“This Is For You, Faith”: A Bodybuilding Motivation Story

How IBFA Mr Universe made his baby girl in heaven proud

This bodybuilding motivation story reflects on loss, purpose and the drive to keep moving forward – both in life and in the gym.

PROFILE: NEAL MAYER

NEAL MAYER has kept his promise to the baby daughter he lost eight years ago. Playing in heaven, she is undoubtedly looking down very proud of her dad. This season he has become IBFA Mr Universe, with three first-place finishes under his belt and two overalls. This is his story:

1: What first drew you to bodybuilding?

Like a lot of bodybuilders who were born in the 80’s and who grew up in the 90’s, watching Arnold and Sylvester Stallone movies was without doubt my earliest influence. I was in awe of how they looked. The reason I joined a gym, however, was when I left school weighing over 16 stone. I was very overweight and self conscious about it. Back then there was no You Tube or social media and I didn’t have access to information on how to lose weight properly. I thought you just didn’t eat. I saw the old Special K diet ad on TV and would just have two bowls a day and go running for miles. This developed into an eating disorder to the point I was having just a bowl a day. I would try to go as many days as possible without eating. At my lowest weight I was just over eight stone and became obsessed with seeing seven on the scale. Eventually I made a promise to my parents to stop, so I joined a gym to try and build some muscle and improve how I felt about the way I looked.

2: What’s your ‘why’? What keeps you pushing through hard preps and off-seasons?

My why is the memory of my little baby girl who I lost eight years ago. I’d stepped away from bodybuilding to start a family and become a dad. Unfortunately that wasn’t to be. I fell into a dark place after and the gym was the thing that saved me. It gave me a reason to get out of bed in the morning and to keep going. I decided to return to competing and made a promise to Faith that I would make her proud. She’s my drive to this day to never give up and to keep going no matter what.

3: How would you describe your relationship with your body today?

Like most bodybuilders, I do suffer with body dysmorphia. There are days I can be happy with how I’m looking, think everything is improving and by the next day think it’s the worst I’ve ever looked! I still carry my eating disorder that I had in my teens, only now it’s in reverse. Whereas no matter how skinny I got I thought I was fat, now no matter how big I get I think I’m small! Before, I’d struggle to eat, whereas now if I miss a meal it’s practically the end of the world! I think it’s something that stays with you no matter what. Over the years I have learnt to use it as a positive though, as it keeps me driven to keep working hard and pushing to be better. The day I finally look in the mirror and am truly happy is the day I lose that drive inside of me.

4: Was there a turning point where you started to see yourself as an athlete, not just a gym-goer?

The biggest turning point for me was last year. Having competed for 10 years, I was never the most confident. I was happy to place in the top three in a regional and didn’t really have that confidence to believe in myself. I started working with a new coach three years ago and he brought me to a different level physique wise, but mentally I still didn’t really believe in myself. After a year off, I won my first show upon my return, then went on to place second at the Worlds in Rome and third at the Britain. I remember people congratulating me after coming second in the world but I struggled to reply as I genuinely believed I was going out there to win and was so disappointed. The old me would have been delighted with second but I had finally found that winner's mentality and now expect and demand from myself that I win these shows. So it was a huge turnaround in my self belief.

5: What’s something people often misunderstand about you — or about bodybuilding in general?

That I’m scary when I’m really the biggest softy! People see the tattoos and size and there’s a certain stereotype attached with that. Everyone is always shocked to find once they talk to me I’m nothing like that, which is always nice to hear. I never want anyone to think I’m not approachable.

6: How do you mentally handle show-day nerves or physique comparisons?

I’m honestly pretty chilled show day. I tend to go find a little quiet spot to chill out until it’s time to get ready. I do have a little ritual backstage just before I go on, where I say a prayer to Faith and ask her to look after her dad out there and not make me fall over in front of everyone. And that I love her. Then I’m all good to go.

7: What does your ideal off-season look like, mentally and physically?

My off-season now looks a lot different than it used to. On prep I’ve always been very disciplined but during my off-season I would get carried away with chasing the scales and eating the wrong types of food and put on too much body fat. My coach’s biggest feedback was that I approach prep like a professional but off-season like an amateur. I realised that was the difference in winning shows and coming second and third. Now my off-season is a lot more structured. I eat basically the foods I do on prep, just more of them and keep the processed food and junk to a minimum. We only had a small three-month off season this time between my last two preps and the improvements I made in such a short period were more than I made in the previous year. So moving forward my mentality is to approach my off-season like a professional just as I do on prep. I’m excited to see the improvements I can make with a full year off.

What sacrifices have you had to make to chase this goal?

There are definitely sacrifices you make when it comes to bodybuilding. Relationships suffer, your social life suffers, financially it’s not cheap. However, I run a gym and bodybuilding has also given me a career that I love, in the industry I’m passionate about. I’ve also met some of the most amazing people along the way and had the best experiences chasing my dreams. Bodybuilding has given me so much in life, so I gladly give back to it.

9: If you weren’t bodybuilding, where do you think your focus would be?

If I wasn’t bodybuilding I genuinely don’t think I’d be here. Without being dramatic, bodybuilding saved my life. It gave me a reason and purpose to carry on when I didn’t want to be here any more at my darkest time. I’m very lucky I had the gym as a place to go and heal.

10: Is there a quote, book, or philosophy you live by — inside or outside of bodybuilding?

My philosophy in life is to just always try to be a good person. To help people when it’s possible. One thing I’m very lucky with is that I was raised by two amazing parents who instilled good old-fashioned values and beliefs in me and my brother. I’m very grateful for that.

11: What’s the hardest thing you've ever overcome — in life or in sport?

I’ve spoken about losing my baby girl Faith. Without a doubt nothing comes close to that. Shortly after that I did tear my pec off the bone. I was training so angry that I became reckless and one day in the gym I overloaded a bar and tore it straight off. I was told my bodybuilding career was over and it couldn't be fixed. After going for a second opinion, the surgeon agreed to repair it but it would never be 100 per cent. We had the surgery and the surgeon did an amazing job, which I’m for ever grateful for. The downtime out of the gym was very hard. I was still going through the loss of Faith and now my one release had been taken away from me. You watch yourself downsizing and there’s nothing you can do about it but rest and heal and promise yourself that you’re going to come back stronger and better than before. After three months I was able to start rehab. I was back in the gym light training after five months. But that was definitely a very challenging period for me that I do feel made me a much stronger person.

12: How do you unwind or reset when you’re not training or dieting?

I love movies. I’m a massive horror fan, particularly from the 80’s and 90’s. I’m also a big wrestling nerd. I think most people grow out of it as a kid but not me! Im a football fan also and support Arsenal and Celtic. My party days are long over but a fun night out for me would be cinema or the theatre and a good meal.

13: How has bodybuilding changed your view of confidence, discipline, or self-worth?

Bodybuilding has given me so much. It’s given me a purpose. It’s given direction in life. I’m someone who needs structure and routine and my whole day revolves around my meals and what time I’m training. The discipline I take from bodybuilding I use in my career and have worked my way up as a gym instructor to running my own club. My biggest satisfaction is hiring young, newly qualified PTs and helping them develop the skills and knowledge they need to build their business to progress in the industry and be successful.

