Bodybuilding.com - Female Transformation Of The Week - Robin Nehila.

Printable page

Did you know?
An online support community can help you reach your goals!

Robin had always been interested in bodybuilding and fitness, but until she saw an online transformation had never stuck with a good nutrition and training. Find out how she finally made her own transformation and lost over 35 lbs!

Female Transformation Of The Week - Robin Nehila.

By: Robin Nehila

Before:
157 lbs

After:
120 lbs

Vital Stats

Name: Robin Nehila, NJ
Email: rnehila@gmail.com
Age: 37
Height: 5'2"

Before 1/1/2007:
Weight: 157 lbs, around 30% bf
Measurements: Chest 42", Waist 34", Hips 41"

After 8/25/2007:
Weight: 120-123 lbs around 10% or less bf
Measurements: Chest: 32", Waist 26.25", Hips 33"

Why I Got Started

I've always been interested in bodybuilding and fitness but have never stuck with a good nutrition and training plan long enough to see results. I saw an online transformation challenge and really wanted to enter, but was afraid that I would just set myself up for failure again.

However, I decided that I was going to stop thinking that I couldn't do it and just started telling myself "You can do it!" I stopped letting obstacles become excuses and entered. Slowly but surely my new habits were taking hold and my body was transforming.

RELATED ARTICLE

[ Click here to learn more. ]

Habits: Your Month-Long Guide To Change.
Here is a four week strategy plan I've put together that you can use to pick up or break a habit. It will ease you in and make you feel more comfortable.

Author:
Shannon Clark

This was something that I had done successfully in the past, but something different was happening, my positive self talk was changing the way I thought too. AT the end of the 12 weeks I won second place in the challenge! In the past when I lost weight I would still "see" myself as the fat girl. Even when I would get down to size 7 jeans I would always pick up the 12 and 14's in the store to try on.

This time I "see" myself as the lean strong athlete that I have become! I feel like this not only is helping me stay with my new lifestyle but it has allowed me to go even farther than I have before. In the past I would get to around 130 pounds and a size 7 and feel good.

Now I am 123, a size 2/4 and feel fabulous!!! Doing well in the online challenge gave me the courage to give competition another try too. In 2002 I entered a bodybuilding competition and came in last place; I immediately put on all the weight I had lost for the competition as soon as it ended.

Click To Enlarge.
Robin Nehila.

I was determined not to let this happen again. I tightened up my diet even more and on 8/25 competed in the OCB Mid-Atlantic Natural Muscle Classic. I won 2nd place in the Novice Figure, 3rd in Masters Figure and 4th in Open Figure! It felt wonderful to know I was not in last place again! This has given me the confidence to set my next goal...bodybuilding once again in 2008!

How I Did It

I am the type of person that MUST have variety. I follow a carb cycling program and log every single thing I eat into a computer program to track calories, protein, fat, and carbs. I drink at least a gallon of water a day.

My workouts are also cycled, one week is three days of heavy core lifts, then the next week is four days of different tempo lifts and then finally the last week is a five day hypertrophy/volume week. I started out doing 3 days of cardio and bumped it up as needed and mixed in HIIT cardio as well.

RELATED ARTICLE

[ Click here to learn more. ]

High Intensity Interval Training!
With High Intensity Interval Training you can burn more fat while spending less time in the gym. I will explain how you can get the best results from this.

Author:
Justin Palermo

Supplements

The three supplements that I felt really gave me good results are SciVation's Xtend, Vasoxplode and Dialene 4. I also use ON 100% Whey and Beverly Ultra Size.

A Sample Week Of Diet

I'll eat 5-6 meals a day and they consist of the usual BB fare, eggs, oatmeal, lean ground turkey, chicken, sweet potatoes, veggies, protein powder! This was a typical pattern while I was dieting:

150p/50c/25f
150p/75c/25f
150p/50c/25f
125p/150c/25f
150p/50c/25f
150p/75c/25f
150p/75c/25f

A Sample Week Of Training

Hypertrophy/Volume Week

Day 1: Chest:

Bench press: 3 warm ups then 10@65, 10@80, 10@85, 6@90
Supersets:

print Click Here For A Printable Log Of Day 1.

Day 2: Back:

BB rows: 3 warm ups then 10@65, 10@85, 10@85, 10@90
Supersets:

print Click Here For A Printable Log Of Day 2.

Day 3: Shoulders:

Power press: 3 warm ups, 10@65, 10@70, 8@75, 6@75
Supersets:

print Click Here For A Printable Log Of Day 3.

Day 4: Legs:

BB Squats: 3 warm ups, 10@95, 8@100, 8@105, 6@115
Supersets:

print Click Here For A Printable Log Of Day 4.

Day 5: Arms:

EZ bar curls: 3 warm ups then 10@35, 10@35, 10@40, 8@40
Close grip press: 10@45, 10@55, 10@60, 10@60
Supersets:

print Click Here For A Printable Log Of Day 5.

Suggestions For Others

Find an online support community. I could not have done this without the help, encouragement and inspiration of the people on a message board I post on every day.

BODYSPACE: STRENGTH IN NUMBERS

BodySpace!
Create your profile, start a BodyBlog, meet others with similar goals, upload photos, and share effective workout diet and supplement programs with others - quickly and easily!
[ Click Here to join the community! ]

Be prepared for obstacles and figure out how to deal with them before they happen. I knew if I didn't get my workouts done before my kids got up they wouldn't happen. I set up a gym in my garage and go out there at 4 am every day just to make sure I don't miss my workout!

[ View Other Transformations ]

You Could Be Our Next Transformation Of The Week!