Juanita Lost 38 Pounds And Went On To Compete.

Juanita wanted to have a body like those she saw in fitness and figure competitions. Read on to see how she defied the odds and changed her body for the better!

Vital Stats

Name: Juanita Wrinkle

Email: Juanitawrinkle@yahoo.com

Juanita Wrinkle Juanita Wrinkle

Before:

Age:
47
Height:
5'3"
Weight:
155 lbs
Waist:
32"
Hips:
36"

After:

Age:
48
Height:
5'3"
Weight:
117 lbs
Waist:
24 1/2"
Hips:
34"

Why I Got Started

I've always admired Rachel Mclish, Cory Everson, and then came Monica Brant. Since I was a young girl I wanted to look like them but didn't know how or where to start.

Then I met a trainer that competed at our local gym. I used her to prepare me for my first show "Texas Shredder".

I've Always Admired Rachel Mclish, Cory Everson, And Then Came Monica Brant
+ Click To Enlarge.
I've Always Admired Rachel Mclish, Cory Everson,
And Then Came Monica Brant.

How I Did It

I registered for the "Biggest Loser" contest at our local Gold's Gym. It was something to keep me motivated to prepare me for a bigger show. I ate clean and worked out with weights and cardio.

I Ate Clean And Worked Out With Weights And Cardio I Ate Clean And Worked Out With Weights And Cardio
+ Click To Enlarge.
I Ate Clean And Worked Out With Weights And Cardio.

Supplements

My protein is Bionutritional Proto Whey. I like the mocha, chocolate and vanilla. It's hydrolyzed and is rapidly absorbed in your muscles.

They also have the most awesome tasting protein bars, the Power Crunch.

I also take a Multivitamin and Amino Acids by Optimum. I don't use a lot of supplements.

Occasionally:

Morning:

With Breakfast And 2 Daily Snacks:

Diet

Meal 1:
Meal 2: Pre Workout
Meal 3:
Meal 4:
Meal 5:
Meal 6:

Training

I do cardio Monday - Friday first thing in the morning on an empty stomach, and also 45 minutes low impact walking on the Treadmill after weights.

Day 1: Back/Lats
  • Bent Over Barbell Row: 4 sets of 12-15 reps
  • Seated Cable Rows: 4 sets of 12-15 reps
  • One Arm Dumbbell Row: 4 sets of 12-15 reps
  • Lat Pulldowns: 4 sets of 12-15 reps
  • Cable Pulldowns: 4 sets of 12-15 reps
Day 2: Biceps/Triceps
  • Single Arm Dumbbell Curls: 4 sets of 12-15 reps
  • Hammer Curls: 4 sets of 12-15 reps
  • Concentration Curls: 4 sets of 12-15 reps
  • Cable Pushdowns: 4 sets of 12-15 reps
  • Skull Crushers: 4 sets of 12-15 reps
  • Overhead Rope Extensions: 4 sets of 12-15 reps
Day 3: Legs
  • Leg Press: 4 sets of 20 reps
  • Leg Extensions: 4 sets of 20 reps
  • Leg Curls: 4 set of 20 reps
  • Calf Raises: 3 sets of 25-30 reps
  • Stiff Leg Deadlifts: 4 sets of 15-29 reps
  • Lunges: 3 sets to failure
Day 4: Shoulders
  • Side Raises: 4 sets of 12-15 reps
  • Front Raises: 4 sets of 12-15 reps
  • Cable Rear Deltoids: 4 sets of 12-15 reps
  • Shoulder Presses: 4 sets of 12-15 reps
Day 5: Chest/Abs
  • Dumbbell Press: 4 sets of 12-15 reps
  • Cable Crossover: 4 sets of 12-15 reps
  • Butterfly: 4 sets of 12-15 reps
  • Ab Crunch Machine: 3 sets of 12-15 reps
  • Exercise Ball Crunches: 3 sets of 12-15 reps
Day 6: Cardio
Day 7: Cardio

Suggestions for Others

Don't ever give up on your dreams. Age should never be an excuse for not giving 100%.

Eat clean, drink your water, take your vitamins and reward yourself: have a cheat meal once a week. Just remember, the only person holding you back is yourself!

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