14: What is your current training split and why?

I do the old school bro split. I do a three-day split and rest, followed by a four-day split. So it would look like, chest, back, shoulders, rest. Followed by legs, chest, back, shoulders. I’ll put small muscle groups like biceps and triceps in with one of the large upper body days, with Sunday always being leg day. Push, pull, legs never appealed to me. I really like to focus on one large muscle group in a workout and destroy it from every angle.

15: Do you feel pressure to always look a certain way outside of prep?

Not really. The biggest thing I say to kids in the gym is if you want to grow real tissue then you need to get comfortable with being uncomfortable and not try stay looking in shape year round. Putting on body fat is part of the process of growing muscle. Obviously the better quality of food, the harder you train the better you’ll look, but don’t be afraid to put on some fat in your off-season. I’ve never been one to wear vests in the gym. You’ll always see me in big baggy oversized T shirts and joggers. I like to train in comfort. Even when I’m on prep I’m covered up and won’t post any updates on instagram about how I’m looking. I prefer to keep covered up until it’s time to step on stage.

16: Have your relationships (friends, family, dating) changed because of your lifestyle?

Dating and friendships certainly have but my family are very supportive of me no matter what I chose to do in life. Friendship wise, I grew up with a close group of mates but we're no longer close due to none really being into the gym lifestyle. It was very much a friendship based on nights out and a drinking culture. I've been lucky to meet some good friends and training partners from being in a gym environment over the years. I try to surround myself with similar minded people that are not only driven to succeed but also more knowledgeable and experienced than me in order to help me grow and improve. Relationship wise, I’ve never actually dated someone who competed, which has caused issues as they don’t necessarily understand what you go through during a prep. If I was to get in a relationship moving forward, it would have to be with someone in the industry as not only would they understand what a challenge prep is but would be someone to share those experiences with. I’ve always loved the idea of being with someone you can train with, prep food with, support each other at shows and push each other to achieve our goals. Also, the cheat meals in the off-season would be epic! This reminds me of a famous pic of Arnold with Franco in the gym together and under it the caption “maybe the real gains were the friendships we made along the way”. I think that phrase perfectly sums up my recent trip to Italy for the Universe.

17: Can you give us one of your favourite prep meals and one of your favourite off-season meals?

Favourite prep meal is without doubt my post-workout meal, which is currently 100g cream of rice sticky toffee pudding mixed with 50g whey iso choc brownie batter. The trick is you only mix a small bit of water into the whey powder so it’s very thick and becomes like melted chocolate. Pour that over the cream of rice and not only is it the perfect easy digestible meal for after training but hits that sweet treat craving you get on prep with zero sugar. When I’m off prep I make it even better by adding things like banana, 80 per cent dark chocolate, raisins, berries or peanut butter. For my off-season meal, I'll give you my favourite post competition cheat meal I’ve had this season so far. This was a Papa Johns extra pepperoni XXL pizza, with cheesy tater tots and cheese and bacon, with garlic pizza bread. Then I had chocolate chip cookies with chocolate filled doughnuts! Was unreal!

18: What’s next for you — as an athlete, as a person, or both?

I just won the overall at the IBFA Mr Universe, which was an unbelievable moment for me and my biggest achievement in competitive bodybuilding to date. It was my second overall win this season, so I’m very happy with how this year has gone. I’ll then be taking a full year off to grow and make the improvements needed to get me to the next level. I’ve done two very long preps back to back now, with just three months off in between, so a full year off is something that’s very much needed. I’ll then be aiming to be back on stage towards the end of next year with the focus on becoming a British champion.

19: Who inspires you and why? Could be in bodybuilding or beyond.

There are the obvious answers in bodybuilding, of course Arnold who, as I touched on earlier, was a huge influence on me to go to the gym when I was younger. My two all-time favourite bodybuilders are Lee Priest and Markus Ruhl, as I’ve always preferred the freaky mass-monster look. Lee Priest I believe was the most incredibly structured and complete bodybuilder I’ve ever seen. If I’m honest though, my real inspiration is my mum. As you get older, you appreciate the things your parents had to do to provide for us that you didn’t understand as a child. We didn’t have much growing up but my dad worked very hard to keep a roof over our head and put food on the table. And my mum would take on carer or cleaning jobs to have extra money to make sure we didn’t go without. Even though she couldn’t afford it she would always find a way to get me and my brother things like football boots, kits, bikes, PlayStations, birthday parties. She worked herself so hard to give us the things they never had growing up. I was very lucky to have such amazing parents and they are my real inspiration.

20: If you could send one message to your younger self, what would it be?

To just slow down, take your time and don’t rush things. Everything will fall into place in its own time and you will get to where you’re supposed to be when the time is right, not before.

*ALL PICTURES BY ANTHONY CHIA-BRADLEY

Why clothes don’t fit female bodybuilders

Female bodybuilders face a constant battle with clothing designed for average body shapes – from tight shoulders to jeans that won’t fit over quads

The Louise Plumb Column

YOU'D think trying on a cute dress would be the easy, fun part of a shopping trip. The reward after endless hours of training and meal prepping. But for female bodybuilders, stepping into a high-street changing room can feel like entering an escape room – only with worse lighting and no guarantee you’ll get back out again.

Take it from me. Not long ago, I was in TK Maxx, browsing the racks like any normal woman looking for a little retail therapy. I found this gorgeous dress, floaty, pretty, in my size (or so I thought) and just the thing for keeping cool when the sun's turned up to the max. I squeezed into the changing room, pulled it over my head – and got stuck.

And I don’t mean slightly snug. I mean full panic. Arms jammed above my head like I was trying to signal for rescue, the fabric glued around my shoulders and lats like shrink-wrap. Within seconds I was sweating, make-up smudging, hair stuck to my forehead. There was this fleeting, horrifying moment where I genuinely pictured myself waddling out on to the shop floor in my underwear, half-dressed, begging a stranger to help peel me out of the prison I’d willingly stepped into.

Funny now, but humiliating at the time. That moment perfectly sums up the hidden headache of being a muscular woman in a world of cookie-cutter sizing.

When we talk about the challenges for female bodybuilders, people usually think about heavy weights, strict diets, or stepping on stage in tiny sparkly bikinis. But no one talks about the everyday battles, like trying to find a pair of jeans that will fit over your quads and hug your waist without gaping open like a tent.

Standard women’s clothing is designed for an ‘average’ female shape; narrower shoulders, slim arms, soft curves. That really doesn’t leave much room for broad lats, thick glutes, or triceps that look like you could smuggle dumbbells under your sleeves.

Here’s the reality:

If it fits your legs, the waistband is a baggy mess.

If it fits your waist, good luck getting it past your thighs.

Shirts and jackets that fit your torso can trap your shoulders like a straitjacket.

Shirts gape at the chest, sleeves squeeze your arms like sausages and fitted dresses? Let’s just say, RIP to seams everywhere.

