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Amateur Fitness Competitor of the Week: Robin Rosche

Amateur Fitness Competitor of the Week: Robin Rosche! - Pics and info and more!

  • Name: Robin Rosche
  • E-mail:
  • Age: 42
  • Where: Milwaukee, Wisconsin
  • Height: 5' 5"
  • Weight: 147 Lbs., Contest: 132 Lbs.
  • Years Bodybuilding :20
  • Favorite Bodypart: Legs
  • Favorite Exercise: Shoulders
  • Favorite Supplements: Flax oil, CLA, Glutamine, protein powder.

How Did You Get Started?

I started seriously weight training in 1983 while serving in the Air Force overseas. Back then the military had very strict fitness and weight requirements so I had to be in shape for my job. The guys I trained with encouraged me to compete. I qualified to compete in the European Armed Forces Championships in Europe and I ended up winning my class. When I returned to the States I continued to train hard and compete for the the next few years.

Eventually, the demands of school and work took over so I quite competing. Now, because I have a demanding job as an attorney, I am only able to compete if it works with my schedule. I love to compete, but it requires a huge time commitment in order to do it right. I want to inspire other professionals to work out regularly and to show people you can find time for fitness. I commute two hours each way from Milwaukee to Chicago for work and I still am able to train twice a day. If I can do it, anybody can!

What Workout Plan Worked Best For You?

Over the years my training has evolved quite a bit. I used to follow a three-on/ one- off split. Day one: chest/back, Day two: legs, Day three: shoulders/arms. This is old school, but very effective to get in shape fast. Now I work one body part per day:

arrow Sample Training Week:

Day one: Legs
Day two: Shoulders
Day three: Back
Day four: Off weights Sprints and track work
Day five: Arms
Day six: Chest, plyos and sprints
Day seven: Cardio only

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I do 30-45 minutes of cardio twice a day, every day! Also, I love doing sprints on the track and a lot of plyometric training. Sprinting really works your glutes. At 42 years old, I feel more fit than ever!

What Nutrition Plan Has Worked Best For You?

I have a stubborn metabolism so I follow a low fat diet and when getting ready for a show I find that staggering my carb intake really works best with high carb and low carb days. I also stagger my calories with high and low calorie days, however I never take in fewer than 1200 calories per day. I also drink 1 to 2 gallons of water every day. It is really important to stay hydrated when training hard.

What Supplements Have Given You The Greatest Gains?

Flax oil, low carb protein powder and L-glutamine are a must. I have also seen good results with CLA. I do use thermogenics but only in the last month or so before a contest. I think they are most effective when used for a short period of time. I take a multi-vitamin/mineral year round with extra vitamin C. I like using Optimum products. I think they are quality products at a fair price. Flax oil not only supports fat loss, it makes you skin and hair look great. When I first started competing in the early 80's I didn't use it, but by adding this to my daily diet, I really saw a difference not only in how I looked, but in how I felt.

Why do you love Bodybuilding?

Fitness has always been first and foremost about health! However I admit I love the competitive part of fitness. It is a great feeling to be on stage and show off the product of all that hard work and dedication. Also, bodybuilding fans are really great and I really enjoy the appreciation from the fans in the audience.

I am already looking forward to improving my physique for next year's competitive season. I also love how fitness really does keep you young looking naturally! I have always told people that weight training is the fountain of youth! When I am training for a show, my diet is so clean that my skin really great.

What Are Your Future Bodybuilding Plans?

I am already mapping out a plan for next year. I plan to compete at Jr. Nationals again and Team Universe.

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What One Tip Would You Give Other Bodybuilders?

Be Patient! Rome wasn't built in a day. I hear so many young competitors who have only been training only a year or two saying they are "going for their pro-card." It takes time to build quality muscle and it really is about the journey, not the destination. The benefits of a sound fitness and nutrition should be long term.

Over the years the judging criteria has changed many times and fitness, figure and bodybuilding competitions are very subjective. For me, competing is about me being my best that day. I try not to worry about what the other competitors look like.

Who Are Your Favorite Bodybuilders?

I always admired the physiques of Rachel Mclish and Cory Everson, but my favorite bodybuilder was Anja Langer. She had an awesome physique with just the right balance of muscle and femininity.

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