Earning My IFBB Pro Card: 13 Years of Dedication and Sacrifice
No Nonsense Magazine Volume 26 #2
By: Jennifer Wolfe
At a Glance: Jennifer Wolfe
Age: 57
Occupation: Licensed Massage Therapist, ACE Certified Personal Trainer, and Retired Director of Sales
Current Residence: Scottsdale, AZ.
Years Training: Involved in competitive sports from the age of 11 and ventured into weightlifting at the age of 43. (13 years of weightlifting).
Height: 5'3"
Weight: Off-Season: 135, Contest: 120 to 121
Favorite Bodybuilding Meal: Tilapia, sweet potatoes, and Brussels sprouts
Favorite Supplements: UMP Muscle Protein Powder (Chocolate), Lean Out, 7-Keto MuscLean, and Glutamine Select.
What would you recommend to someone who has never used Beverly supplements before: I know that choosing the right supplements can feel overwhelming, but starting with some research and clear goals can help. I recommend starting with UMP protein powder; it’s effective and tastes great. You might also consider adding Glutamine Select for recovery. The most important thing is to use these supplements regularly along with a balanced diet and workout plan. If you have any questions, feel free to reach out to the support team at Bev—they're really helpful and happy to assist you.
Music: Gospel
Most Inspiring Book: “Built to Serve” by Evan Carmichael and “You Are a Badass” by Jen Sincero
Hobby or interests outside of training: Cycling, Bi & Triathlons
Words to live by: “Faith without works is dead” James 2:17
My journey into bodybuilding began as a deep personal mission. After losing my mother to health issues linked to poor diet and inactivity, I committed to transforming my own life and inspiring others to prioritize their health. What started as a desire to get into the best shape possible evolved into a passion for competing, and I’ve spent the past 13 years striving to push my physical and mental limits.
One of the biggest problems I had starting my journey of health and wellbeing, was the fact that those close to me couldn’t understand. They didn’t understand why I didn’t want to eat the foods I used to eat or stop social drinking with the family, and they didn’t understand why I wanted to be “skinny”! They didn’t understand that I didn’t want to be skinny; I wanted to be lean and fit and live a longer life to witness my nieces and nephews grow up to be successful adults with healthy children.
I never tried fad diets because I had learned they weren’t sustainable. If I wanted to do this, I had to do it the right way! I can relate the results I’ve received from doing it the right way by all the accolades I’ve received, but the best part is my nieces and nephews telling me all the time, “Auntie, I want to look like you”. Yes, I do take them to the gym when they visit, and I think they look forward to doing that more than anything.
As a personal trainer, Licensed Massage Therapist, and someone who understands the immense potential of the human body, I have dedicated my career to helping others achieve their fitness goals. My competitive highlights include winning the Ms. Arkansas Figure Championship (2017-2019) and Ms. Arizona Figure Championship (2023), achievements which reflect years of dedication and sacrifice. Finally, earning my pro card at the 2024 NPC Masters USA remains one of my proudest moments, serving as a testament to the power of resilience and discipline.
Bodybuilding is more than a sport to me—it’s a lifestyle that requires balance, consistency, and the right tools, including high-quality supplementation.
Diet
In the kitchen, I use my love of cooking to create meals that fuel my body while keeping the process enjoyable and sustainable. Here is the diet I followed to earn my IFBB Master Figure pro card:
Breakfast: Egg whites, oatmeal, strawberries
Pre-Workout: Oatmeal, natural peanut butter
Post Workout: UMP, almond milk
Snack: Chicken breast, jasmine rice, asparagus
Dinner: Tilapia, sweet potato, asparagus
Night Snack: Tilapia, Brussels sprouts
Supplements
UMP chocolate tastes absolutely delicious, and I love all the things I can make with it. I look forward to having my shake once or twice a day; it feels like a treat for all the hard work and discipline I've put in, which helps me maintain my diet plan throughout my 16 weeks of preparation.
An added benefit of UMP is that it is made with high-quality natural ingredients. All the product information is readily available, so it's essential to do your research.
Supplement Schedule
Meals 1 & 2: Glutamine Select, Fast-Up, Lean Out and 7-Keto MuscLean
I take Lean Out and 7-Keto MuscLean to help shed stubborn fat, especially in the crucial six weeks before a competition. Glutamine Select is another essential part of my supplement routine because it helps reduce muscle soreness after tough workouts. Additionally, it supports my immune system, which is especially beneficial as my training intensifies, enhancing my recovery during the cutting phase of my prep.
Post-workout: UMP and Creatine Select
Before bed: ZMA 2000
I also take Ultra 40 Beef Liver and UMP Protein bars during my off-season building phase.
Training
On and off-season, I train six days per week. I perform 3-4 sets per exercise. Rep ranges are 8-10 on heavy days and 12-15 on volume days. I focus on progressive overload and time under tension training.
Monday: Quad Focus
Sissy Squats, Heel Elevated Squats, Bulgarian Split Squats, Hack Squats, Step Ups, Leg Press w/Feet Low and Close, Front Squats
Tuesday: Shoulders
Overhead Barbell Press, Dumbbell Arnold Press, Dumbbell Lateral Raises, Face Pulls, Barbell Shrugs, and Upright Rows
Wednesday: Back
Pulls Ups, Lat Pulldown, Barbell Row, Single-Arm Dumbbell Row, Seated Cable Row, Chest-Supported T-Bar Row, and Straight-Arm Pulldown
Thursday: Hamstrings & Glutes
Romanian Deadlifts, Glute Bridge, Bulgarian Split Squats, Cable Pull-Through, Step-Up w/ a Hip Drive, Hamstring Curls, Reverse Lunges, Sumo Deadlifts, Back Extensions w/Glute Focus
Friday: Shoulders & Arms
Seated Dumbbell Shoulder Press, Cable Lateral Raises, Dumbbell Front Raises, Rope Curls, Triceps Kickbacks, Dips, 21’s Bicep Curls
Saturday: Back
Close Grip Pulldown, Wide Grip Lat Pulldown, Underhand-Grip Seated Cable Row, One Arm Dumbbell Row, and Straight Bar Pull Down
Sunday: Rest Day
Cardio:
Cardio increases in intensity four weeks before my competition date. The Stairmaster is my favorite cardio session because it really pushes me to my limits!
Treadmill 4x per week for 25 minutes, @3.5 Speed @ 8 incline.
Stairmaster 2x per week for 20min @ Speed 6-9.
In Closing
I've discovered a lot from bodybuilding and getting ready for competitions. First and foremost, I've learned how crucial it is to stay disciplined and consistent in what you do. It takes resilience, a tough mindset, and the patience to stick with it over time. Nutrition plays a big role as well; it's really the foundation of everything. Lastly, even though bodybuilding seems like an individual sport, it’s important to have a strong support system. Coaches, training partners, and those who cheer you on can significantly impact your success.