Add in that we actually want to show off our muscles (we work hard for these physiques) and suddenly the dressing room becomes a battlefield of fabric, zips and broken dreams.

Some people might say, “Just wear gym clothes then.” And sure, we do. Stretchy leggings, hoodies and racerbacks are our daily uniform. But we’re not machines, we’re women, too. We want to feel feminine, to dress up for a wedding, put on a power suit for work, or rock a cute sundress on a date.

That’s where the real frustration kicks in, because the message from the mirror sometimes feels like: “Your body is too much for ‘normal’ clothes'.

The mainstream does not provide clothing for female bodybuilders

It’s a reminder that the same muscles we’re so proud of make us ‘different’, that mainstream fashion still hasn’t caught up with strong female physiques. And while we wouldn’t trade our muscle for anything, the fitting room struggle can test your confidence faster than any competition prep.

So, what’s the solution?

Do we just accept the struggle? Not exactly. Many of us become part-time tailors, amateur stylists and bargain-hunters in the men’s section. Some brands have caught on, a handful now offer ‘athletic fit’ jeans and jackets with extra room for biceps and quads. But options are still limited.

Until the fashion world wakes up to the fact that women can be both muscular and stylish, we do what we always do, adapt, improvise and share our hacks with each other.

So, for my fellow muscle queens stuck in changing room limbo, here are my Top Five Tips to survive:

Top 5 Tips for Dressing a Muscular Body

1: Size Up, Tailor Down:

Don’t be afraid to buy a size (or two) up if it fits your biggest areas; shoulders, arms, quads. Then pay for alterations to cinch the waist or taper sleeves. A good tailor is a muscular woman’s best friend.

2: Embrace Stretch Fabrics:

Look for clothes with a bit of lycra. A small stretch percentage can make a huge difference when pulling jeans over quads, or bending your arms into a blazer.

3: Men’s Section Magic:

Don’t be shy! The men’s department often has better options for broad shoulders or longer torsos. Men’s blazers, shirts and coats can be surprisingly flattering when styled right.

4: Belt It and Own It:

If you end up with a dress that’s roomy at the waist, add a belt. It’ll accentuate your shape instead of hiding it and stop you looking like you borrowed someone else’s clothes.

5: Know Your Brands:

Hunt for brands known for ‘athletic cut’ or ‘curvy fit.’ Some jeans and sportswear labels design specifically for bigger thighs and glutes. Read reviews and join bodybuilding forums, word of mouth is gold.

At the end of the day, I’d rather break a dress than break my confidence. I worked for these shoulders. I built these quads. If they don’t fit the standard high-street sizing? That’s the high street’s problem, not mine.

So next time you see me laughing at myself in a changing room mirror, arms pinned up, stuck halfway into a dress know this: it’s not a weakness. It’s proof that I chose strength over squeezing into someone else’s idea of ‘normal.’ And I’d choose that again every single time.

*Read more from Louise Plumb here.

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Ian Christopher: Masters Bodybuilder Profile

PROFILE: IAN CHRISTOPHER

Masters bodybuilder Ian Christopher is one of the most consistent competitors in the UK right now, with multiple wins and pro cards to his name.

1: What first drew you to bodybuilding?

Honestly, I began training to try and get attention from girls when I was younger (typical lad thing to do). But seeing my body change was addictive. When I attended my first bodybuilding show (UKBFF in Port Talbot) I was hooked. Hearing the crowd shouting and seeing the pose down (which was far more physical back then), I knew i wanted to compete one day.

2: What’s your ‘why’? What keeps you pushing through hard preps and off-seasons?

My 'why' normally is not to let myself or others in my circle down. But this season there have been a few additional reasons. Mainly my last outing in 2022 didn't really go according to plan. I placed second three times (something I didn't like after placing first in all my other previous regional shows). I felt I could have done more and that I competed for the wrong reasons. Like thinking more about friends and family seeing me win again, rather than treating the prep itself as the main focus. Also a previous coach said to me when I was forced to leave him due to financial reasons: "Those that stay with me progress, those that don't won't." That stuck with me every day, driving me to give him the big 'f*ck you'. What's comical now looking back is that this season I actually beat one of his athletes. So the feeling after was twice as nice for that reason alone.

3: How would you describe your relationship with your body today?

I'm far more consistent now and dedicated to the sport. Previously I would binge and go out on the p*ss drinking during the off-season and try and play catch-up. Now I live like a bodybuilder day in, day out and treat my body in the best way I can. As I own and operate a coaching business also, my body in terms of appearance and functionality is a key element to this, so I try and prioritise it. Regular physio, good food, limited alcohol, etc. Without it I would not be able to do what I love.

4: Was there a turning point where you started to see yourself as an athlete, not just a gym-goer?

I'd always played team sports but found that you were always reliant on others, or they were reliant on you. So you could be the best player and still lose, or the worst player causing others to lose. And I didn't like it. The first prep I did taught me a lot about myself. How to push past limits, how I was happy being on my own focusing on myself and my goals. Winning my first show and the feeling on stage will not be rivalled. I realised that bodybuilding, in terms of competing, was something I was pretty good at because I was willing to commit everything, sometimes more than most.

5: What’s something people often misunderstand about you — or about bodybuilding in general?

That I'm cool with having a 'boring' life – I prefer it. I often get asked, don't you wish you could just go out more, or come out on this night out, etc. I'm someone now who likes routine and structure. I don't think I could live without it now and I choose to do this, it's not forced upon me. Bodybuilding makes me a more organised, focused and driven person. And I like that, as I'm someone who always chases 'more'.

6: How do you mentally handle show day nerves or physique comparisons?

When approaching a show now I tend to stay off social media and just focus on myself. I used to be awful for comparing myself to others. And what I realised recently is, everyone can look good and big and lean in a photo with decent lighting or after a pump. But it's when you're stood next to other bodybuilders on stage that the true comparisons can be made. A younger me thrived off the challenge of going against others. The more calm and relaxed me still uses it as motivation when training. But I'm a lot calmer now IF I know I've done everything I can for the show. As for show day, I try and keep myself to myself and do as little as possible until it's time to walk out on stage.

7: What does your ideal off-season look like, mentally and physically?

Life for me is busy, so I have to have structure and be organised to fit everything in, what with my main job, plus the coaching business, as well other things that need to be done as part of my personal life, including training. So off-season is similar to prep on the whole now. But ideally with more time and energy to spend with family and friends enjoying life, being happy and be present. Things like the diet and training don't change, except there's more food. And training perhaps includes a little less output (ie cardio).

8: What sacrifices have you had to make to chase this goal?

Countless. But personally I wouldn't call them sacrifices, as for me this season was more than I could ever have imagined, so everything was worth it. The early morning alarms, late nights, missing social events, limited energy to do things I wanted to, being unable to spend time with people close to me, etc. Most people would feel time was wasted. But me, I have no regrets and I'm content with every decision made.

9: If you weren’t bodybuilding, where do you think your focus would be?

