Judy Weichman: Negative Conditions Handled By Positive Attitude

At a Glance: Judy Weichman

Age: 47

Occupation: IFBB Figure Pro Competitor, Ace Certified Personal Trainer, Figure and Bikini Coach

Family: 3 boys (Austin 18, Kolton 16, Brandon 14)

Residence: Bloomington, IL

Height: 5’7”

Off-Season Weight: 150-155

Competition Weight: 133

Favorite Fitness Meal: Turkey muffins, white rice and Brussels sprouts

Favorite supplements: UMP (chocolate), Muscle Provider (vanilla), Lean Out, Muscularity, GH Factor, EFA Gold

What would you recommend to someone who has never used Beverly supplements before: UMP or Muscle Provider and Lean Out

Music: Christian Music

Most Inspiring Book: The Bible

Hobby or interests outside bodybuilding: Cooking, going to my boys' games or activities, and bicycling

Words to live by: Follow your dreams and your heart.

Presentation Tips: 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.

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 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 she 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 worse.”

Judy's doctor appointment was on a Friday, she joined Gold's Gym the next Monday, and bought a 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 women get older,” 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 possible. Judy Weichman is a great example of what it means to be a true champion!


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:

Meal 1: 5 egg whites, 1/3 cup oatmeal, 1/3 cup blueberries

Meal 2 (pre-workout): 4oz salmon or lean red meat, 2oz white potato, 3/4 cup green beans or Brussels sprouts

Meal 3 (post-workout): 1 scoop Muscle Provider, 4 strawberries

Meal 4: 5oz chicken, 2oz white potato, 2 cups spinach salad, 1oz nuts

Meal 5: 5oz chicken, 3/4 cup cabbage

Meal 6: 4oz chicken or white fish, 3/4 cup of green beans, spinach or Brussels sprouts

Meal 7: 5 egg whites, 1/2 cup spinach

Favorite Snacks

UMP Protein Cookies (see recipe, pg 23) and Homemade No-Bake Protein Bars (recipe below):
• 8 scoops Chocolate Muscle Provider or Vanilla Muscle Provider (add cinnamon)
• 4 cups quick oats
• 1 cup peanut butter
• 1 1/2 cups unsweetened applesauce

Mix together and put in a 9x13 pan sprayed with Pam. Refrigerate and cut into bars 🙂


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



Monday: LegsAmount
Leg Extensions 4x8-10
Squats 4x10-12
Single Leg Press 4x8-10
Leg Press 3x6-8
Hip Thrust 4x10-12
Plie Dumbbell Squats 5x10-12
Side Lunges 3x10-12
Side Cable Kick Outs 4x10-12
Walking Lunges Stepping Out To Side4x10-12
Leg Curls 5x6-8
Barbell Deadlifts 3x8-10
Hip Adductor Machine 5x10-12
Overhead Squat 3x10-12
Tuesday: Back & BicepsAmount
Lat Pulldowns 3x10-12
Barbell Rows 4x10-12
T-Bar Rows 3x10-12
Cable Rows Or Db Rows 3x10-12
Close Grip Rows 3x10-12
Wide Rows 3x10-12
Dumbbell Hammer Curls 4x10-12
Cable Curls 4x10-12
Close-grip Barbell Curls 4x10-12

No Weights — Plyo Workout

Single-Leg Glute Bridge                                   (this series is 5 Sets with 45 seconds rest in between)
Leg Lifts
Single-Leg Romanian Deadlifts (this series is 5 Sets with 1 min. rest in between)
Flutter Kicks
Wall Sits with Ball
Side Leg Raise
Leg Crossovers (this series is 5 Sets with 1 minute rest in between)
Step Ups with High Knee
Glute Kickbacks
Shoulders & Triceps

Barbell Shoulder Press 3x10-12
Machine Lateral Raise 3x10-12
Cable Lateral Raise (Front) 3x10-12
Cable Lateral Raise (Rear) 3x10-12
Upright Row 3x10-12
EZ Curl Bar Front Raise 3x10-12
Rear Delt Rope Pulls 6x10-12
Rear Pec Deck 6x10-12
Straight Bar Pressdown 4x10-12
Skull Crushers 4x10-12
One-Arm Cable Pressdown 4x10-12
Friday: LegsAmount
Leg Extensions 4x10-12
Front Squats 3x10-12
Walking Lunges2x25 Steps
Hack Squats 4x6-8
Single Leg Press 3x10-12
Lying Leg Curl 5x10-12
Cable Pull Through 4x10-12
Cable Kickbacks 4x10-12
Bulgarian Split Squats 5x6-8
Goblet Squat 4x10-12
Straight-Leg Deadlifts 5x10-12
Side Band Walking 15ft each way
Leg Curls Half Reps 5x6-8
Hip Abductor Machine 5x6-8
Saturday: Back & ChestAmount
Pullovers 4x10-12
Lat Pulldowns 4x10-12
Pull-ups 4x8-12
Dumbbell Rows 3x10-12
Cable Rows 4x10-12
Flat Bench 3x6-8
Incline Bench3x8-10
Dumbbell Flye 3x10-12
Sunday: Shoulders & TricepsAmount
Dumbbell Shoulder Press3x6-8
Behind-the-Neck Barbell Press 3x6-8
One-Arm Lateral Raise 3x6
Front Plate Raise 3x6-8
Dumbbell Front Raise 3x10-12
Straight Bar Pressdown 4x10-12
Skull Crushers 4x10-12
One-Arm Cable Pressdown 4x10-12

Cardio Schedule

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.

Posted in 2017 Collection, Fit 45 (Women 45+).