- Name: Lindsay Frigault
- E-mail: firstname.lastname@example.org
- Age: 25
- Where: Niagara Falls, Ontario, Canada
- Height: 5' 2"
- Weight: 133 Lbs., contest: 117 Lbs.
- Years Bodybuilding :2
- Favorite Bodypart: Chest and Shoulders
- Favorite Exercise: Back and Quads
- Favorite Supplements: multivitamin, Vit B complex, calcium & magnesium, Vit C, ginko, glucosamine, Isoflex pro powder, flax seed oil capsules, creatine (Swole V2 ) and Nitrous, meal replacement pro shakes, and Oh Yeah bars.
How Did You Get Started?
In my year off between finishing my Bachelors of Kinesiology at McMaster University and starting my Masters in Physical Therapy, I took a job in a local new gym as a personal trainer/kinesiologist where I met Chris Fusco (check him out in Bodybuilding Amateur of the Week), another personal trainer who eventually became my boyfriend and favorite training partner.
It was the comment, "you train like a girl" that fired me up to reconsider my goals in the weight room. Instantly, I became motivated to train for strength, and with that came a little bit more muscle mass. I loved the way my body was growing! Chris had competed in a few bodybuilding competitions and had asked me if I had ever thought of competing. To be honest, I had not until that day. And did I ever start thinking about it.
So I decided to compete in the same one Chris was intending on competing in later that year. He was my motivator and mentor for the entire 16 week process. He made up my diet; cooked and prepared my food (I was a full time student and he really helped me out) and we trained together in the gym, and dragged each other out of bed for the early am cardio 6 days a week.
Finally the day arrived, and we both took home a first place trophy. He was in the Level II Middleweight, and myself in the Level II Figure Short Class. This was my first competition and now I'm hooked.
What Workout Plan Worked Best For You?
Constant Variation! To stay motivated and allow my muscles to continually evolve throughout 16 weeks of dieting, I would change up my workouts every 3 weeks. And throughout those three week phases, I would alternate between different exercises for each specific body part.
In my off-season, I perform about 30 - 60 minutes of cardio 4 times a week.
- Two weeks prior to starting my pre-comp dieting, all cardio training stopped to allow my body to re-adjust to the new levels I would endure during each new phase of the training.
Wk 16 - 15: 30 mins. of am cardio (jogging/biking/stairmaster/eliptical)
Wk 14 - 12: increase by 5 minutes each week
Wk 11 - 8: 60 min/day (split up between am/pre workout/post workout)
Wk 7 - 5: 90 min/day (split up between am/pre/post)
Wk 4 - 3: 2 hrs/day (split up between am/pre/post)
Wk 2: 60 - 90 min/day (split up)
Last week: Mon/Tue 60 min/day (when ever I had the energy to do it)
- I would always (except the last week) train each body part with a compound exercise for 6 sets, and an isolation exercise for 4 sets. I would train single body parts, except for quads and arms which I would train twice each weak.
- Trained 5 days a week (# of sets): typical format
Calves (5) = 29 sets
Tue - Hams (14)/Bis (14)/Abs (5) = 33 sets
Wed - Chest (14)/Quads (8)/Calves (6) = 28 sets
Thur - Shoulders (14)/Bis (6)/Abs (6) = 26 sets
Fri - Quads (squatting forever) (12 - 16)/Tris (6)/Lower Back (6) = 24 - 28 sets
What Nutrition Plan Has Worked Best For You?
In the off-season, I generally eat 5 times a day and I include a protein source at each meal. I always drink 3 - 4 L of water a day, and I can't go with out my morning coffee. I am definitely more lax in my off-season, but when dieting starts, I am very, very strict. I am a person who loves food (all kinds), good and bad, and when I am able to eat the foods I enjoy, I will, saving my 16 weeks of dieting for "food deprivation".
During the off-season I will eat clean during the week, and enjoy one day on the weekend. Here are two typical days of eating for me, the first is an off-season day, the second a pre-comp day (I would cycle through various phases during pre-competition) at about 8 weeks out:
8am: 1 whole egg scrambled with 4 whites, 1/2 cup bran cereal with fruit
10am: 1/2 cup fat free cottage cheese with 1/3 cup home made granola (oats, walnuts, almonds, dried apples/cranberries, wheat bran, pam spray, sugar free maple syrup), raw veggies.