Oooooh tough one, as bodybuilding and training has been a big part of my life for so long. Something to do with physical activity and fitness, as without this I am not a happy person to be around, ha! Possibly a different type of business owner of some sort. My extra time and effort would need to be invested somewhere. I can't just chill and sit still for some reason.

10: Is there a quote, book, or philosophy you live by – inside or outside of bodybuilding?

Not really, other than 'you get out what you put in'. And I'll always try and focus on the fact other people/competitors are pushing just as hard, if not harder, to reach their goals. So I need to try and do that little bit more, each and every day, if possible.

11: What’s the hardest thing you've ever overcome – in life or in sport?

There's been a few but I would say finding out both of my parents have a form of cancer was probably the hardest and took the longest for me to deal with. I buried my head in the sand and didn't want to talk about it for months.

12: How do you unwind or reset when you’re not training or dieting?

To be honest I don't get much downtime what with the coaching. I've recently requested to drop to a four-day week in my main career to get some time back for myself. But I'm someone who always sees the opportunity to do more. So I have no doubt that free time will be taken up by something else. When I do get any downtime, my girlfriend and I like to go out for food and try different places and really just chill in front of the TV. We don't get the chance often. I can't remember the last time we settled down and watched a film from start to finish without doing something during it, other than when I'm hung over – and that's extremely rare nowadays.

13: How has bodybuilding changed your view of confidence, discipline, or self-worth?

It's made me a better person 100 per cent. It teaches you so much about yourself as a person, what true dedication and focus is, long-term vision and objective setting, what you will and won't put up from others. Not to mention how to be a more organised and time-efficient person. It can show you what you really believe to be important in life, regardless of what others believe or think.

14: What is your current training split and why?

Currently training a five-day split, Pull/Delts, Legs, Push, Chest/Arms, Posterior/Delts. And this would be based on trying to bring up areas of development that were flagged by judges this year.

15: Do you feel pressure to always look a certain way outside of prep?

Yes, now I do and this was one of the reasons I started coaching, to make myself accountable (and not turn into the Marshmallow Man every off-season). Clients would be looking at me to set the example. Once you've been in show shape, there's an expectation you can stay in this shape and it can play tricks on the mind. I'm more relaxed about things now the older I am. But before it used to really f*ck with my head when I could see condition slipping.

16: Have your relationships (friends, family, dating) changed because of your lifestyle?

Most certainly – my circle has got smaller. I don't go out as much now, or to as many social events. I just don't have the time (or desire if honest). One, to go, but two, to waste the following day if tired or feeling a little worse for wear. And as such 'acquaintances' then disappear. But I'm cool with that. Bodybuilding has taught me to be independent. And I'm happy spending my time with a select few or even by myself.

17: Can you give us one of your favourite prep meals and one of your favourite off-season meals?

Ha! I'm not much of a chef so this going to be boring. My girlfriend does the cooking side of things, unless its something easy to prep and then it's down to me. But oats, flavoured whey (salted caramel for me in the morning, or mint choc in the afternoon), peanut butter and honey hits the spot every time. More recently and when in prep, the old Ninja creamie is a bit of a life saver too.

18: What’s next for you – as an athlete, as a person, or both?

In terms of bodybuilding, an off-season to bring up weaker areas to be even more competitive when I return. I have seven years in the Over 40s class and came third in the PCA Universe this year. So I have time. And I'm likely to need it to be just as, if not more, competitive in future. As an individual, I'm treating loved ones to a few holidays, planning events and just basically giving back a little. I'm still looking to grow the business and help more clients than ever before.

19: Who inspires you and why? Could be in bodybuilding or beyond.

In terms of bodybuilding, Dorian Yates was always the one I looked up to. Nothing fancy and no ego, just hard work, grit and determination. He kept himself out of the limelight not to get distracted as he had a job to do. While others were living the high life, he used this as fuel to come back each year bigger and better. In terms of real life, my parents. Both have managed to give me what I have needed and wanted through life. And they worked extremely hard to do so, giving up their own needs for mine. I haven't always shown that appreciation either. But the older I have become the more I try to emulate it and give something back.

20: If you could send one message to your younger self, what would it be?

Focus on the things that matter. I wasted too much time in my younger years on things that had no relevance, on people that didn't really care for you. I wasted money on things that didn't matter and weren't important. If I could have looked into the future, there'd have been a number of things that I would have changed. But I suppose all those experiences brought me to where I am today – happy and content with my life.

*ALL PICTURES BY ANTHONY CHIA-BRADLEY

Mental Health in Bodybuilding

Mental health in bodybuilding is often overlooked, despite the intense pressure, discipline and physical demands of the sport

By Dan Harries of Muscle Radar

WE ALL know the "before and after" photos that flood bodybuilding social media: shredded physiques, bulging biceps and triumphant smiles. They fuel our motivation, inspire us to push harder and promise a path to self-improvement. But what about the journey behind those transformations? What about the struggles with body image, the relentless pressure to be "perfect" and the sacrifices that often go unmentioned? All of these contribute to mental health in bodybuilding.

Bodybuilding can be incredibly rewarding. It teaches discipline, fosters a strong sense of community and pushes you to achieve goals you never thought possible. However, it can also be a breeding ground for anxiety, depression and, particularly, body dysmorphia. A distorted perception of your own physique can be crippling, both on and off the stage. And it means mental health in bodybuilding can be fragile.

While bodybuilding demands immense dedication and can be incredibly rewarding, it's also crucial to understand and address the psychological challenges. This article aims to equip bodybuilders with the knowledge and tools to build a resilient mindset, navigate the complexities of PED use and, ultimately, find true strength beyond just muscle mass.

How bodybuilding affects mental health

Bodybuilding demands extreme dedication to diet and training. But that intense focus on your body can easily tip into obsessive self-scrutiny. We're constantly judging ourselves against impossible standards, fueled by social media's highlight reel of genetic elites and photo editing.

This constant comparison creates anxiety and can lead to a disconnect between how we actually look and how we think we look. It can negatively effect mental health in bodybuilding. A recent report from The Sun found that body dysmorphic disorder (BDD) affects approximately 1 in 50 people in the UK, with media portrayals of idealized physiques fueling unrealistic expectations and mental health struggles.

It's time to pull back the curtain and confront the toxic aspects of the bodybuilding culture that can warp our perceptions.

Body dysmorphia in bodybuilding

Bodybuilding, at its core, is a subjective sport. Judging criteria, while outlined, often comes down to individual preferences, fleeting trends and even subconscious biases on the part of judges. This means there is no definitive "perfect" physique, no magic formula that guarantees victory.

The constant striving for an unattainable body can leave athletes feeling perpetually inadequate, no matter how much progress they make. It's important to remember that the goalposts are always shifting and that external validation should not be the sole measure of success.

Instagram, Facebook and other platforms are powerful tools for motivation and community building. However, they can also be a breeding ground for comparison and self-doubt and can negatively effect mental health in bodybuilding.

Heavily filtered images, strategically posed photos and misleading claims of "natural" physiques can create an unrealistic standard that many bodybuilders feel compelled to chase.

