05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

FREE GIFT!

A NY OR D ER OV ER

75

24/7 Customer Service 1-877-991-3411

Contact Us

Need Help? in:

View Cart

Discounts & Deals - Sign Up!

Search

Whole Site

Find A Plan
Home Main Military

Store
For Sports

BodySpace
For Women

Workouts
Contests

Nutrition
Bodybuilders

Supplementation
Articles Videos

Motivation

Forum

More...

For Teens

Resources

More...

Bodybuilders

Fitness Amateur Of The Week

Fitness Amateur Of The Week: Lady Muscle!

FREE
Customized Massive Online Track Your
Progress Community Content

JOIN NOW

Sign Up

Member Login
BODYBUILDERS Pro Bodybuilder Profiles Pro Website Listing Am ateur Bodybuilder Of The Week Fitness Am ateur Of The Week Over 40 Am ateur Of The Week USERNAME / EMAIL PASSWORD
Remember Me

Fitness Amateur Of The Week: Lady Muscle!

Gwen's confidence and intellect made her a force on the competition circuit. Now she harnesses inspiration from Iris Kyle to make a strong professional push! by Amateur Fitness Competitor Of The Week

Log In

Forgot Login Info?

BodySpace Activity
EMAIL MORE
MilesMorales is now friends with LeeStone65 and ironbear7777. beachboy21 updated his weight from 176 Lbs. to 181 Lbs., a gain of 5 Lbs. in 213 days.

38
Tw eet

15
Like

SHARE

Aug 29, 2013

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

1/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

How Did Your Fitness Journey Begin?

I was born with a taped-up bar of an old Tuff Stuff Smith machine across my back. It was an odd twist of fate that I was in the basement gym, but there I was. I looked at myself in the mirror, completely unaware of what I was doing, un-racked the weight, and got ready for another set.

I say that's when I was born because that day changed my life. My lifting partner said it was pure chance that my first day was leg day, but it was meant to be. It's fitting that my passion for bodybuilding was forged on the most grueling day. It set my attitude toward the gym.

Name: Gwen Fuerte E-Mail: 2gfuerte@gmail.com BodySpace: gfuerte Location: Beloit, Wisconsin Age: 35 Height: 5'3" Weight: 142 lbs contest, 170 lbs off Years Bodybuilding: 3

maximep updated his weight from 155 Lbs. to 151 Lbs., a loss of 4 Lbs. in 60 days.

View All

I never expected to be in a weight room at 33 years old, but for some reason, when the new guy at work invited me to work out with him one time, I said yes. He was a seasoned veteran with more than 25 years experience in the gym. I don't know what he saw in me that moved him to extend the invitation. All it took was one day; the initial feeling of weight across my back to unleash a new person within me.

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

2/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

After my first leg day, I couldn't walk right for a week, but I never missed a day. We were warriors. Every day after work I drove more than a half hour to train for two hours. As my control improved and I lifted more weight, an amazing thing happened. My body responded and I noticed new changes weekly. It was never about trying to look a certain way. It was about understanding that I had control of my body and didn't have to settle for being a chubby size 16 who was never comfortable in a swimsuit. This has been an empowering experience that gave me life.

What Fitness Regimen Delivered the Best Results?

My results came from a traditional split that's the meat and potatoes for many bodybuilders. I still follow the same recipe and hit each body part once per week. Consistency is important, but the body needs to be constantly challenged, so I regularly incorporate drop sets, negatives, rest/pause, forced, and partial reps. I like to experiment with different grips, attachments, and angles to get the most out of every exercise.

