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Female Transformation Of The Week - Ruby Alsina!

Ruby 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!

Before:
224 lbs

After:
125 lbs

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Vital Stats
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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%

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Why I Got Started
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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 pounds. 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 attracted to his lifestyle and personality and I wanted to learn more about the fitness industry.

Click Image To Enlarge.
I Ended Up Turning To Food For
Comfort And The Pounds Started Coming On.

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

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How I Did It
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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 pounds down I became a personal trainer myself and was ready to begin my contest prep for my first show. Finally, 100 pounds 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.

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I Began Dieting And Learning
More About Nutrition And Exercise.

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.

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

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

Carbs:

Protein:

Veggies:

Fats:

Click Image To Enlarge.
Ruby Alsina.

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

Monday: Back & Chest

Superset:

Pull-ups: 4-5 sets of 10-12 reps
Push-ups: 4-5 sets of 15-20 reps

Superset:

Seated Cable Rows: 3 sets of 12-15 reps
Incline Bench Press: 3-4 sets of 12-15 reps

Lat Pulldowns: 3 sets of 12-15 reps
Dumbbell Bench Press: 3 sets of 12-15 reps
Hyperextension: 4 sets of 12-15 reps

print Click Here For A Printable Log Of Monday: Back & Chest.

Tuesday: Legs

Squats: 4-5 sets of 10-15 reps
Dumbbell Lunges: 4 sets of 30 reps
Leg Press: 3-4 sets of 20-30 reps
Seated Leg Curls: 3-4 sets of 20-30 reps
Leg Extension: 3-4 sets of 15-20 reps
Stiff Legged Deadlifts: 3 sets of 15 reps

print Click Here For A Printable Log Of Tuesday: Legs.

Wednesday: Track

Click Image To Enlarge.
Bleacher Runs.
Video: Windows Media - MPEG

Click Here For A Printable Log Of Wednesday: Track.

Thursday: Shoulders

Lateral Raises: 4 sets of 12-15 reps
Dumbbell Press: 3 sets of 15 reps
Front Raises: 3 sets of 12-15 reps
Upright Barbell Rows: 3 sets of 12-15 reps
Rear Delt Raise: 3-4 sets of 12-15 reps

print Click Here For A Printable Log Of Thursday: Shoulders.

Friday: Arms

EZ-Bar Curls: 4 sets of 15 reps
Incline Dumbbell Curls: 3 sets of 12-15 reps
Concentration Curls: 3 sets of 12-15 reps
Bench Dips: 3-4 sets of 20 reps
Triceps Pushdowns: 3 sets of 12-15 reps
Dumbbell Kickbacks: 3 sets of 15 reps
Skullcrushers: 3 sets of 15 reps

print Click Here For A Printable Log Of Friday: Arms.

Saturday: Track

print Click Here For A Printable Log Of Saturday: Track.

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.

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Suggestions For Others
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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.