Research from the Mental Health Foundation (2024) highlights that, while physical activity improves mental health, body image concerns can prevent participation in fitness and sports.

Learn to critically evaluate the images you see online and remember that they are rarely an accurate reflection of reality. Unfollow accounts that trigger negative emotions, limit your screen time and make a conscious effort to focus on your own journey and progress.

The extreme dietary restrictions required for contest prep can also take a toll on mental health. Restrictive dieting can lead to increased anxiety, irritability, obsessive thoughts about food and even eating disorders.

It can often be beneficial to work with a qualified and reputable coach to create a sustainable eating plan that nourishes your body and mind. Learn to manage cravings in healthy ways, plan for occasional indulgences and avoid the cycle of restriction and binge eating.

PEDs and mental health risks

The allure and illusion of PEDs promise huge changes such as increased muscle mass, strength and faster recovery times. It is important to remember the reasons these can be problematic. I’m not saying these are "good" or "bad" and whether or not they should be taken. However, it is crucial for bodybuilders to look after not just their body but also their minds.

Hormonal imbalance and mental instability is another factor. There are reports of elevated aggression and mood swings and links between PEDS and depression, anxiety and low self esteem as your levels and hormone balances are affected. Remember to thoroughly research any PEDS for its mental side effects and ways to mitigate this.

According to the NHS, misuse of anabolic steroids can lead to severe health complications such as heart attacks, strokes, liver and kidney tumors and high blood pressure. Furthermore, the Mayo Clinic reports that PED use has been linked to heightened aggression, anxiety and depression.

PEDSs are by no means magic either. You’re not going to be looking like Ronnie Coleman or Dorian Yates after a few cycles or even a few years of training. Those physiques take many, many years of consistent training, PED use, strict diet and last but by no means least, passion. Take the ever growing Classic Physique division, it will take years of utmost dedication to even get close to IFBB pro level – even if you do have ‘elite’ genetics.

While not physically addictive, the pursuit for improved performance may lead to an addiction, where the lines become blurred. However once you do come off you may experience withdrawals such as low testosterone, fatigue, mood changes and depression.

I can’t emphasise enough the importance of thorough research and obtaining PEDs from reputable sources and even with a good source and potency reports, these days, you still can’t guarantee that your batch is not underdosed.

Make sure to look up guidance on proper cycling, dosages and post-cycle therapy (PCT). There are plenty of resources out there from people like John Jewett to books like William Llewellyn’s Anabolics bible. There’s no excuse for not being clued up in 2025.

I also want to stress the absolute necessity of regular blood work to monitor health markers and identify potential problems. There are plenty of places online now offering this sort of service at various prices, usually about £70 but gets more expensive depending on how detailed you want to go. Some only need a finger prick blood sample which can easily be done at home.

Building a healthier mindset

It is difficult to get out of the "never good enough" mindset, but by being aware and taking positive steps, it can be done. It can be easy to focus on external success. Winning titles and a pro card may be important, but that is not the only type of growth that can be achieved and not everybody's goal either.

It is difficult to have self compassion when everything revolves around perfection. Practice some self-kindness and acceptance (like treating yourself with the same care and understanding you would offer a friend). Challenge negative self-talk and replace it with more positive and realistic thoughts.

If bodybuilding is just about the body, then is it just a superficial pursuit. What made you start?

Was it for strength and self discipline?
A way to vent stress?
Set goals that aren't related to the body?
Is it affecting you mentally and physically in a negative way?
Would you even be going this far if it wasn’t for social media?

Connecting to that reason for starting can be a great way to take the pressure off. Just remember it’s OK to take a couple of weeks off if you need to. You don’t have to answer to anybody and trust me, take some time off Instagram or social media, it will do you a world of good.

Bodybuilding is often an individual sport, but that doesn't mean you need to be alone. It is essential you have support that can make the difference on how you deal with mental stress. This can be within the bodybuilding community, finding local gyms and mentors and can be used to bounce ideas off and open up about issues you may have.

Build a healthy support system within the bodybuilding community. We understand what you are going through better than anyone, use this to your advantage by opening up and talking about things. Your family may not understand what you are going through in bodybuilding, explaining this and getting them onboard can be the difference between good or bad mental health. Also, getting help from a professional may assist in understanding any underlying issues, and help you to refocus.

Bodybuilding will always have its challenges and pressure. But by being open and aware we can break from the toxic sides of the sport. It is about being the best version of yourself by any means and not sacrificing your body or mind.

The key to success comes with not only pushing yourself to the limit but listening to your body and mind and knowing when to step back or seek help. By finding your strength it is also possible to push the stigma surrounding mental health.

If you found this article helpful, drop Dan your email on the Muscle Radar site to get their newsletter, which gives you all the most up-to-date bodybuilding news, training, diet tips and more.

References:

[1] The Sun. "Rise of 'girls' disease' that's driving young men to attempt suicide."
[2] Mental Health Foundation. "Moving more is good for our mental health, so what's stopping us?"
[3] NHS. "Anabolic steroid misuse."
[4] Mayo Clinic. "Performance-enhancing drugs: Know the risks."

The true cost of competitive bodybuilding

And why this is the only sport where athletes pay to be a pro

The cost of competitive bodybuilding is often underestimated. From federation fees and show entry to coaching, food and supplements, the financial commitment quickly adds up. This article breaks down the real cost of stepping on stage in the UK, and why bodybuilding is one of the few sports where athletes pay to compete.

THE promotion of 2025 bodybuilding shows has already begun – but just how expensive is it to be a competitive bodybuilder?

There are federation membership fees to consider, show entry costs, additional classes, tanning, official photos, coaching. And that is without even mentioning food and supplements.

The true cost of competitive bodybuilding in the UK

1. UKBFF (United Kingdom Bodybuilding and Fitness Federation)

Membership Fee: £50 per year
Entry Fee: £60-£80 per class
Additional Classes: £30-£50 per class
Tanning (optional): £70-£120
Stage Photos (optional): £40-£60

2. PCA (Physical Culture Association)

Membership Fee: £40 per year
Entry Fee: £60-£80 per class
Tanning (optional): £70-£120
Stage Photos (optional): £60

3. NABBA (National Amateur Bodybuilders’ Association)

Membership Fee: £50 per year
Entry Fee: £50 per class
Additional Classes: £50 per class
Tanning (optional): £80
Stage Photos (optional): £40

4. 2Bros Events

Membership Fee: £130
Entry Fee: £150-£200 per class (regional or national events)
Additional Classes: £150 per class
Tanning: £70-£130
Stage Photos (optional): £75-£125

5. BNBF (British Natural Bodybuilding Federation)

Membership Fee: £35 per year
Entry Fee: £35-£55 per class
Additional Classes: £25-£40 per class
Tanning (optional): £60-£100
Stage Photos (optional): £40-£60

6. IBFA (International Bodybuilding & Fitness Association)

Membership Fee: £35 per year
Entry Fee: £30-£50 per class
Additional Classes: £20-£30 per class
Tanning (optional): £60-£80
Stage Photos (optional): £30-£50

7. UKDFBA (United Kingdom Drug Free Bodybuilding Association)

Membership Fee: £35 per year
Entry Fee: £35-£60 per class
Additional Classes: £25-£40 per class
Tanning (optional): £50-£80
Stage Photos (optional): £40-£60

The hidden costs of bodybuilding

Travel and accommodation: Depending on where the competition is held, travel and overnight stays may add significant costs.
Posing trunks/bikini: £50-£300 (depending on custom designs and quality)
Coaching and prep: This can vary widely, from £100 to £1,000 plus depending on the coach and length of prep.
Supplements and nutrition: Monthly costs of supplements and a competition diet plan.