Day 1: Chest
Bench Press

5 sets of 6-12 reps

Incline Bench Press

5 sets of 6-12 reps

Chest Press Machine

5 sets of 10-15 reps

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

3/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

Incline Flyes

5 sets of 12-15 reps

Reverse Flyes

3 dropsets Printable Page PDF Document

Day 2: Back
Wide-Grip Chin-Ups

3-4 sets of 10-20 reps

T-Bar Rows

5 sets of 8-15 reps

Wide-Grip Lat Pull-Downs

5 sets of 12-15 reps

Superset Seated Cable Rows

5 sets of 12-15 reps

Straight-Arm Cable Pull-Downs

5 sets of 12-15 reps

Machine Rows

5 sets of 8-12 reps

Dumbbell Rows

3 sets of 12-15 reps

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

4/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

Printable Page

PDF Document

Day 3: Rest Day 4: Arms

Cable Curls

5 sets of 12-15 reps

Barbell Curls

5 sets of 10-15 reps

Alternating Seated Dumbbell Curls

5 sets of 9-15 reps each side

Rope Cable Curls

5 sets of 12-15 reps

Triceps Cable Push-Downs

5 sets of 9-15 reps

Decline EZ-Bar Skull Crushers

5 sets of 10-15 reps

Reverse-Grip Cable Push-Downs

5 sets of 12-15 reps

Superset Cable Curls

3 sets of 12-15 reps

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

5/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

Triceps Rope Push-Downs

3 sets of 12-15 reps

Printable Page

PDF Document

Day 5: Quads
Smith Machine Squats

5-6 sets of 6-15 reps

Hack Squats

5 sets of 9-15 reps

Superset Leg Extensions

5 sets of 12-15 reps

Leg Press

5 sets of 12-15 reps

Dumbbell Sumo Squats (shown with barbell)

3 sets of 15 reps

Printable Page

PDF Document

Day 6: Shoulders/Traps
Military Press

5 sets of 9-15 reps

Superset
www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html 6/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

Lateral Raise

5 sets of 9-15 reps

Dumbbell Reverse Flyes

5 sets of 9-15 reps

Upright Rows

5 sets of 10-15 reps

Superset Reverse Pec Decks

3-5 sets of 12-15 reps

Front Dumbbell Raise

3-5 sets of 12-15 reps

Arnold Press

3 sets of 10-15 reps

Smith Machine Shrugs

6 sets of 15 reps

Cable Shrugs

3-5 sets of 15 reps

Seated Dumbbell Shrugs (shown standing)

5 sets of 15 reps

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

7/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

Printable Page

PDF Document

Day 7: Hamstrings/Glutes/Calves
Lying Leg Curls

5 sets of 10-20 reps

Stiff-Legged Deadlift

5 sets of 12-15 reps

Superset Seated Leg Curls

5 sets of 12-15 reps

Hip Adductors

5 sets of 12-15 reps

Superset Isolated Leg Curls

5 sets of 12-15 reps

Hip Abductors

5 sets of 12-15 reps

Hyperextensions

3-5 sets of 15 reps

Donkey Calf Raise

5 sets of 15 reps

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

8/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

Standing Calf Raise

5 sets of 15 reps
Calf Press On Leg Press

3-5 sets to failure

Printable Page

PDF Document

Amateurs Of The Week Main Page

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What Nutrition Plan Fueled Your Body?

Preparing for the Ottawa show taught me how powerful food is. People get too caught up in supplements. Until you get your diet under control and make it a priority, you will never realize your potential. I handled my diet and made it about numbers instead of taste. My contest prep coach created an offseason diet for me that allowed for 2500 calories, half of which came from carbs, and the other half split three ways (two parts protein and one part fat). She limited my sodium intake to 1500 milligrams per day and sugar to 100 grams per day. I cut out restaurant and packaged foods and ate whole foods. The resulting transformation was nothing short of amazing.

Meal 1
Steel Cut Oats 1 cup

Whey Protein 1 serving

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

9/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

Blueberries 1/4 cup

Egg 1 egg

Egg Whites 4 whites

Meal 2
Chicken Breast 1 serving

Sweet Potatoes 2 cups

Meal 3
Steak 8 ounces

Veggies 2 cups

Quinoa 1 cup

Meal 4: Pre-Workout

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

10/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

Lentils 1/2 cup Rice Cakes 4 cakes

Unsalted Almond Butter 2 tablespoons

Meal 5: Post-Workout
Whey Protein 1 serving

Meal 6
Low-Sodium Tuna 1 can

Brown Rice 1 cup

Meal 7
Wild Caught Cod 8 ounces

Veggies 3 cups

Meal 8: Before Bed

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html 11/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

Casein Protein 1 serving

What Supplements Gave You an Edge?

With Meal 1
Whey Protein

Pre-Workout
Creatine

Intra-Workout
BCAAs

Glutamine

Post-Workout
BCAAs

Glutamine

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

12/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

Whey Protein

Before Bed
Casein Protein

How Did Your Passion for Fitness Emerge?

