Vital Stats
Name: Juanita Wrinkle
Email: Juanitawrinkle@yahoo.com
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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".
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.
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.
Morning:
- Optimum Nutrition Opti-Women Multivitamin: 2 caps
- Optimum Nutrition Essential Amino Energy: 2 scoops with 10-12oz water
Diet
Meal 1:
- ½ cup uncooked Oatmeal
- 4 Egg Whites
- 1 scoop Bionutritional Proto Whey
Meal 2: Pre Workout
- 4 oz Grilled Chicken
- ½ cup Rice
- 15 Almonds
Meal 3:
- 4 oz Grilled Chicken
- 4 oz Sweet Potato
- 15 Almonds
Meal 4:
- 2 scoops Bionutritional Proto Whey
- 15 Almonds
Meal 5:
- 4 oz Tilapia
- 1 cup Green Beans
- 15 Almonds
Meal 6:
- 2 scoops Bionutritional Proto Whey
- 1 tbsp Almond Butter
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
- 45 min Walk
Day 7: Cardio
- 45 min Walk
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!