Weight Loss Stories

Juanita Weight Loss Story

By  | 

Great success story! Read before and after fitness transformation stories from women and men who hit weight loss goals and got THAT BODY with training and meal prep. Find inspiration, motivation, and workout tips | Juanita Weight Loss StoryJuanita 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

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”.

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.

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:

* Bionutritional Power Crunch Bars: 1 bar

Morning:

* Optimum Nutrition Opti-Women Multivitamin: 2 caps

* Optimum Nutrition Essential Amino Energy: 2 scoops with 10-12oz water

 

With Breakfast And 2 Daily Snacks:

* Bionutritional Proto Whey: 2 scoops (1 with breakfast)

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!

Source: Bodybuilding

Originally posted 2012-05-30 09:40:16. Republished by Blog Post Promoter

Leave a Reply

Your email address will not be published. Required fields are marked *