Noon: train and cardio
2pm: Pro shake (2 scoops pro, unsweetened soymilk, frozen fruit juice, glutamine powder)
3pm: 1 protein pancake (very high fiber) with natural peanut butter
6:30pm: dinner with family (steak/chicken/fish/pork, with lots of vegetables/salad)
9pm: shake with water, or salad with boiled eggs/chicken
Meal 1: 5 egg whites, 4 oz sweet potatoes
Meal 2 (post work out): 1 sc pro (Strawberry Isoflex), 35 g (dry) oatbran, 3/4 cup fresh strawberries
Meal 3: 3oz (cooked) broiled chicken, 1/2 cup brown rice
Meal 4: 3oz (cooked) broiled chicken, 1/4 cup brown rice
Meal 5: 3 egg whites, 1 cup vegetables cooked
Meal 6: 65g solid white tuna, 1 cup vegetables
What Supplements Have Given You The Greatest Gains?
This year I have tried something new in my off-season; creatine and a nitric oxide product made by Syntrax (Swole and Nitrous). I have a lot of people ask me how I like them but it is hard to answer because I don't really have another product to compare them to.
I did notice a bit of smoothness in my lower body and over my abs, but overall, I don't have any complaints about the products. I have made incredible strength gains this year, so I could credit the creatine for that. One thing I cannot go a day without taking is my glutamine in my post workout shake, and glucosamine tablets. I also consume at least 1 - 2 protein shakes a day, I find it an easy way to get all of my protein for the day.
Why do you love Bodybuilding?
Fitness is a way of life for me. I have always been an active person. I owned my first exercise video at age 12, and would do it in my bedroom with my makeshift stepper (the kitchen step stool), and cans of tomatoes. In high school I played every sport under the sun, and in the 11th grade I took my first weight training class.
I could do more push-ups and sits-ups than some of the guys in my class. I loved it! I also continued to work out at home until my first semester of college where I took got my first gym membership. That got the ball rolling, and I quickly became a personal trainer/fitness instructor, and set the record for the largest attendance of participants for my kickboxing class (90 people, 40 had to be turned away as our fitness studio only held 50 people).
I am currently in my second year of my Masters in Physical Therapy and am seeing the even larger importance of physical fitness as measure of prevention. My schooling has also helped my training in recognizing the onset of injuries and the proper strategies to employ in the gym to allow for healing, yet to still maintain a regular training program. I love my life, and I guess that says it all, being fit keeps me sane, and helps me deal with the stressors of school, and definitely gives me a goal for my training. To train like a women!
What Are Your Future Bodybuilding Plans?
Well since I have only competed in one figure competition, and it qualified me for the provincial level, I definitely need some more experience on stage, and I would like to put on a bit more size before I attempt it. So I will be attending this years provincials as a spectator, to get a little insight for what to expect the following year, and to pump me up for my second level II (regional) competition that will take place in October 2005.
I am doing it to get some more experience, experiment with some diet techniques, and lets face it, dieting during the summer months does have some pay offs (beach!). As for the future, who knows, it's a cut throat industry and I am a laid back person who loves the thrill of competition and the rush of being in front of a huge audience. If things happen, I'll accept them gracefully, if not, I get enough out of the thrill to keep me going.
What One Tip Would You Give Other Bodybuilders?
Everybody is different, embrace your uniqueness. The human body is like a piece of artwork, and you are the artist, you will make of it what you do to it. The fitness industry is very competitive, which may encourage some to forget about the beauty of being a strong, confident woman.
To all of those women who compete, who are thinking of competing, or take part in physical fitness for overall well being, hold on to the beauty of who you are inside, and it will shine through in your confidence in all aspects of life. The bottom line, do what makes you happy!
Who Are Your Favorite Bodybuilders?
The good old Canadian IFBB Pro Mindy O'Brien (she was in my dressing room at my first competition), she looks absolutely phenomenal, and I love the fact that she hasn't succumbed to the pressures of the industry and augment her bust... go girl!