Three 1st Place Wins in One Season!
By: Leslie Draper
How Did I Do It? Tunnel Vision
Newsletter Volume 14 # issue 2
Tunnel vision is a term I use
daily in my profession as an optometrist. Professionally
speaking, tunnel vision is a condition when only those objects
directly in line with the eyes can be seen. The Encarta
Dictionary defines tunnel vision as "a limited
I have found that my success in preparing for competition all
boils down to this one concept, "tunnel vision". My
ability to stay focused on my goal and not let daily struggles
hinder my diet and training plans in large part determines my
success. It takes this dedication to succeed in the competitive
world of Bodybuilding and Figure.
I began competing in Figure in 2007 at the age of 33. I’ve
been active in the gym since I was a teenager and dreamed of
competing sometime in the future. In high school I was a
cheerleader and also entered local road races. However, once I
made the commitment to become an Optometric Physician, my dream
of competing was temporarily placed on hold. I continued to run
and lift 3-4 days a week; throughout my many years of college.
I’m glad I did; for it definitely helped me maintain my
shape and weight during those late night coffee drinking, pizza
eating, sugar-fueled study sessions.
When I finally completed my schooling and residency, I set my
sights once again on competing. The first year was trial and
error. I placed in 2 out of the 3 competitions I entered. But, I
knew I could do better. I was still experimenting, trying to find
what worked for me in terms of diet and training.
THEN I WAS INTRODUCED TO BEVERLY INTERNATIONAL
My first purchase was Ultimate Muscle Protein (UMP) Cookies &
Cream and I was HOOKED. There was no stopping me from that point
on. Since then I have tried and LOVE all the UMP flavors. There
is no protein powder that is so versatile and tasty. With the
protein powders, I can make many good treats on & off-season.
I make protein pancakes, protein bars, protein frozen bars,
cookies, pudding, and Beverly goo-Yum. I look forward to coming
up with new recipes that allow me to incorporate them into a
SO, WHAT’S HAPPENED SINCE I HOOKED UP WITH BEVERLY? 3
(THREE, TRES) 1ST PLACE WINS!
2008 NPC (TN) Knoxville Expo 1st Figure short class
2008 INBF (GA) Southern Natural 1st Figure short & 1st
Yes, two 1st place Figure class wins and one 1st place
Women’s Bodybuilding win ~ and how you ask?
The most important key is being completely prepared with my diet.
The first thing I do whenever I have a question/concern about
diet/training/suits/tanning/supplements and more I go to the
Beverly website at www.bodybuildingworld.com and check in on the
Jason from Natty Nutrition has posted quite a few times on the
board so I contacted him twelve weeks out for some diet help. The
main thing with any diet is to follow the plan just as it’s
mapped out. Remember, "tunnel vision" is the key. Once
you have your plan don’t even think about changing it. Eat
the foods, take the supplements and you will get much better
results than if you constantly agonize over it, wondering
"should I change this, or what about that?"
Here is my average pre-contest meal plan.
Meal 1: Egg whites/egg yolk and oatmeal - I often make this meal into pancakes or
"oatmeal crisp" (see recipe sidebar)
Meal 2: Turkey and white potato, large salad
Meal 3: Chocolate Muscle Provider and oatmeal - I combine them to make a protein bar or
Meal 4: Turkey and sweet potato, green veggies
Meal 5: Top round and white potato
Meal 6: Chocolate Muscle Provider/oatmeal again!!! You can make a great brownie for a
bedtime treat - I doubt if I could diet without this for my chocolate fix.
You can also use UMP chocolate for a delicious treat as well.
The portions are adjusted based on training days and non-training
days. On training days, I increase my carbohydrate portions to
get maximum results from my workouts. As my contest approaches I
alter the meal 6 amounts of Muscle Provider and oatmeal to
maintain lean body mass while continuing to decrease my body
Here are the other supplements I depend upon.
Glutamine Select plus BCAAs is a workout staple. I use it
MP year round. During contest prep I take
Muscle Synergy, GH
Muscle Synergy and
Density were new for me this season, and I could really tell
a difference in my workouts.
