Iron Maidens

originally published in volume 13

A Conversation with Louise Plumb, Diane Manning, Nadine Holroyd, & Andrea Beers

Words_ Adam Titchener

Ronseal tans, bedazzled bikinis and clear six-inch heels. The world of competitive female bodybuilding can be, on initial viewing, rather kitsch. However, simply scratch the surface of the sport and their relentless focus, determination and sheer will to overcome is something to be truly admired. These incredible athletes are constantly striving to push their bodies to the pinnacle of what is psychically possible, making enormous personal and social sacrifices, and religiously sticking to routines that would bring a navy SEAL to their knees — all while empowering themselves as strong, fierce and independent women.

What encouraged you to take bodybuilding so seriously?

Louise Plumb (LP): I never set out to become a bodybuilder, but I joined a serious training gym about seven years ago and I was inspired by the athletes that trained there. I knew I was strong, I knew I had commitment, but I wanted a challenge, so I decided to do a fitness competition to see if I had what it took. After that show I was bitten by the competing bug and all I wanted to do was improve and move onto greater achievements.

Dianne Manning (DM): It started as a way to improve my health and learn to eat properly as I have suffered with anorexia. I also wanted to strengthen my bones, keep my joints supple and delay the aging process if possible. I found it so therapeutic and satisfying — I knew I'd finally found the thing that I had a true passion for. I've now competed 12 times to date. It's a very empowering experience.

Nadine Holroyd (NH): I joined a gym after my marriage broke down and I completed a 12-week body transformation challenge. After a close family member commented negatively on my muscularity, which at the time was not much, the rebel in me decided to train more effectively to grow muscle so that I could enter a PCA show the gym was organising. I entered the show with no idea of what I was getting into, but I got the bug!

Andrea Beers (AB): I originally just trained for fun, then because of being strong I got talked into powerlifting. I competed for a few years at powerlifting events and then I went to watch a friend of mine compete in her first ever bodybuilding show. I thought, 'I want to do that!' So, at the tender age of 37, I stepped on stage for the first time and I've never stopped since.

How has it changed you as a person?

LP: I am so much more comfortable in my own skin and have zero body confidence issues. Before I was never happy with the way I looked and always thought I was too fat or too skinny. Now I love being big and muscular and I truly believe it is how my body was supposed to look. The discipline of training and then dieting has made me a much more focused person and I value effort and realise nothing worth having is easy to come by. My work ethic has greatly improved, and I've found that I'm now more motivated and driven in all aspects of my life. On the flip side, it has made the time I have with my friends and family so much sweeter.

DM: I was always looking at myself negatively, harshly criticising the little details. Bodybuilding has taught me to love and accept my body— to see the power it holds and how to build and sculpt it. I feel more in control and focused, and I'm now defined by my passion. My lifestyle centres around being the best I can be while ignoring stereotypes.

NH: I lead a much quieter life now. My friend group has changed, I'm a lot more organised with my time and I have more self-discipline. I'm also a lot more confident and I stand up for myself. That said, I don't think bodybuilding defines me as a person. It's something that I do, not who I am.

LP: I've always been quite an ambitious and focused type, and I like to be able to push boundaries. So for me, it's made me appreciate the grind.

Can you talk us through your regular gym routine?

LP: My routine is fairly standard for a competitive bodybuilder. I train five days a week and have two rest days. When I train, my split is chest and triceps, back and biceps, shoulders and abs, quads and calves, and glutes and hamstrings. I don't tend to keep to a set pattern — I usually let my body tell me what it wants to train, and I take it from there. When I'm prepping for a shoot or a competition, I will also add in two cardio sessions a day, usually on the bike or step machine.

DM: When you train four to six times a week, you need to split your body up into sections so you don't overtrain one group of muscles. I start with a couple of warm-up sets to get blood into the muscles that I'm going to work and mobilise my joints. Then I build up the weight for each set of one exercise, usually completing at least four sets of an exercise before moving on to the next.

NH: In the off-season I train six days a week and generally train a different body part each day. I don't do much cardio inside the gym during off-season, but I do lots of walking with my dog. At the early stages of prep my weight training will stay the same and cardio will be introduced gradually alongside diet changes to get the best fat loss results. Later in prep, I will introduce fasted cardio before my first meal of the day, in addition to any cardio after training. In the last couple of weeks, I will change to full body circuit training to increase the intensity.

AB: I have a five-day split: quads and calves; chest, shoulders and triceps; hams and glutes; back and biceps; and full legs.

Tell us about a day in your life...

LP: My days are hectic! I'm up at 5am, I send my coach my check in photos and weight. Then while I wait for him to respond, I do 30-60 minutes cardio on the bike. Then I have breakfast and I'm usually in the gym for 6.30am to train my first client. Depending on how many personal training sessions I have, I will fit my own training, cardio and food in around them. Then in the evening, I spend as much time as possible with my children.