The appeal of fitness is the implied challenge that it's you against you. Wealth, social status, and popularity don't matter. You can't buy a winning physique. It's earned one drop of sweat at a time. When I walk into the weight room, it's there waiting for me. The iron and mirrors aren't forgiving. When you make the mind-body connection, it's like being given a set of super powers. When you get a taste of that, there's no going back.

What/Who Motivates You to Live a Healthy Lifestyle?

I'm driven to live a healthy lifestyle because it's essential to improve my physique. I'm not a health nut at heart, but I'm so passionate about bodybuilding and being competitive on stage that I'm willing to do whatever it takes to get ahead. Fortunately, I'm not alone. My husband is also a bodybuilding enthusiast and shares the lifestyle with me. Every successful bodybuilder has a support group behind them, and my husband Frank is the most important person on my team.

Where Did You Go for Inspiration?

I make the choice every day to stay motivated and find inspiration in synchronicities around me. Right before NPC Mid-Illinois, on a day that I felt defeated by the intense diet and cardio program, I got home and sat in my car in the driveway. I thought about pulling out of the show, but fate wouldn't let me. On the way into the house, I checked the mail and there was a package from my brother with a note that said "Keep it up, Sis! You're almost to your competition."

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

13/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

When I need a push from people who understand what I'm going through and what I'm trying to achieve, I turn to my circle of friends on Bodybuilding.com. I made a book filled with quotes, supportive emails, and text messages from friends and family. I even keep pictures that inspire me (like Tom Platz's quads). I keep it with me always and flip through it when I need a boost.

What Are Your Future Fitness Plans?

I remember a day long ago when I passed my lifting partner in the hallway at work and he said, "Gwen, you're only three shows from Olympia." I laughed at his funny joke, but that comment planted a seed in my head that refused to remain dormant. At this point, that idea is a flower and I'm dreaming big. But this dream can only be attained in small steps. For me, the next step is winning next year's Arnold Amateur. After that, my only plans are to help others get results in the weight room and do what I can to promote bodybuilding in the women's divisions. I try to be approachable in the gym and answer questions about diet and exercise. Giving back is essential to my mental and emotional health, and gives me a real sense of purpose.

What Is the Most Important Fitness Tip?

If you want to see results, educate yourself and never stop learning. Bodybuilding is a science. It's more cerebral than people think. You can't come at it without a game plan. The more aspects that you learn about, the more you'll be able to harness the information and put it to good use. No detail is too small to be ignored. Learn what you can and constantly be open and try new things.

Who Is Your Favorite Fitness Competitor?

I'm completely in love with the "Golden Age" of bodybuilding. Arnold Schwarzenegger has an almost deity-like appeal for me. As far as modern-day competitors, my favorite is Iris Kyle. She's a bad lady who brings the whole package and comes on stage dripping with confidence. If I pointed to one physique that I aspire to, it's hers.

How Did Bodybuilding.com Help You Reach Your Goals?

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html 14/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

Educating yourself is the best gift you can give yourself, and Bodybuilding.com was one of the best sources of information for me when I started. The site was an invaluable resource for advice on nutrition and cardio and provided an arsenal of videos on proper exercise technique. I tracked workouts, updated my stats, and posted progress pictures. The BodySpace members are great sources of motivation and are always there with feedback. I can't imagine getting where I am now without Bodybuilding.com.

Gwen's Top 5 Gym Tracks

1. "Move Bitch" by Ludacris (Feat. Mystical and I-20) 2. "Black" by Sevendust 3. "Rabia" by Nonpoint 4. "Let's Go" by Travis Barker (Feat. Busta Rhymes) 5. "The Blood, The Sweat, The Tears" by Machine Head

REL ATED ARTICL ES

Fitness Amateur Of The Week: Phenomenal Phannary Teen Amateur Of The Week: Family-Fueled Fitness Build Your Own Triathlon! Four Killer Multisport Workouts
View All Female Training Articles

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

15/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

ABOUT THE AUTHOR

Amateur Fitness Competitor Of The Week

VIEW AUTHOR PAGE

You could be our next Amateur Fitness Competitor Of The Week! This contest is open to both FITNESS and FIGURE competitors.

