Weight Loss Stories

Ruby Alsina’s body transformation

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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 | Ruby Alsinas body transformationRuby had turned to food as comfort when she was young after her father passed away, which caused her to put on extra weight. She knew this wasn’t the person she wanted to be, so she became dedicated and shed the weight. Learn more right here! 

Vital Stats

Name: Ruby Alsina

Email: Ruby.Alsina@yahoo.com

BodySpace: RubyA13

Before:

Age: 19

Height: 5’5″

Weight: 224 lbs

Body Fat: 40%

After:

Age: 22

Height: 5’5″

Weight: 125 lbs contest, 135-140 lbs off season

Body Fat: 18%

Why I Got Started

During my childhood years and through my teens I was always athletic yet a bit on the chubby side. My father passed away when I was 15 years old. Not even realizing, I ended up turning to food for comfort and the pounds started coming on through the years.

About 5 years later I had gained about 75 lbs. I knew I was overweight, just didn’t realize the extent of it. I couldn’t believe what I saw when I would look in the mirror, it wasn’t the person I knew I was deep inside.

I had worked at a few gyms working front desk and retail. In the year 2006 I began working at Equinox Fitness which is where I met my now boyfriend who was a personal trainer as well as a competitive bodybuilder. I became very attracted to his lifestyle and personality and I wanted to learn more about the fitness industry.

He had invited me to watch one of his shows which was the 2007 NPC Southern States and I was hooked. Afterwards, he asked me if I ever wanted to compete in Figure and I immediately agreed. Right then my life had changed.

How I Did It

In the year 2007, I began dieting and learning more about nutrition and exercise. My boyfriend was always there to teach me more things and push me each and every day. I manipulated the diet as my body changed and continued to train and keep cardio consistent which included cardio machines as well as track workouts and plyometrics.

After two years and 55 lbs down I became a personal trainer myself and was ready to begin my contest prep for my first show. Finally, 100 lbs down, I competed on May 9, 2009 in the Figure Novice category placing 2nd and receiving amazing feedback from the audience as well as judges.

It was a moment I will never forget, and all the hard work helped me see that I had the will power to accomplish my goals. It also feels amazing to hear when I have inspired others. I’ve become addicted to the fitness lifestyle and couldn’t be more satisfied. My goal is to one day get my pro card.

Supplements

* Multivitamin

* Vitamin C

* Whey Protein

* Glutamine

* Calcium

* Fat Burners

Diet

My diet was designed specifically to my needs and body. I manipulated the diet with the changes my body made. My body is very sensitive to carbs, so once on contest prep it was kept to the bare minimum.

I kept 4-5 meals a day and carbs only in first two meals and fats at one serving per day (kept at last meal to help cravings.)

Carbs:

o Oatmeal

o Sweet potato

o Yams

o Grits

Protein:

o Protein Powder

o Chicken

o Tilapia

o Egg Whites

Veggies:

o Asparagus

o Broccoli

o Green beans

Fats:

o Raw almonds

o Natural peanut butter

Training

I weight trained 4 days a week, 2 on 1 off, 2 on 2 off. Cardio was kept at 1-2 hours a day, first session empty stomach and the 2nd session either after training or before bed. At 5 weeks out I kept cardio 3 hours a day, mixing it up with stair mill, stepper, treadmill on incline, or elliptical, also including track workouts.

Monday: Back & Chest

o Superset: Pullups: 4-5 sets of 10-12 reps

o Pushups: 4-5 sets of 15-20 reps

o Superset: Seated Cable Rows: 3 sets of 12-15 reps

o Incline Bench Press: 3-4 sets of 12-15 reps

o Lat Pulldowns: 3 sets of 12-15 reps

o Dumbbell Bench Press: 3 sets of 12-15 reps

o Hyperextension: 4 sets of 12-15 reps

Tuesday: Legs

o Squats: 4-5 sets of 10-15 reps

o Dumbbell Lunges: 4 sets of 30 reps

o Leg Press: 3-4 sets of 20-30 reps

o Seated Leg Curls: 3-4 sets of 20-30 reps

o Leg Extension: 3-4 sets of 15-20 reps

o Stiff Legged Deadlifts: 3 sets of 15 reps

Wednesday: Track

o Wind Sprints

o Lunges

o Bleacher Runs

o Jump Squats

Thursday: Shoulders

o Lateral Raises: 4 sets of 12-15 reps

o Dumbbell Press: 3 sets of 15 reps

o Front Raises: 3 sets of 12-15 reps

o Upright Barbell Rows: 3 sets of 12-15 reps

o Rear Delt Raise: 3-4 sets of 12-15 reps

Friday: Arms

o EZ-Bar Curls: 4 sets of 15 reps

o Incline Dumbbell Curls: 3 sets of 12-15 reps

o Concentration Curls: 3 sets of 12-15 reps

o Bench Dips: 3-4 sets of 20 reps

o Triceps Pushdowns: 3 sets of 12-15 reps

o Dumbbell Kickbacks: 3 sets of 15 reps

o Skullcrushers: 3 sets of 15 reps

Saturday: Track

o Wind Sprints

o Lunges

o Bleacher Runs

o Jump Squats

Sunday: Off

I kept abs 3 times a week and as I got closer to contest my training got lighter in weight and higher in reps.

Suggestions For Others

Consistency of cardio, training, and dieting is the most important aspect of being successful. If I was able to find my will power, anyone can! It’s all about consistency and staying positive. I learned to keep my goals and vision in mind, looking at the bigger picture and to not get impatient. Don’t be so hard on yourself and know that everyone has different goals in fitness.

Source: bodybuilding

Originally posted 2013-02-06 06:19:08. Republished by Blog Post Promoter

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