DM: I get up at around 4am and do 30-45 minutes fasted cardio, then I have breakfast. Next, it's off to the gym. I like to train early before work where possible. After lifting for 60-90 minutes, I'll do another 30 minutes of cardio. Then it's time for another light meal to refuel before work. I usually eat six meals a day. When I finish work, I try to relax as much as possible and plan tomorrow's training. I will prepare some meals and pack my gym bag ready. Then it's an early night ready to do it all over again.

NH: At the moment I'm on prep for a show, so my day starts with one hour of cardio at 6am. Later in prep, I would train an hour after breakfast, so I'd start my day around 5am to enable me to still have a full working day. After work I generally aim to be at the gym for 6pm, as this allows me time to train for 60-80 minutes plus an hour of cardio and time for a shake before the gym closes at 9pm. After that, I come home for a shower and my final meal of the day.

AB: Seeing as I'm getting close to competition, I like to get my training done early as I'm always awake at the crack of dawn anyway. My day starts at 4am with 40 minutes fasted cardio on the bike, then I train, followed by 40 minutes post workout cardio on the treadmill. When I get home, I walk the dogs, get ready for work and pack my prepped meals. At work, I eat a meal every 3 hours. After work, I prep food for the next day, shower and chill before bed.

What makes up your regular diet?

LP: My diet varies depending if I am bulking or cutting. Essentially, it's the same groups of food, but the amount will vary depending whether I'm gaining or losing weight. Typically, I will have oats, eggs and a bagel for breakfast, and then the other four meals of the day will either be chicken or mince with vegetables, plus rice or maybe nuts. I will usually have a protein shake and a banana before bed, too. My water intake is high, so I tend to drink a minimum of five litres a day.

DM: Protein is a very important nutrient for bodybuilders, fuelling the body with amino acids which are the building blocks for muscle growth. But all macronutrients and micronutrients need to be included in balance for overall health. Water is also essential. In the off-season, three or four litres is not uncommon, and this will rise as you come closer to competition. Every day I eat oats, rice, chicken, eggs or egg whites, salmon or beef, lots of green vegetables, salad & low/zero-calorie sauces. These will be split down into six meals spaced fairly evenly throughout the day to keep drip-feeding my body.

NH: I have six meals a day. Breakfast would usually be porridge oats made with water, flavoured protein powder and berries followed by half a grapefruit. Next, I'll have two slices of wholemeal toast and three eggs, then some 3-5%-fat mince with sweet potato and green beans, then chicken, rice and broccoli. After evening training I'll have a protein shake, then for my last meal of the day I'll have a salad with fish or some Greek yoghurt with honey and fruit.

AB: I'm currently four days out from my first show of the season, so my food plan consists of six meals a day: 40g oats, 200g egg whites, 100g turkey mince, spinach, 100g turkey mince, 100g sweet potato, broccoli, 125g cod loin, 50g green beans, 80g turkey mince, spinach, 200g egg whites.

How do you like to spend your time away from bodybuilding?

LP: Bodybuilding and personal training work really does take up the majority of my time, but I enjoy meals out, the cinema or catching a live show in the West End of London. Seeing my friends and family is also very important to me. If I have the time, I love nothing more than getting stuck into a good book.

DM: Sleeping and relaxing! But also walking in the countryside and along beachfronts. I love to watch detective dramas and read crime novels. When I'm not prepping for a competition, I love a weekly meal out at a local pub or restaurant, or a BBQ with friends.

NH: I love live music and take every opportunity to go to gigs, concerts, shows and cinema. I like to read, walk and explore new places. I love to visit new restaurants with friends. I'm not very good at just sitting and doing nothing unless I'm on a beach. I'm looking forward to a holiday in Santorini with my daughter once the COVID travel restrictions are a little more relaxed. I am a bit of a workaholic so I'm generally either at the gym or working on a project, but I would like to find the time to take cookery lessons. It's also my dream to learn to play the saxophone.

AB: I'm a real home girl so I like pottering about in the house or just relaxing. I've got two dogs, so I love taking them out for long walks. One of the main things is being able to go out for nice meals.

How far do you want to go in the sport?

LP: All the way! The ultimate goal for me is to reach the top of British bodybuilding, so I'm gunning for my IFBB Pro Card. Whether I decide to compete internationally after that has yet to be decided, but my coach is keen for me to! I'm one of these people that needs to have a goal, and I find competing is the perfect focus for me.

DM: I'm enjoying where I am in the sport at the moment. It's a lifestyle for me forever. I will compete and continue to push myself for as long as I am physically able to. I'm developing a personal training business and I want to help others in their quest to improve their health and fitness, and if they want to take it further, to learn to sculpt their physiques. I want to show people what is possible if you dare to believe.

NH: As I entered the world of bodybuilding at a late age — I'm currently 52 — I realise it is a little late for me to pursue gracing the Olympia stage! It's my intention to take a break in 2022 from stepping on stage to give my body time to recover from five years of back-to-back prep and also to grow into the physique category. I love the sport too much to walk away... the feeling of stepping out onto that stage just blows me away and it's not something I'm ready to give up yet.

AB: I just do this for fun. It's a hobby so as long as I enjoy doing it then I'll carry on.