How I Won the Overall

Women’s Bodybuilding Title at the NPC Northern

By: Lyndsey Blair
Magazine 14 #3

Growing up an athlete, I have always been an extremely competitive person. After my college basketball career (one year at U of L and the remainder at the University of Dayton) was over, I was looking for a way to remain competitive at something I enjoyed. As a personal training director who loves being in the gym and working out, I figured that it only made sense to do it competitively. The first time around, I competed in figure at the Northern 2007. I did well but my heart was leaning toward bodybuilding. I figured that I’d already built some muscle from all my years of weight training. Besides, bodybuilding seemed a better match to my personality. So I decided to make the switch.

I had just got psyched up to start training for my first show when my husband and I learned I was pregnant. We were ecstatic! I continued working out regularly, staying in the best shape I could, but obviously I would not be getting onstage in the immediate future. We were blessed with our baby boy in March, 2008. I dove head first back into training soon after. I did a couple shows a few months after my son was born, but my focus was one show in particular in the 2009 NPC Northern. That would give me one year to bounce back and get into the best shape of my life. I knew I could do it with the right diet, supplements, and a lot of hard work and dedication.

Blair Lyndsey side chest pose


I trained hard, paid attention to my nutrition and supplements, but at four months out, I knew it was time to kick it up a notch. I am a loyal BevNut (in fact I am an authorized distributor as well and recommend Beverly supplements to all of my clients!) so I went to Brian Wiefering for help with my pre–contest diet. Brian is awesome; he is extremely knowledgeable, very encouraging, and all–out Beverly. Here is what he prepared for me:

Contest Diet – designed by Brian Wiefering with

14 weeks out:

Meal 1: 3 egg whites and 1 yolk, 3 oz chicken, 1/3 cup oatmeal

Meal 2: (pre–workout) 1 or 2 scoop UMP shake and 1/4 cup oatmeal

Meal 3: (post–workout) Muscle Provider shake

Meal 4: 1 protein (usually 6 oz chicken),
1 complex carb (usually small sweet potato),
1 fibrous carb (usually 1 cup broccoli), 1 fat

Meal 5: UMP shake

Meal 6: 5 egg whites, 1 fibrous carb

I have a busy work schedule, so it’s very important that I spend as much quality time with my family as possible. The last thing I want to do is spend a lot of time preparing meals every day. So, on Sundays I prepared all of my meals for the week. Each evening I’d pack what I needed for the next day in my gigantic lunch box. The next morning I’d pick it up and walk out the door fully prepared for my nutritional needs. I even had a Magic Bullet blender at home and one at work so I could whip up a shake whenever I needed to. The name of the game is planning ahead and preparing in bulk.

Supplement Routine:

As I mentioned earlier, Brian is an expert on Beverly supplements. Here is the supplement routine he laid out for me:

GH Factor: 2 prior to each meal

Ultra 40 and Mass Aminos: 3 each meal

Lean Out: 1-2 each meal

Muscularity: 2 each meal

Bev ZMA: 2 before bed

Ultimate Muscle Protein (UMP) and Muscle Provider as instructed in diet

Favorite Pancake recipe: 2–3 scoops Vanilla UMP, egg whites, cinnamon, and blueberries; oatmeal optional – DELICIOUS!!!

Orange Creamsicle UMP Shake: Magic Bullet Single–Serving Blender

Fill ¾ with ice and water

Add 2 scoops UMP (vanilla or cookies & crème)

Add orange sugar free Jell–O powder to taste

Blend and ENJOY

* This is my one–year–old son’s favorite food– when he hears the blender going, he comes running!! He loves to share with mama.


Well, I love to run! I love to go outside and run forever, so I am used to doing a lot of cardio. When preparing for a contest, however, I have to cut back on my running significantly because I do not want "runner‘s legs" on stage. Instead of running, I incorporate various types of cardio equipment into my routine. Depending on how I feel on a particular day I’ll do the elliptical, stair climber, or sprint intervals on the treadmill. I did cardio seven days a week. It’s probably more than I need, but I do it because I enjoy it. I think it is very important to change it up, and I personally see the best results when I use some HIIT in my routine.


