- Name: Christine Beauchamp
- E-mail: Christine_beauchamp08@yahoo.com
- Age: 16
- Where: Vaughan, Canada
- Height: 5'2"
- Weight: 118 Lbs Off, 110 Lbs Contest
- Years Bodybuilding :1
- Favorite Bodypart: Back
- Favorite Exercise: Deadlift
- Favorite Supplements: BCAAs, Creatine Monohydrate, Protein Powder
How Did You Get Started?
I had a lot of eating disorders when I was younger. I needed some sort of change, and so I would visit different fitness websites and find whatever information I could. Unfortunately I took a lot of what was said to extremes, and ended up damaging my metabolism and developing several health problems. I got in contact with some women who competed, and they set me on the right road to recovery and a balanced physique. Now, 3 years later, I'm recovered and healthy and 10 days out from my first figure competition!
What Workout Plan Worked Best For You?
I stick to basics for the most part, but I'm always switching up my exercises, reps, sets, etc. to keep my body guessing, and to keep from adapting to anything. I always lift as heavy as I can and keep relatively high volume. My training didn't change much at all for my competition prep. Here's a sample of what my routine looks like (exercises don't include warm-up sets):
Day 1 - Legs:
- Barbell Back Squats: 3-4 sets of 5-8 reps
- Bulgarian Split Squats: 3-4 sets of 8 reps
- Leg Press: 4-5 sets of 8-10 reps
- Straight-Leg Deadlift: 3-4 sets of 6-8 reps
- Seated Leg Curls: 3-4 sets of 6-10 reps
- Leg Extensions: 4-5 sets of 6-12 reps
Day 2 - Chest/Triceps:
- Dumbbell Flat Bench Press: 3-4 sets of 6-8 reps
- Chest Flyes: 3 sets of 8 reps
- Close-Grip Barbell Bench Press: 3-4 sets of 6-10 reps
- Dips: 3-4 sets of 6-10 reps
- Overhead Extensions: 3-4 sets of 6-10 reps
- Triceps Pushdowns: 3-4 sets of 6-10 reps
Day 3 - Back/Biceps:
- Deadlifts: 3-5 sets of 5-6 reps
- One-Arm Dumbbell Rows: 3-4 sets of 6-8 reps
- Close-Grip Pulldowns: 3-4 sets of 6-8 reps
- Seated Rows: 3 sets of 6-10 reps
- Preacher Curls: 3 sets of 6-8 reps
- Standing Dumbbell Curls: 3 sets of 6-10 reps
Day 4 - HIIT:
Day 5 - Shoulders/Calves:
- Military Press: 3-4 sets of 6-8 reps
- Dumbbell Shoulder Press: 3-4 sets of 6-10 reps
- Lateral Raises: 4-5 sets of 12-15 reps
- Front Raises: 4-5 sets of 10-12 reps
- Standing Calve Raises: 5-7 sets of 12-20 reps
- Seated Calve Raises: 5-7 sets of 10-20 reps
Day 6 - HIIT
Day 7 - OFF
In addition to my weight training, I also do cardio 5-6 times per week on-season, and 3-4 times per week off-season.
What Nutrition Plan Has Worked Best For You?
My pre-contest nutrition plan doesn't change from my off-season plan. I always eat the same clean foods year-round, but the amounts will change as I get closer to my contest. In the off-season I carb cycle, whereas on-season I will keep relatively low carb during the week with 2 small re-feeds thrown in. Here's a sample of what my off-season diet looks like on a typical "medium-carb" day:
What Supplements Have Given You The Greatest Gains?
To be honest, I don't take a lot of supplements. I use the bare minimum and have been doing just fine.
The basics for me would be:
Sometimes people can get so caught up in supplements that they forget to eat properly and put the proper amount of work into their training routines - and then they wonder why their results are stalled!
Why do you love Bodybuilding?
It's a unique and interesting sport. It teaches you so much discipline, willpower, and determination. I also love that it's such an escape for me. When I need to get something off my mind, I can turn to the weights and just forget everything else. It's almost like therapy.
I love bodybuilding and fitness not only for the physical results I get with my body, but also because of what it does for me mentally. I believe it's made me a more patient and stronger person as a whole. I love beating personal bests, surpassing what I thought I couldn't, and achieving the goals I set out for myself.
It's a healthy sport, anyone can do it, and I never met a bodybuilder who didn't say his life was changed somehow by turning to this lifestyle. It's something I plan on improving on and growing with for the rest of my life.What Motivates You To Follow A Healthy Lifestyle?
When I look around me and see so many unhealthy people walking around everywhere, it makes me stop to appreciate the good health that I do have. I wouldn't give up my health for all the delicious food or laziness in the world. I see that people all over the world die every day from heart disease, diabetes, strokes, cancer and more, and it motivates me to keep doing what I'm doing to ensure that I have the best possible health for as long as I live.
You only have one body. And you only live one life…whether it's a long life, or a short life, is completely dependent on the daily decisions that you make for you and your health.What Made You Want To Achieve Your Goals?
People have told me my whole life that I was incapable of doing things. What I couldn't do, what I wasn't allowed to do. Instead I was told how to live my life, and I was bombarded with stereotypes so that maybe someday I could live up to their expectations of who or what I should be.
But now I set my own goals, and I know that every time I surpass one, I'm proving to the people who told me "you can't do that" that I can.
It's also a challenge for me, as I like to set unrealistic goals. But you only truly know what you're capable of over-achieving by trying things out. Shoot for the moon, and you're bound to hit at least a star. And I know that nothing makes me happier than setting my mind to something, and getting it done.
What Are Your Future Bodybuilding Plans?
I want to earn my IFBB Pro Card for Figure, and grace the Olympia stage someday. In this next off-season I'll be doing powerlifting and will be doing meets throughout 2011, and into 2012. I plan on hitting the figure stage again when I turn 18.
What One Tip Would You Give Other Bodybuilders?
You need consistency and patience. Nothing is more disheartening than an impatient and inconsistent bodybuilder. The ones who spent 2 weeks on a program realize that they're not the size of Lee Priest and either give up or keep switching their entire schedule up.
You have to realize that muscle takes time and consistent effort to grow. You can't plant a tree and expect it to be 50 feet tall a couple days down the road. You need to give 110% into your efforts, rest when needed, eat healthily, and have patience. Results WILL come with your endeavors, but you need to give them time. Remember, it's a marathon, not a sprint. So find a plan, STICK TO IT, and watch your hard work pay off.