Let's take competing with the PCA as an example. If a person had ambitions to compete at the PCA British Finals and Universe, this would first involve competing at a regional qualifier. So it would roughly work out as follows:

Membership: £40
Regional entry fee: £60
Tanning: £70
Photos (optional): £40
Universe entry fee: £80
Tanning: £80
British Finals entry fee: £80
Tanning: £80
Total: £530

Remember, as we have mentioned in our additional expenditure, this is without travel and hotel costs, which could easily push the cost of bodybuilding for a season to more than £650.

Then when you factor in the cost of hiring a coach and add in nutrition and supplements, preparing for just two or three shows a season could cost a single competitor well in excess of £1000 a year. When you consider too that some people compete overseas, the cost of competing could come in more than double this amount.

Let's not forget that if you are lucky enough to win a pro card with any federation, this also costs money to register – upwards of 250 Euros per season.

In any other sport, professional means you are the one being paid. So the true cost of being a competitive bodybuilder is certainly something to consider when federations trot out their favoured line of: "We are all for the athletes..."

Written and edited by Gary Chappell, UK Masters bodybuilder, Personal Trainer, Nutrition Advisor, prep and lifestyle coach and former national newspaper sports journalist.

Why gym newbies quit: Louise Plumb on fitness motivation

IFBB Pro LOUISE PLUMB explains why January gym newcomers struggle to stick it out – and why experienced lifters should show more patience

THE last 10 years have been amazing and transformative for me. I’ve journeyed from competitive bikini athlete to a bodybuilder, won countless comps on the UK circuit and branched out (and won) on the European scene too. I have judged, participated in a multitude of shows, clubs and agencies both professionally and for fun. I’ve modelled, filmed and networked into longstanding reputable federations/agencies all while navigating the challenges of motherhood, relationships, my career and, at times, tremendous personal difficulties.

But it seems 2025 is the start of yet another personal achievement; writing a column for a site I love and endorse on a personal level. I guess my key message here: continuous personal development ultimately begins with throwing yourself into the unknown.

And what better way to begin than as we enter the new year. That new year, new me crowd will soon flood the nations gyms – or for many of us, our beloved place of peace and safety. Our safe spaces, our therapy, our havens, our homes… and for some, where we spend most of our free time.

The reality of “Newbie Gains”

As we edge closer to 2025, I find myself thinking of the rapid progress of ‘newbie gains’ and longing to replicate this. That rapid succession I felt as a beginner all those years ago.

For us hardened (and regular gym goers), most of us will never experience this speedy muscle growth again. But it’s important for us not to lose sight of the reasons why.

It’s a phase that can rarely be repeated. Especially those of us that never compete, so therefore never reach low enough body fat percentages to experience the golden anabolic window of muscle growth that comes directly after the cutting phase. It’s the phase that usually separates new gym goers transforming into long-term regulars from short-term hopefuls.

So many people who start the new year with positive attitudes seem to quit after only a few weeks or months. It’s easy for the seasoned regular to lose sight of what makes these people stop short of that truly transformable stage. But why do they just lose interest/give up?

About 50 per cent of new year gym sign-ups will quit after the first six months, according to futurefit.co.uk. The majority of those drop off after just three months.

Gym culture could put some people off

So why do so many people give up? How does the post-Christmas desire to get in shape turn into lethargy and a return to bad habits?

In my experience, there are a few reasons, ranging from money, time and logistical issues. But the reasons I find the most interesting and easily avoided are a lot more to do with the culture of the gym.

I can vividly remember when I first ventured into the big, bad and scary main gym. I'd been a member of my local gym for a while and I was mad on the gym classes. I loved nothing more than to do four Body Pump sessions in a week. In among the pump sessions, I would liberally sprinkle in other classes, such as Spinning, Legs Bums & Tums and anything else I found interesting at the time. I basically did any class I thought would be hard and would leave me feeling exhausted and literally dripping in sweat. Marvellous!

But that wasn’t enough and I knew I needed to push my limits if I wanted to achieve the body I desired. But I also knew the only way I was ever going to get there was to enter the weight section.

I can remember following the plan that a Personal Trainer had written for me. My first encounter with weights and all I could think about was if the guys (and girls) I saw training there would look at me. If they would judge me, or even worse, laugh at me.

Now bear in mind I was not a gym newbie. I wasn’t unfit or out of shape. But I was pretty horrified at the thought of a pack of pumped-up teenage boys laughing at me. I thought I'd look stupid and judged by everyone because I wasn’t lifting what I considered to be heavy enough weights.

Sixteen years on and I still haven’t worked out what “heavy enough” is. I’ve decided that “heavy enough” doesn’t exist. The most important thing for all of us is when we reach “happy enough”.

I can fully understand the trepidation and fear someone must feel if it’s a totally new environment. And multiply that by one hundred if you’ve never been in a gym, or haven’t in a long time.

Fast forward 16-odd years and now we are in a position where our gyms will soon be a lot busier. I know there will be people out there who are really frustrated with this but let me play mum here. Humour me…

Remember how YOU felt when you were a newbie

We were ALL gym newbies once upon a time. How many of us would have carried on training and working to be a better version of ourselves if we were even aware of the hostility that a fair few meat heads/gym bunnies out there feel towards the new members? And what is this hostility even about? Having to wait a bit longer to get on a piece of kit? The car park being more busy?

You want to know my opinion? If you have a problem with gym newbies, then you need to remember how YOU felt as a gym newbie. Try to make the gym a friendlier environment for all the new members.

From my perspective, new memberships mean more money for the gym (new year’s membership sign-ups are where most gyms make most of their annual profits). So this can mean we get to enjoy lower monthly fees, newer and more varied equipment. Also, more people on the gym floor training means a better atmosphere. It is an opportunity to make friends/connections and the chance to help and inspire so many people. Those gym newbies will look up to the established members, but may be too terrified to ask for help. I know I was all those years ago. And like I mentioned before, I wasn’t a total newbie to the gym environment.

So before you get the hump with the gym newbies because you can’t whip around your session as fast as usual , try having a bit of patience and empathy. Mix your training routine up a bit, do the exercises out of order. Or failing that, do something different. You will certainly have been training long enough to be able to improvise if the piece of kit you wanted is occupied. Maybe strike up a conversation with these people. They might even be looking for a coach; someone to help them when March comes and the novelty has begun to wear off.

Let’s big up the gym newbies. They are doing something so positive and are potentially changing the rest of their lives for the better.

