A great example of someone living as a champion is recent figure pro, Judy Weichman. Raised in Pontiac, Illinois, she was naturally competitive, competing in track, softball, and volleyball. She did particularly well in track, competing as a sprinter, high jumper, long jumper and earned a scholarship with Illinois State University for high jumping.
The summer before college, Judy was rear-ended in a car accident, which caused her a spinal injury. This left her with five years of physical therapy, making her unable to use her track scholarship. She went to a junior college but lost her ability to quench her competitive nature.
Life gives us many challenges to face
Judy's oldest son, Austin, had bacterial meningitis as a baby, which led to seizures. This included a 15-minute seizure in which he was announced as being brain dead. Austin fell into a medically-induced coma but woke up a few days later asking for his mother. The doctors were amazed at this miracle.
Judy’s second son Kolton was born healthy, but her third son (Brandon) was born seven weeks early and had suffered from a stroke prior to her giving birth. This was discovered when he was a year old since he was not using the right side of his body.
Nine years ago, Judy started to notice some weird symptoms like numb arms and feet and lightheadedness. She saw four different neurologists with differing opinions. It seems like she was in the early stage of multiple sclerosis. They found a lesion on her brain and on her spine and suspected that the stress of overall family health problems may have added to a genetic tendency to MS.
The head neurologist from the Mayo Clinic recommended I start weight training, cardio work and following their clean eating recommendations, rather than relying on pills. “Judy, eat clean and work out,” he said. “That is the best chance you are going to have for it not to get worst.”
Judy’s doctor appointment was on a Friday, she joined Gold’s Gym the next Monday, and bought the book describing the clean diet recommendations. “I ended up discovering that I loved to lift weights, as I had never lifted weights before.”
The book recommended foods to avoid body inflammation. Prior to the diagnosis, Judy was naturally skinny and ate sweets and anything she wanted. She had the nickname “Junkfood Judy.” Her doctor told her that nutrition had a serious effect on most diseases, particularly diabetes, heart issues and MS.
“I literally did a one-eighty,” Judy says. “I went from junk food to preparing all my meals right out of the suggestions of that book. This included clean healthy food, nothing packaged, just home-cooked healthy meals.”
Her diet was based on the clean diet requirements to reduce inflammation in order to control her MS symptoms. For this, she avoids wheat products and simple sugars, and eats in a gluten-free manner. Her carbs are geared more towards sweet potatoes, brown rice and quinoa. Her protein sources are chicken, fish, and Beverly protein shakes. Her fats include natural almond and peanut butters, avocados, and she cooks with coconut oil.
“If you are a competitor or just someone wanting to be as healthy as possible, the key is clean eating,” Judy says. “I can‚t stress that enough. Whether you have a specific disease or not, the most important thing you can do for yourself is to eat lean clean foods and supplement your body with Beverly International supplements. You can also make so many great recipes with their protein powders.”
A guy at her gym told Judy that she had a great figure and should compete. “I was so shy I couldn’t imagine getting up on stage,” she says. “And then I realized that I didn’t have to talk, and I’m a competitive person, so I decided to give it a try.”
Figure Pro, Chaundra Tangi moved to Bloomington from Colorado at this time. Chaundra had lost focus on competing, but was inspired by Judy. They both worked together and Chaundra helped her particularly with her posing and stage presence.
“My goal was to get up on stage and not fall down in the heels I was not used to wearing, but I ended up winning my first show in Rockford, Illinois. I did another show two months later in Chicago and also won. Since then, I have been doing two to three shows a year.”
This includes competing at the national level, in which she won the figure overall at both the 2014 NPC Continental USA Championships and the 2016 NPC Masters Nationals (and her pro card).
Her diet was so on track that at a recent show she was able to eat the same food plan she was on for twelve-weeks up to the show, no adjustments were necessary. She didn’t need to do anything to fill out or adjust her hydration. “As we get older as women,” Judy says, “our hormones and metabolism sometimes get off track. I have been lucky so far not to have that as a concern.”
Every year, Judy has an MRI in which they look to see if her lesions have changed. Fortunately, hers have not gotten worse. “What has changed, and what shocked my physician, is that he saw the changes to my body a year after my first show.” Her doctor was shocked by the changes to her physique and encouraged her to continue in that direction.
What makes Judy special?
It’s not just winning a pro card as Judy did, but it was how she handled the challenges of real life. It wasn’t using her burdens to accept less from the world, it was how she put forth the effort to make her life as good as possibleJudy Weichman is a great example of what it means to be a true champion!
Nutrition and Training
Here are the supplements, diet, and training that made Judy a champion.
7 Keto MuscLean: 3 capsules with meals 1 and 4
Lean Out: 2 capsules with meals 2, 4, and 6
Muscularity: 3 capsules with meals 2, 4, and 6
EFA Gold: 2 capsules with meals 2 and 4
My nutrition plan consists of high protein, moderate carbs, and healthy fats. I drink at least one gallon of water each day.