The first 6 weeks I lifted 5 days a week and my splits looked like this:

Monday: Chest/Back

Tuesday: Shoulders/Arms

Wednesday: Legs

Thursday: Chest/Back

Friday: Shoulders/Arms

A lot of people don’t like to do two major muscle groups on the same day (chest/back) but I loved it. I guess I am a glutton for punishment. I selected weights that would usually limit me to the 10–12 rep range, but I did each set for as many reps as I could get, even if that meant fifteen or more reps. My goal was to feel the burn and not "waste" a set. If I got more than 12 reps in a set, I increased weight the next set. Go Hard or Go Home– right? My favorite exercise is cable crossovers because I feel those from my chest all the way down my arms.

Brian recommended a scoop of Up–Lift both before and during my workout. The pump I felt from this was different than anything I had felt before. It was so intense and I saw immediate improvements in my workouts. As far as the actual workouts, they changed each time. I used supersets with everything, but no two workouts were ever exactly the same. This kept it interesting and kept my body guessing. Another thing that was never the same was the time that I worked out. You would think that working in a gym would make it convenient, but you would be wrong. It actually makes it harder to get an uninterrupted block of time to get a quality workout in. So, I usually worked out as early as possible.

As the show grew closer my rep range increased slightly and I added a sixth day so I could double up on legs. Everything else stayed pretty much the same as I was still seeing results from it.


My brother–in–law, Chris Redmond, won the Cincinnati show in 2000 so I met with him regularly to work on my presentation and my routine. I knew he would be brutally honest with me and that is just what I needed. LOL! At first, I had the hardest time flaring my lats so he would stand behind me and poke me in the back with his index finger until I got it right. It did not take long until my back poses were my strongest poses. Thanks, Chris!!

At first, I started by practicing for about ten minutes a day in front of my full–length mirror. I held each pose for 10 seconds. That, in itself, is a workout. Once ten seconds was easy, I increased to fifteen seconds each. I kept increasing the time until I could go thru an entire call out holding each pose for 15–20 seconds. If I had one thing to say to anyone preparing for their first contest it would be to not just work on the poses, work on mastering the transition from one pose to the next.


The Northern Kentucky show is by far the best and most organized show I have done. The folks at Beverly do a great job in both putting it together and running it. I felt pretty confident going in, but there were 15 other girls in women’s bodybuilding and they looked amazing. I could tell it was going to be a great show. I expected to be a nervous wreck, but everyone backstage – from the competitors to the workers – were so cool it made it much easier to relax and just take it all in. I feel this atmosphere helped me when I stepped on stage.

I knew everything I had put into it, so I was at the point where I was ready to take the stage and see how it would play out. I had no idea how much fun it would be. In previous shows, I had a tendency to carry my anxiety onto the stage with me and it had a negative impact on my stage presence and the results. This show I just went up there and had a good time and it really paid off. I also think that working with Brian in my pre–contest preparation did a lot for my confidence.

I was in the middleweight class with a great group of girls. It was an honor to take first in my weight class. I was so excited to go out there for the posedown and when I was announced the overall winner; I was overcome with emotion as everything just sort of hit me all at once. It really was an amazing night and to stand up there in the victory pose while looking out at my husband and kids in the audience was priceless. And it never would have happened without the right help and without the unconditional love and support of my husband and family.

Lyndsey Blair at a Glance
Age: 26
Occupation: Personal Training Director, Urban Active Eastgate
Family: Husband (Tyler), Step–daughter (Madalyn), Son (Jaxsyn), Pug (Buffy)
Current Residence: Amelia, Ohio
Years training: Have lifted weights since 8 years old
Height: 5′8″
Off Season Weight: 148
Contest Weight: 137
Most Inspiring Book: Lance Armstrong’s books
Hobby or interests outside bodybuilding: Running and playing with my kids
Words to live by:When you were born, you cried and the world rejoiced. Live your life so that when you die, the world cries and you rejoice. ˜Cherokee Proverb