Just don’t get too jealous of those Newbie Gains…

READ LOUISE PLUMB'S JOURNEY TO HER IFBB PRO CARD

Bodybuilding Prep Psychology

From BMWs to a brand new Xbox, we examine the psychological aspect of prep spending when approaching competition condition

YES fellow bodybuilders – prep spending is real.

If you have ever reached a certain level of seriously low body fat during prep that you feel an urge to start spending, then fear not. You are not alone.

This week, frontdouble columnist Josh Goold revealed that he had shed more than 43lbs. In fact, he had shed a further few pounds sterling – by buying a new Xbox.

Goold, also an online coach, told frontdouble that one of his clients bought a new BMW M2 during prep.

In fact, the editor of this website can confirm that each of his four cockapoos was bought during a contest prep.

Why bodybuilding prep affects behaviour

It seems that, when competitors reach very low levels of body fat, they may experience psychological changes that influence spending habits:

Food cravings and obsession: The extreme dieting phase can make competitors obsess over food, cheat meals, treats for after the competition, or even excessive purchases of cooking tools to help prepare “perfect” meals.
Compensatory spending: The discomfort and deprivation of being lean can lead to compensatory spending. Buying new clothes, or gadgets may serve as a way to cope with the mental strain of dieting and training. This phenomenon is somewhat analogous to "retail therapy".
Anticipatory reward: Knowing that the competition will end soon, competitors might justify spending on rewards like vacations, luxury items, or non-essential goods as a way to motivate themselves through the final tough weeks of prep.

Bodybuilding prep can be so extreme for some of us that it sparks psychological spending triggers. The extreme focus on physique and the pressures of competition can make competitors more susceptible to making impulsive purchases, especially as they get leaner and the mental and physical demands of prep intensify.

So please tell us in the comments below – what is your biggest prep spend...?

Todd Payette: The Story Behind the Bodybuilder

Bodybuilder Todd Payette continues his deeply personal story in Shoulder Down, revealing the trauma and experiences that shaped his life long before stepping on stage.

By Gary Chappell

ON Saturday frontdouble.com published the first of its serialisation of Todd Payette's book 'Shoulder Down'. Canadian Payette, 55, is now just four days out from the NABBA World Championships in Linz, Austria. Shoulder Down is like no other. Charting his life from a boy aged five, when he found his dad dead in the car, through a brutal upbringing and his current success.

Here, frontdouble.com continues its serialisation of Shoulder Down, after Saturday's instalment when we learned how a five-year-old Payette had found his dad one morning, slumped over the steering wheel of their Pontiac, having killed himself overnight.

A childhood shaped by trauma and identity

"I suppose in the long run knowing the truth is better than living your life with false realities. In this case, finding out the truth about my dad only confused me further about who I was.

"It was probably not much more than a year after my dad took his life that my mother started "seeing" someone. I still remember meeting "Neil" for the first time at my mum's pre-game meeting she held with us before he arrived. We were not to bug him and so on and that we better listen to her while he was visiting.

"Enter Neil. He was a big man, close to six feet tall and a solid 190lbs. Compared to my dad, he was massive. Andy [my dad] was only about five foot nine and 150lbs at the very most and that's being generous. Neil had a deep voice and I was pretty much in awe of him right away. Being kids and curious, we asked all kinds of questions of him. I'm pretty sure I was the biggest pain and asked the most.

"His answers were never serious. When I asked him where he lived, his answer was "in a treehouse" and so forth. Never a straight answer.

I will never forget that backhand...

"Neil never spent the night, ever, nor did he make any effort to connect with any of us. Any conversations we had were pretty brief. He was pretty intimidating, not mean or anything. He just didn't pay much attention to us. The pattern of Neil visiting went on for years and he became part of the routine of our household. Only once did I cross him in any way. I was arguing with my mum about something stupid and he gave me a warning to listen. I don't know what got into me other than I was pretty mad and didn't have much respect for him as he had never acted like he gave a damn about any of us. So I told him I didn't have to listen to him.

"The backhand across the head told me otherwise and it sent me sailing. "Don't ever talk back to me, boy," was all he said. I would never forget that backhand.

"Not long after that incident, my mum said she wanted to talk to me. I was 11 years old at the time. She asked me to sit down, took a deep breath and said: "Todd, what do you think of Neil?

"I wasn't sure what she meant. He had barely acknowledged my existence. What was I supposed to think of him? "He's OK I guess," was all I could come up with.

"She continued: "I have to tell you something about your dad. Andy was not your father. Neil is your biological father. I had an affair and I became pregnant as a result with you. After you were born, Andy and I tried to work things out. We stayed together and Tina [younger sister] was born. So you have a dad. Neil is your dad.

"Stunned does not even come close to describing what I felt at that moment. Then I felt the anger welling up. I started screaming at my mum for the first time in my life. I didn't care if she beat me.

"This knowledge did one thing for me at that point in my life. It destroyed my reality.

"For the next little while, when Neil would visit, I tried to bond with him. I tried calling him dad. My mum had told him I knew the truth. This did not bring him any closer to me on any level. He was there to see my mum. He did not have any interest in me whatsoever.

I blame myself for my dad's death

As I tried to process everything, I came to my conclusions. I now blamed myself for Andy's death, feeling that me being the son of another man must have torn him apart. I was his only "son", after all, born on his birthday and I wasn't really his. Yet he treated me amazingly.

"It did not make sense. In my mind, it was the main reason he killed himself. I'm sure I played a part. I figured I must be pretty useless. My own father that I saw every week, would barely talk to me. He never did anything with me, never tried to be a dad, despite my constant asking to spend time with him. I had started to think that mum hated me as well; after all, I was an accident, a bastard. I wasn't supposed to even be there. This newfound knowledge that I was supposed to be happy about made me feel worse than ever."

"How much do you think you are worth?"

AS much as the black and white world of athletics made sense to me, in my personal life, the real world was a complete and total disaster. Many who knew me from the age of 13 to 20 may have described me as arrogant and possibly conceited. What I actually was is as far away from arrogant as you could be. Anything I showed on the outside was complete and total self-preservation. As I stated earlier, my mum is a hero to me, dealing with everything she did as well as she did.

"That being said, after the age of 12, she had no idea what to do with me. Much of that was me being male. I think she harboured a certain distrust for all males on some level. My mum was simply at a loss with me. She could not understand how my mind functioned and why boys did the stupid things they did.

"Add in that I was starting to rebel, had all kinds of anger issues and started to test her. This was a recipe for disaster. I started to steal from her and sometimes from my older sister. To this day I am ashamed of this. My mum was running out of options with me.

"She went to her doctor and told him everything that was going on with me and how she didn't think she could handle me any more. I remember a few weeks earlier, there had been a fight between us. We were screaming at each other, not sure over what. The doctor asked how old I was [16] and offered her a solution. That evening when I came home from school, my mum called me from her bedroom.

"She said: "You can't live here any more. You're 16 now and that means, legally, I do not have to look after you. You have to leave.

"Stunned best describes my feeling upon hearing those words and I felt a new low. I figured I had been right all along. My own mother hated me.

