qivana Defense and Qivana Probiotic and Kelp.
Why do you love Bodybuilding?
I believe competing is not everyone's passion; however the process of competing has taught me to follow my dreams with passion; self discipline; focus; determination and consistency. I've learn not to give up on myself; and truly prioritize what is important to my well-being. I am a single mom; Registered Nurse and Wellness Consultant with determination to make a difference and I promise you I will.
What Motivates You To Maintain A Healthy Lifestyle?
Fitness is a lifestyle for me, not work at all. I train with passion and train from the heart! I am an artist and my physique is my creation. I'm a sculpture that needs to be defined down to perfection. My work of art created from the heart! My masterpiece! "Like Fine Wine, We Should Get Better With Age."
What Made You Want To Achieve Your Goals?
As a Registered Nurse/Wellness Consultant it is my duty to help everyone understand that exercise and eating healthy should be a lifestyle. Consistency is the key. Paying yourself 1st with a healthy lifestyle will increase confidence and determination to be the best you can be with all aspects in your life.
With great determination I want to make a difference in today's society with all demographics. I am here to tell my story; inspire and motivate especially those over 40 (change the trend) beyond 40 is just the beginning - we must not put ourselves on the back burner - we must pay ourselves 1st - with a healthy lifestyle.
I've learned not to give up on myself; and truly prioritize what is important to my well-being.
What Are Your Future Bodybuilding Plans?
I am a Canadian National Figure Athlete and now preparing for the CBBF Fitness/Figure Nationals Aug 28th, 2010.
One show at a time! My ultimate dream is to become a Masters Figure IFBB Pro.
What One Tip Would You Give Other Bodybuilders?
Choose a Fitness/Bodybuilder mentor or role model. Do your homework - research/educate yourself/attend competitions! Hire a great trainer from day one. Remember what works for Christine Lanois doesn't mean it will work for you! Results are based on genetics; metabolism; mind set and your intensity in the gym and I truly believe 85% is diet for test prep!
Success doesn't happen overnight, it takes experience and failure to grow and succeed. A trainer; role model and mentor will guide you but it's all about your determination to be the best you can be. People always ask me what is my secret. Well there is no secret or magic pill. It's hard core training with dieting and years of experience in the gym! I always pay myself first with a healthy lifestyle and have never stopped in 30 years. It's not motivation that keeps me going - it's passion created from the heart!
Who Are Your Favorite Bodybuilders?
- Female Bodybuilder: Sharon Bruneau
- Male Bodybuilder: Arnold
- Fitness Competitor: Mindy O'Brien
- Figure Competitor: Monica Brant
What Features Do You Use On Bodybuilding.com?
I use the features in SuperSite and BodySpace. I have also used the store to purchase products. The SuperSite has great updates on Fitness/Bodybuilding competitions; great info on training/nutrition and excellent articles! Also love reading about the featured athletes. Bodybuilding.com is a great educational site and community in which we can meet other great athletes!