- Name: Annette Crnilovic
- E-mail: email@example.com
- Age: 40
- Where: Derry, NH
- Height: 5'5"
- Weight: 114 lbs contest - 122 lbs off
- Years Bodybuilding :3
- Favorite Bodypart: Shoulders
- Favorite Exercise: Back
- Favorite Supplements: Xtend, Zero Carb Why protein Isolate, Muscle Provider
How Did You Get Started?
I did gymnastics most of my childhood and continued to workout through my adult life, always being slim and fit. However, once I gave birth to my twins, I was starting to put fitness on the back burner and I started snacking with the kids. I continued at the gym, but not with the same passion.
One day I saw a girl who looked amazing and it made me miss how fit I used to be. I asked her what she did to look so amazing and she told me she competed in figure shows. Not knowing what that was, I educated myself on what it was and what it took to compete by reading articles and forum threads on bodybuilding.com and subscribing to Oxygen Magazine.
I thought doing a show would give me the motivation I needed to get back into shape. So, I hired a trainer, did a show, and I was hooked.
What Workout Plan Worked Best For You?
I like to keep my workouts changing so I don't get bored and my body doesn't adapt. I am currently doing a 12 week program. The first three weeks are three training days of full body workouts. The second three weeks (what I am currently doing) is four training days of an upper/lower body split. The next three weeks is three training days of a push/pull split. The final three weeks is four training days of a split body routine.
Each day of the week, the sets and reps change from more sets of lower reps and heavier weights to fewer sets of lighter weights and higher reps.
Sample Lower Body:
- Squat 4 sets/8-10 reps
- Stiff Legged Deadlift 3 sets/8-10 reps
- Walking Barbell Lunges 3 sets/10-12 reps
- Leg-Press Calf Raise 3 sets/15-20 reps
- Seated Calf Raise 3 sets/15-20 reps
- Hanging Leg Raise 3 sets 15 reps
- Stability Ball Crunch 3 sets 20 reps
Sample Upper Body:
- Incline Dumbbell Press 3 sets/6-8 reps
- Dumbbell Fly 3 sets/10-12 reps
- Lat Pull Down 3 sets/8-10 reps
- Cable row 3 sets/10-12 reps
- Overhead Dumbbell Press 3 sets/8-10 reps
- Dumbbell Lateral Raise 3 sets/12-15 reps
- Tricep Cable Press Down 2 sets/10-12 reps
- Lying Tricep extension 2 sets/12-15 reps
- Barbell Curl 2 sets/10-12 reps
- Preacher Curl 2 sets/12-15 reps
What Nutrition Plan Has Worked Best For You?
I try to eat clean year round but loosen up on the weekends during the off season.
I eat six meals and here is a typical day.
- 4 oz. white fish (orange roughy or tilapia or haddock)
- 1 ½ C steamed vegetables
- 1 scoop Ultimate Muscle Protein
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I love fitness because when I train I feel so great both mentally and physically. It has done wonders for my self confidence. I also love that I am setting a good example for my four year old son and daughter by eating healthy and exercising regularly. They always want to do whatever mommy is doing.
What Are Your Future Bodybuilding Plans?
I plan to compete in figure as long as I can because I love watching my body transform and improve with each passing competition. I have just started working with Joe Klemczewski, Ph.D. www.thedietdoc.com to prepare for a show in November. More importantly though, I want to share with others the joy and self-confidence I have found from living a healthy life style.
I have become an ISSA Certified Fitness Trainer and will soon also be certified as a Specialist in Performance Nutrition. I am offering both on-line and in-person fitness and nutrition services as well as corporate wellness plans to businesses for their employees so I can help others to feel great and look great. For more information, visit my website www.leanbodymatrix.com.
What One Tip Would You Give Other Bodybuilders?
I would tell other competitors to stick with their plan to compete. Sometimes others can make you feel guilty for spending so much time on yourself, but in the end, it makes you feel great about yourself. When you are happy and self confident, you are a better person and you are someone people want to be around.
Who Are Your Favorite Bodybuilders?
I admire Monica Brant because she has been competing for years and always looks so great and healthy and that shows one doesn't need to go to any extremes to look wonderful. I also admire Maggie Diubaldo because she always looks amazing and fit and it reminds me that it is possible to look lean and fit year round and not just the few weeks before a show.
These amazing teenagers have made changes in their lives that most adults only dream about!
Age is no excuse for these over 40 men & women who have decided to feel and look young again!