Body Transformation: Dina Chiovetta Traded Fat For Muscle!

Dina replaced chocolate chip waffles and frozen pizza with healthy, muscle-building foods that fueled her gym drive. Check out her formula for success!

Why I decided to transform

In high school, I ran cross-country, was a sprinter on the track and field team, and was a cheerleader during football season. During that time, I ate lots of chocolate chip waffles swamped in maple syrup for breakfast and indulged in several late-night frozen pizza feasts.

During summer 2011, I got sick of feeling self-conscious about my body and decided to change. With a few quick-fix fad diets, I dropped 20 pounds and maintained that weight by being extremely conscious of my eating habits and incorporating cardiovascular exercise. The more I researched about health and fitness, the more I became eager to transform.

After losing weight, I wanted to build muscle and fell in love with the weight room. Six months ago, I found a trainer who could help me compete in my first NPC bikini contest. My family and friends were very supportive throughout my weight loss and fitness journey. I couldn't be happier with my new lifestyle.

Before /// 130 lbs
After /// 130 lbs
AGE 16 / HEIGHT 5'4" / BODY FAT 26%
AGE 18 / HEIGHT 5'5" / BODY FAT 20%
Post To Fitboard

How I accomplished my goals

Huge thanks goes to my amazing trainer Guy Delcorso for guiding my nutrition and workouts. It's important to remember where you came from. The lifestyle can be tough, but you can achieve the body you want. There are days in the gym when I look in the mirror and think my arms aren't big enough or my legs should be more defined. When this happens, I step back and realize how I used to look.

I went from fat, to too skinny, to continually gaining muscle. Each body change was scary and challenging. I found many inspiring fitness accounts on Instagram that offered tips and advice, but in the long run I was my own inspiration.

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Supplements that helped me through the journey


Diet plan that guided my transformation

The key to success is 90 percent diet and 10 percent gym. As a human nutrition and foods major, I believe a healthy diet is the key to the ideal lifestyle.

When I wanted to put on muscle after my weight loss, I went on a mini-clean bulk for six months. That diet played a massive role to help me achieve the body I wanted.

Meal 1: Pre-workout
Meal 2: Post-workout
Meal 3
Meal 4

Training regimen that kept me on track

I work out six days per week and hit each body part twice per week. I also switch up my workouts every week to prevent boredom. I usually do 30 minutes of incline walking on the treadmill after lifting.

With the advice from my trainer, I use lots of superset and do 2 sets of 20 reps, 2 sets of 15 reps, and 2 sets of 12 reps for each workout and increase the weights with each set.

Day 1: Back/Shoulders
Day 2: Chest/Arms
Day 3: Legs
Day 4: Repeat

What aspect challenged me the most

The most challenging part is meal prep and maintaining a social life. I'm a full-time college student, so there are days when I miss workouts because of exams. It's also easy to get bummed out from watching your friends eat junk food.

These challenges can be tough, but you can overcome them if you are truly committed and passionate.

"The scale doesn't mark progress. I weighed the same pre- and post-transformation!"

My future fitness plans

I will compete in bikini again in summer 2014. I will also continue my education at West Virginia University in hopes of graduating and becoming a registered dietitian.

Suggestions for aspiring transformers

  • Great accomplishments take time. You might fall down and want to quit, but you can't.
  • The scale doesn't mark progress. I weighed the same pre- and post-transformation!
  • Do your research and ask questions.
  • Realize that everybody is different. Figure out what works best for you.
  • Have fun and find balance.

How helped me reach my goals is a huge help. I constantly read through the forums for diet and workout tips. Most people have the same questions as you. The Store saves my life when I need to refill my favorite supplements.

Dina's Top 5 Gym Tracks

  1. "Till I Collapse" by Eminem
  2. "Crazy Bitch" by Buck Cherry
  3. "Pour Some Sugar On Me" by Def Leppard
  4. "E" by Drunkenmunky
  5. "Roman's Revenge" by Nicki Minaj ft Eminem