View All Articles By This Author

RATE THIS ARTICLE

OVERALL RATING POOR

9 10

N/A

Out of 10
1 Ratings

EX C EL L ENT

8 Comments
Showing 1 - 8 of 8 Comments
1 Previous Next

Follow This Discussion by:

Email

COMMENT ON THIS ARTICLE

Add a comment

Log In to Comment

(5 characters minimum) notify me when users reply to my comment

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

16/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

captaincranky
You're incredible motivation, especially for my wife who is on the same path. She's 9 months into body building and has made great progress. It's women like you who keep her plugging along. Keep up the good work!
Rep Power: 444 Aug 30, 2013 8:26am | report

Body Stats
ht: 5'10" wt: 194 lbs bf: 22.0%

gfuerte
Thank you so much! Feedback like this is truly what keeps me going, and seeing people, like your wife, find success and strength from discovering themselves in the gym is what it is all about for me. I hope that gym life brings you two as close together as it has brought me and my husband!
Aug 30, 2013 5:55pm | report

Body Stats
ht: 5'3" wt: 172 lbs bf: 20.0%

Rep Power: 10

RelaxImJoking
Its awesome that you went in on a leg day, woke up the next day walking funny, feeling sore and said, yep... I want more of this! hahaha.
Rep Power: 10 Aug 30, 2013 10:48am | report

Body Stats
ht: 6'0" wt: 262 lbs bf: 27.0%

gfuerte
Right!?! That is SO me...lovin' the pain! And I didn't just wake up feeling sore...I was a mess. I had to roll around my office on my chair for three days I think because it hurt to much to stand up and sit down. grins...
Aug 30, 2013 5:58pm | report

Body Stats
ht: 5'3" wt: 172 lbs bf: 20.0%

Rep Power: 10

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

17/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

Taylanna
Wow I have to agree with captaincranky, you are an incredible motivation Thank You! Well done Gwen keep up the good work you look great!
Rep Power: 12295 Aug 30, 2013 2:57pm | report

Body Stats
ht: 5'3" wt: 105 lbs bf: 25.0%

gfuerte
:) Thanks for your kindness! I just love lifting heavy, and all the great people that I have become friends with at the gyms that I go to. It makes it a lot easier to be successful when you love what you do!
Rep Power: 10 Aug 30, 2013 6:02pm | report

Body Stats
ht: 5'3" wt: 172 lbs bf: 20.0%

rachelbalders
This is one of the best Transformations of the Week I've ever read. "It was never about trying to look a certain way. It was about understanding that I had control of my body": that's what it's all about, isn't it? Your attitude's fantastic, Gwen: totally respect what you've done and I'm really happy for you. Nothing tricky, just determination and consistency. I'm going to steal your workouts! Hope you write more for BB.com.
Sep 1, 2013 6:26pm | report

Body Stats
ht: 5'0" wt: 110.88 lbs bf: 20.8%

Rep Power: 10

bryanberic
I agree with Captain Cranky.I hope he is not too cranky! Keep on the right path seeking right programmes.Like it.
Sep 2, 2013 1:17am | report Rep Power: 10

Body Stats
ht: 5'8" wt: 200 lbs bf: 20.0%

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

18/19

05/09/2013

Bodybuilding.com - Fitness Amateur Of The Week: Lady Muscle!

Showing 1 - 8 of 8 Comments

1 Previous

Next

F EATURED PRODUCT

BodySpace - Join FREE!

BodySpace is YOUR key to success! Create a profile, meet others, track your progress and much more!
Learn More about BodySpace - Join FREE!!

Infor m a tion. Motiva tion. Supple m e nta tion.

Give Us Feedback: Report A Problem Site Feedback

Follow Us: Tw itter Facebook RSS Feeds

Bodybuilding.com New sletter Receive exciting features, new s & special offers from Bodybuilding.com
Enter your e-mail address

Home | Store | Products | Careers | Help | Contact Us | Terms of Use | About Us | Checkout | Site Map | Advertise With Us | Affiliates 2013 BodyBuilding.com, LLC. All rights reserved. BodyBuilding.com sm and BodySpace are trademarks of BodyBuilding.com, LLC. Bodybuilding.com, 2026 S Silverstone Way, Meridian, ID 83642 USA - 1-877-991-3411

www.bodybuilding.com/fun/fitness-amateur-of-the-week-lady-muscle.html

19/19