PLAN & PREPARE
I prepare all my food meals for the week on Sunday; pack them in
individual containers, label and freeze. "Be Prepared"
is not only the Boy Scouts motto but also one of mine right up
there with "Tunnel Vision". I take my meals everywhere
I go - just in case. I always have a loaded cooler and a gallon
of water in my car. You never know when you may be stuck in
traffic, at work, or at a friends’ house - be prepared! If
I’m prepared I don’t get off schedule and my day goes
My typical weight training schedule is 2on/1off; 2on/2off:
Monday – Chest/Triceps/Abs
Tuesday – Quads/Hamstrings/Shoulders
Wednesday – Abs
Thursday – Back/Biceps
Friday – Shoulders/Calves/Abs
Saturday/Sunday – off
I write out my workout plan weekly and carry it with me to the
gym. A bit OCD, but it works for me!
A challenging area for me to develop has been my shoulders, so
I train them twice/week as follows:
Lateral raises – 4 sets of 9 reps with 20#
Modified Cleans – 4 sets of 9 reps with 50-60# bar
Front raise – 4 sets of 9 reps holding a 25-35# plate
Lying Laterals – 4 sets of 9 reps with 15#
In general I like to lift heavy for each muscle group. However, I
do throw in a lighter weight/higher rep workout occasionally if
I’m feeling sluggish. I vary my routine as to the specific
exercises performed every 3-4 weeks to continually challenge my
muscles with a new stimulus.
I begin 2 a day cardio sessions six weeks out from the contest. I
perform low intensity cardio (usually walking or biking around my
neighborhood) every morning at six for 45 minutes. Then in the
evening I perform another 20 minutes of either low intensity, or
3 days/week HIIT sessions after my weight session – usually
sprinting or biking, but I also incorporate the step mill,
elliptical or recumbent bike on occasion.
So now, the work is done,
what about Show Time? Did I say prepare yet? Items you need
Things I wish I had back stage: safety pins, extra
earrings (mine broke last contest), extra lashes, sponge/tanner
for touchups (you may not be allowed to do this backstage, but
you can always do it in your room or even outside the contest
- Dark tan-I’ve found I could have always added one more
- Eyelashes-don’t wait until last minute to apply, it can
- Makeup-use natural colors to complement your features.
- Shoes-wear them weeks before the contest.
- Perfectly Practiced Posing- for figure and bodybuilding
I posed several times daily for 5 weeks before show time. This is
huge! Pose, pose, and pose!
Right now, I am taking a short break to spend more time with my
family. My plans are to compete at least once each year for the
next few years. This way I will always maintain my competitive
edge. And besides, I love the challenge. If my work schedule will
allow it, I would like to compete in the Northern KY next and
meet the Beverly crew.
I will always be a Beverly client and continue to invent UMP/MP
treats. I look forward to the off season so I can experiment with
new deliciously healthy chocolate goodies. I’m so fortunate
that I was introduced to Beverly International early on in my
competitive years. The support from the Beverly staff and
everyone on the discussion board has been critical to my success.
And a special thanks to Natty Nutrition for shaping me into a
Final suggestions: PREPARE, PATIENCE, PERSEVERANCE,
PRACTICE & POSE
Leslie Draper at a Glance
Occupation or Education: Optometric Physician, B.S. in Chemistry
Family: Single, I have wonderfully supportive Mother, Sister and Pomeranian Chiko
Current Residence: TN
Years training (total): 15
Off Season Weight: 115
Contest Weight: 106
Favorite Cheat Food: Mexican-Nachos with lots of lettuce and queso!
Favorite PreContest Meal: Egg white/Oatmeal Crisp or MP brownie
Most Inspiring Person: My mother, she has succeeded in so many areas in her life.
I watched her overcome many obstacles during my childhood. All of her success is due to
hard work and perseverance. She is my inspiration!
In your CD player: Prince, Fergie, Madonna, Hip-Hop, Reggae
Hobby or interests outside training and competing: Running - I completed 2 marathons &
one half marathon. Vacationing at the beach with my family-I’m a beach girl at heart.
Even if I’m preparing for a contest and prepare and pack my meals to go to the beach- I
can’t miss out on a beach vacation.
Words to live by:
"The only time success comes before work is in the dictionary"
Favorite Supplements: Muscle Synergy, Glutamine Select, GH Factor, Density, Ultimate
Muscle Protein, Muscle Provider
What would you recommend to someone who has never used Beverly supplements before?
There is no risk. Try the products and see results. You’ll get hooked like me.
The Beverly staff is eager to answer your questions and give you clear answers to them.
They are also constantly updating with new supplements to improve results.