Here’s a sample of my pre-contest meal plan
5 egg whites
1/3 cup oatmeal
1/3 cup blueberries
Meal 2: (pre-workout)
4–oz. salmon or lean red meat
¾ cup green beans or Brussels sprouts
2 oz. white potato
Meal 3: (post-workout)
1 scoop Muscle Provider
2 oz. white potato
2 cups spinach salad
1 oz. nuts
¾ cup cabbage
4–oz. chicken or white fish
¾ cup of green beans, spinach or Brussels sprouts
5 egg whites
½ cup spinach
Favorite Snack Recipes
Chocolate Protein Cookies
4 scoops UMP Chocolate
1 cup oat flour
1 cup crunchy almond butter
1 1/3 cup unsweetened applesauce
1 tsp vanilla
1 tsp baking soda
1/2 tsp sea salt
Mix all ingredients together and add a few Enjoy Life chocolate chips if you like. Bake at 350 degrees for 5-7 minutes. I take them out of the oven when they’re still a bit gooey. and they are more moist. Let cookies cool, then refrigerate.
Homemade No-Bake Protein Bars
Chocolate Muscle Provider or Vanilla Muscle Provider (add cinnamon)
4 cups quick oats
1 cup peanut butter
1 ½ cups unsweetened applesauce
Mix together and put in a 9x13 pan sprayed with Pam. Refrigerate and cut into bars :)
1) Leg Extensions 4x8-10
2) Squats 4x10-12
3) Single Leg Press 4x8-10
4) Leg Press 3x6-8
5) Hip Thrust 4x10-12
6) Plie Dumbbell Squats 5x10-12
7) Side Lunges 3x10-12
8) Side Cable Kick Outs 4x10-12
9) Walking Lunges Stepping Out To Side 4x10-12
10) Leg Curls 5x6-8
11) Barbell Deadlifts 3x8-10
12) Hip Adductor Machine 5x10-12
13) Overhead Squat 3x10-12
TUESDAY: Back & Biceps
1) Lat Pulldowns 3x10-12
2) Barbell Rows 4x10-12
3) T-Bar Rows 3x10-12
4) Cable Rows Or Db Rows 3x10-12
5) Close Grip Rows 3x10-12
6) Wide Rows 3x10-12
7) Dumbbell Hammer Curls 4x10-12
8) Cable Curls 4x10-12
9) Close-grip Barbell Curls 4x10-12
WEDNESDAY: No Weights – Plyo Workout
1A) Single-Leg Glute Bridge (this series is 5 Sets with 45 seconds rest in between)
1C) Leg Lifts
2A) Single-Leg Romanian Deadlifts (this series is 5 Sets with 1 minute rest in between)
2B) Flutter Kicks
2C) Wall Sits with Ball
2D) Side Leg Raise
3A) Leg Crossovers (this series is 5 Sets with 1 minute rest in between)
3B) Step Ups with High Knee
3C) Glute Kickbacks
THURSDAY: Shoulders & Triceps
1) Barbell Shoulder Press 3x10-12
2) Machine Lateral Raise 3x10-12
3A) Cable Lateral Raise (Front) 3 Sets
3B) Cable Lateral Raise (Rear) 3 Sets
4) Upright Row 3x10-12
5) EZ Curl Bar Front Raise 3x10-12
6A) Rear Delt Rope Pulls
6B) Rear Pec Deck 6x10-12
7) Straight Bar Press down 4x10-12
8) Skull Crushers 4x10-12
9) One-Arm Cable Pressdown 4x10-12
1) Leg Extensions 4x10-12
2) Front Squats 3x10-12
3) Walking Lunges 2x25 Steps
4) Hack Squats 4x6-8
5) Single Leg Press 3x10-12
6) Lying Leg Curl 5x10-12
7) Cable Pull Through 4x10-12
8) Cable Kickbacks 4x10-12
9) Bulgarian Split Squats 5x6-8
10) Goblet Squat 4x10-12
11) Straight-Leg Deadlifts 5x10-12
12) Hip Abductor Machine 5x6-8
13) Leg Curls Half Reps 5x6-8
14) Side Band Walking 15ft each way
SATURDAY: Back & Chest
1) Pullovers 4x10-12
2) Lat Pulldowns 4x10-12
3) Pull-ups 4x8-12
4) Dumbbell Rows 3x10-12
5) Cable Rows 4x10-12
6) Flat Bench 3x6-8
7) Incline Bench 3x8-10
8) Dumbbell Flye 3x10-12
SUNDAY: Shoulders & Triceps
1) Dumbbell Shoulder Press 3x6-8
2) Behind-the-Neck Barbell Press 3x6-8
3) One-Arm Lateral Raise 3x6
4) Front Plate Raise 3x6-8
5) Dumbbell Front Raise 3x10-12
6) Straight Bar Pressdown 4x10-12
7) Skull Crushers 4x10-12
8) One-Arm Cable Pressdown 4x10-12
Off Season: 3-4 times a week, 20-30 minutes. I like to change things up with Stairmaster, stepper, bike, elliptical, and treadmill. Contest Prep: (Cardio time depends on how many weeks I am out from a show) For example: 45 minutes fasted cardio first thing in the morning, 6 days a week and 20 minutes HIIT cardio after weight training. I usually do Stairmaster and stepper.
In preparation for a contest, I suggest starting sixteen weeks out and coming down slowly. Also, a proper tan is crucially important at a contest. I see so many competitors work so hard then they get tanned right before the show and their color either is too light, too dark or just occasionally perfect. You want to have a great tan for stage. Not only do you need a great physique and a great posing routine but your hair/makeup/tan/suit all needs to flow together nicely.
» Here is the Plan I Followed to Compete in my First Figure Show (NNM 13 #2 article from Judy)