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Amateur Fitness Competitor of the Week: Juli O'Flaherty

Amateur Fitness Competitor of the Week: Juli O'Flaherty! - Pics and info and more!

  • Name: Juli O'Flaherty
  • E-mail:
  • Age: 31
  • Where: Chicago, IL
  • Height: 5'8"
  • Weight: 117 Lbs.
  • Years Bodybuilding :4
  • Favorite Bodypart: Arms
  • Favorite Exercise: Quads
  • Favorite Supplements: BCAA's

How Did You Get Started?

I have always been involved in athletics, from running track to competing in collegiate basketball. I got away from the gym a bit after college, and began to train again in 1999. I was living in Southern California at the time, and the new lifestyle was invigorating. I was truly learning how to train, and had yet to mix the nutritional and supplemental benefits in my success.

In February of 2003, I made it my goal to compete and began a clean and nutritional way of eating and living. I began to train to build muscle mass and trim fat. My first show was the NPC Natural Figure in Ohio in October, 2003. For this show, I began the “contest-life” in August.

What Workout Plan Worked Best For You?

I really like training quads and glutes. I lift as heavy as I can to keep building the mass. My brothers-in-law always laugh since I’m the only woman they know in search of a bigger butt and thighs!

What Nutrition Plan Has Worked Best For You?

I truly like to eat very clean. I shoot for 1300 to 1500 calories, 15-25 grams of fat, 40-50 carbs, 150 – 175 protein. A typical day for me is as follows:

  • 6am: Half a serving of Protein Powder (I use Nature’s Best Isopure Vanilla, truly mixes without a blender, and it super low in sodium)and Coffee
  • 830: Train and get ready for work
  • 9am: Other half of Protein Powder, 8 to 11 egg whites mixed with cinnamon, splenda, & oatmeal or yogurt
  • Noon: Big Salad with broccoli or asparagus, 6 oz lean protein, apple cider vinegar and mustard.
  • 2 or 3pm: Snack ~ 4 to 6 oz lean protein and a cup of broccoli Jello Snack
  • 5 or 6pm: Big Salad with broccoli or asparagus, 6 oz lean protein, apple cider vinegar and mustard.
  • PM Snack: Jello again, or Low Sodium Cottage Cheese with a bit of Protein Powder.
Throughout the day, I snack on celery, cashews and drink lots of green tea and water. Two days a week, I go high-carb and add sweet potato, oatmeal, spinach pasta and a little fruit. On those days, my goal is 100 carbs.

What Supplements Have Given You The Greatest Gains?

I used Creatine for my past show and really enjoyed the gains!

Why do you love Bodybuilding?

I truly enjoy the way I feel when I’m training for a show. I enjoy helping others achieve their own fitness and nutritional goals. My successes in health and nutrition came when I made it my lifestyle ~ I think it’s hard to reach your goals otherwise.

I have been in the food service / hospitality business for over 18 years, covering every base from “A to Z”. I currently work for a specialty food importer and distributor in Chicago, Illinois. The knowledge and experience I have with food product makes the nutrition side of the training always new and exciting.

I recently celebrated my first year anniversary with my husband, Martin, just before the Galaxy show in November. I take evening classes in pursuance of a degree in Adult Learning. In the free time that’s left, I enjoy spending time with Martin, family and friends, watching and participating in sports, and learning about fitness and nutrition.

What Are Your Future Bodybuilding Plans?

I had the honor of working in Beth Horn’s booth at the Arnold Classic in March of 2004. Very recently, I was diagnosed with Multiple Sclerosis, and began daily injections mid-December.

I just completed work on a certificate in Nutrition and Personal Training, as I continue to take on new clients. As far as competing, I am training for the JR Nationals here in Chicago in June.

What One Tip Would You Give Other Bodybuilders?

Train hard and never give up. Always push your limits and enjoy yourself.

Who Are Your Favorite Bodybuilders?

This is an easy one, Beth Horn! I first learned of Beth when I was training in Southern California. After moving back home to Chicago, I noticed her name on the reservation book at the restaurant I was running, we kept in touch after that and then I was ready to compete, she was the one to call! after that and then I was ready to compete, she was the one to call!

Beth truly mentored me though my pre-training and took a genuine interest in my success. I trained on my own, but she guided me on diet & workouts. I placed 5th in the NPC Natural Northern Ohio Figure Classic, by Dave Liberman! She was even there to see me do it!!!! She is truly an inspiration to other competitors as well as entrepreneurs!