"She then asked me the worst question I have ever been asked in my life. "I'm going to give you some money. How much do you think you are worth?"

I didn't want to leave... I was fighting back anger and tears

"It took me a lot of years to forgive her for that moment. I'm not even sure she knows why she asked it. Why was she being so cruel? Maybe it was easier for her that way. She was making her only son leave after all because her doctor said it was a good idea. I told her I didn't want to leave. I was fighting back the anger and tears all at once.

"When do I have to go," I asked. "Tonight," she replied.

"She asked again, how much do you think you are worth. It hurt worse hearing it the second time. My answer gives a pretty good indication of where I was emotionally and what I thought of myself.

"Quietly I mumbled, "I don't know, 50 bucks?" I remember thinking, she will never give me 50 bucks.

"He response shocked me. "I am giving you two thousand dollars. It is everything I was saving to help you with college one day. So now pack your bag and go. Make the best of it."

"No 'goodbye' or 'I wish you luck'. Certainly no 'I love you'."

Follow frontdouble.com this coming week for more excerpts from Payette's brilliant book Shoulder Down, as we chart his epic journey to the NABBA world championship in Austria.

SHOULDER DOWN can be purchased by clicking HERE.

Zoe Miller: How bodybuilding changed my life

Bodybuilding has the power to change lives – and for Zoe Miller it did exactly that, transforming her from a difficult past into a champion athlete in just two years.

By Gary Chappell

MANY people hope their childhood years are filled with joy, hope and a feeling of invincibility. For Zoe Miller, nothing could be further from the truth. Little did she know then that bodybuilding would change her life.

She only picked up a weight two years ago but today she is the IBFA Granite City overall champion, the BPA Scottish Grand Prix overall champion and has just become a new professional with the NFMUK, after winning the AM & PRO Figure Toned class. Bodybuilding, she says, has saved her life.

"I came from foster care and had a very hard upbringing with a lot of trauma," she says. "I wanted to change my life.

"After I had my daughter, I spent the past 10 years raising her on my own and working to give her the best life and upbringing I could.

"Once she got older and started to get her own life, I knew I could now get some of mine back, because I had her young.

"I joined the gym to give me some discipline and routine... some purpose in life. When I first started it was just to get more healthy and take better care of myself.

"Within the first three months I knew I wasn’t exercising like everyone else. I naturally started bodybuilding – I had always looked up to the sport – and found it fascinating. It was like a work of art – I never imagined I could actually do it.

"I coached myself for a year and a half and thought, 'maybe I can do this'. So now my daughter is 12, I knew this was a perfect time to try my first prep. I’ve never looked back – it’s totally saved my life."

From trauma to transformation

Miller admits she was drifting through life, struggling to maintain a normal outlook because of how she had been mistreated as a youngster.

But alongside her daughter, the discipline of bodybuilding had given her additional purpose.

She said: "It has given me a proper focus. I spent years of my life trying to numb my pain as I was a broken soul. This is why I’m so passionate about the natural side of the sport.

"My health and well-being now is like night and day compared to how it was before. I eat whole foods, rarely drink, love training and cardio. I've never even touched a fat burner.

"I could write a book about my life and things I’ve been through but I truly owe this sport a lot, it’s honestly the best thing to have happened to me – aside from having my daughter."

UNDER THE MICROSCOPE:

Name: Zoe Miller

Height: 162 cm

Occupation: Assistant practitioner for NHS community nursing and personal trainer and coach.

At what age did you start bodybuilding and why?: 28 – and to change my life.

Competition titles: See Zoe Miller's profile

Hobbies: Travelling and visiting new places, helping people, going out with friends, spending time with my daughter. Love documentaries and learning about things, travelling and visiting new sights.

What did you look like before bodybuilding? I was out of proportion. Overweight slightly, no muscle mass, weak – and couldn’t run to save my life.

Current training routine: I work out four to five times per week, with cardio seven times a week.

What is your off-season diet like? I was about 3400 calories or just over.

What is your prep diet like? I started prep in January, with my lowest calories about 1200.

Favourite music: I love all genre of music depending on my mood. Spotify has 20 different albums of various stuff.

Favourite films: Anything funny, anything scary – and maybe the odd chick flick.

Favourite foods: Mexican or Italian, love Chinese and Indian too, but for prep it’s chicken and rice lol.

Daniel Smith Junior: Bodybuilder Turned Boxer

Eighteen shows in one season, now Daniel Smith Junior is preparing for his fifth fight as a boxer Bodybuilder Daniel Smith Junior is preparing for his fifth fight as a boxer – having competed 18 times this season as a bodybuilder. The athlete is bringing a different kind of discipline and mindset to his training....

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How IBFA Mr Universe made his baby girl in heaven proud

PROFILE: NEAL MAYER

MORE FROM FRONTDOUBLE:

Female bodybuilders face a constant battle with clothing designed for average body shapes – from tight shoulders to jeans that won’t fit over quads

The Louise Plumb Column

The mainstream does not provide clothing for female bodybuilders

Top 5 Tips for Dressing a Muscular Body

PROFILE: IAN CHRISTOPHER

MORE FROM FRONTDOUBLE:

Leave a Reply Cancel reply

Mental health in bodybuilding is often overlooked, despite the intense pressure, discipline and physical demands of the sport

How bodybuilding affects mental health

Body dysmorphia in bodybuilding

PEDs and mental health risks

Building a healthier mindset

References:

MORE FROM FRONTDOUBLE:

Leave a Reply Cancel reply

And why this is the only sport where athletes pay to be a pro

The true cost of competitive bodybuilding in the UK

1. UKBFF (United Kingdom Bodybuilding and Fitness Federation)

2. PCA (Physical Culture Association)

3. NABBA (National Amateur Bodybuilders’ Association)

4. 2Bros Events

5. BNBF (British Natural Bodybuilding Federation)

6. IBFA (International Bodybuilding & Fitness Association)

7. UKDFBA (United Kingdom Drug Free Bodybuilding Association)

The hidden costs of bodybuilding

MORE FROM FRONTDOUBLE:

Leave a Reply Cancel reply

IFBB Pro LOUISE PLUMB explains why January gym newcomers struggle to stick it out – and why experienced lifters should show more patience

The reality of “Newbie Gains”

Gym culture could put some people off

Remember how YOU felt when you were a newbie

MORE FROM FRONTDOUBLE:

Leave a Reply Cancel reply

From BMWs to a brand new Xbox, we examine the psychological aspect of prep spending when approaching competition condition

Why bodybuilding prep affects behaviour

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Bodybuilder Todd Payette continues his deeply personal story in Shoulder Down, revealing the trauma and experiences that shaped his life long before stepping on stage.

A childhood shaped by trauma and identity

I will never forget that backhand...

I blame myself for my dad's death

"How much do you think you are worth?"

I didn't want to leave... I was fighting back anger and tears

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Bodybuilding has the power to change lives – and for Zoe Miller it did exactly that, transforming her from a difficult past into a champion athlete in just two years.

From trauma to transformation

UNDER THE MICROSCOPE:

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