Over 40 Amateur Of The Week: Yolanda Rosato

Yolanda yearned to compete the moment she attended her first Figure show. Build a stage-ready body by following her plan!

Name: Yolanda Rosato
E-Mail: yolandagofigure@gmail.com
Age: 41  Height: 5'2"
Weight: 130 off season, 118 contest weight
Location: Hamilton, ON
Years Competing: 4 years in Bodybuilding / 3 years in Figure

How Did You Get Started?

I got started about 4 years ago by taking up kickboxing, and just loved the way it made me feel and look at that time. I jogged 5k as well every day, and did yoga 5 days per week. Then, it all went downhill. I ended up having the fear of becoming overweight, and I began overdoing my workouts and not eating enough to fuel them.

Right then I knew I had to do something about this, not for my sake but for my children's, so I did. With my faith in Jesus I prayed for Him to help me, and He did, by sending me to my first bodybuilding event, and that's when it hit me, when I saw these beautiful Figure girls come out on stage, and I knew that's what I was to do.

With the help of God and His Grace I am who I am now, all because of Him. God has blessed me with the people that He has sent to me, to help me to get where I am at now. I have come to learn a lot about the sport that I am in, and I love it.

What Workout Plan Worked Best For You?

I love doing drop sets with my work outs, all depending on which body part needs the most work. I train 6 days per week depending on if I am training for a competition. If so, then I take that up to 7 days per week. Cardio for me is 3 times per week for 30 minutes off season and 1.2 hours during competition prep.

Day 1: Back

Day 2: Shoulders/Arms

Day 3: Legs

Day 4: Cardio/Abs
  • Cardio Cardio


    30 minutes steady state or 20 minutes HIIT
  • Abs Abs


    20 minutes various exercises
Day 5: Back/Chest

Day 6: Shoulders

Day 7: Off
What Nutrition Plan Has Worked Best For You?

My nutrition plan for off season is:

Meal 1
Meal 2: Pre-Workout
Meal 3: Post Workout
Meal 4
Meal 5
Meal 6
  • Water


    4-6 liters daily

What Supplements Have Given You The Greatest Gains?

For me it would have to be mostly food, but most recently one thing that has really worked for me is taking a supplement to help me gain mass called Thrust by Magnum Nutraceuticals, as well drinking SizeOn by Gaspari that's in the combination I use called Sport of Figure Stack by Gaspari. Others are glutamine powder and leucine mixed in with my shakes, taking a daily multivitamin/mineral pack by Cygen, 1 pack in the morning after my first meal, as well as one teaspoon NutraSea fish oils.

With Meal 1
Pre-Workout & Before Bed
Intra Workout
Post Workout
Why Do You Love Fitness/Bodybuilding?

... because the way it challenges me to be the best I can be, on and off the stage, the way it makes me feel and look.

What Motivates You To Follow A Healthy Lifestyle?

How very important it to me to set an example to others and family, children, it is to take care of your temple.

"You were bought at a price. Therefore honor God with your bodies."
1 Cor 6:20

What Made You Want To Achieve Your Goals?

To see if I have what it takes to this sport that I am in ... Figure, all the way ... Thank you Jesus.

Phil 4:13

What Are Your Future Fitness/Bodybuilding Plans?

My ultimate goal is to go IFBB Master Figure Pro, and to open up my own gym/training camp sometime. IFBB ... all the way!

What One Tip Would You Give Other Fitness Competitors?

... "Believe"

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Ronnie Colman
Ava Cowan
Tim Tebow

Thank You

God & my Lord Jesus Christ.
Jim Morris from Jamor Ent. www.jamor.ca
Mindi O'Brien from TEAMOBRIEN. www.mindiobrien.com
Karen from KHP for making all my suits from day one. www.karenkhpdesigns.com

Photographic Credit

Liana Louzon, www.lianalouzon.com
Muscle Insider Magazine
Trevor A. Fisher, D4Fish Photography

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