Nathalia Melo DIET PLAN
Nathalia has really blossomed in the IFBB and has really stepped up to to the winners circles since turning pro in 2009!
This Brazilian beauty is on her way to the top of the game! With her recent win at the 2012 Bikini Olympia, she's on top!
Nathalias diet plan is pretty straight forward and really is essential for her amazing physique development:
Meal 1 - Egg Whites, Oats, Blueberries, Spinach & Asparagus
Meal 2 - Orange Roughy, Whole Wheat Penne Noodles & Green Beans
Meal 3 - Chicken Breast, Sweet Potatoes
Meal 4 - Shrimp, Spinach, Carrots, Pineapple
Meal 5 - Orange Roughy, Sweet Potatoes & Asparagus
Meal 6 - Flank Steak, Green Beans & Whey Protein
Nathalia Melo WORKOUT ROUTINE
Nathalia takes her workout plan very seriously as it is the other piece of the puzzle to helping her reach her top prize on
stage! With lots of practice for her on stage presence, weight training and cardio are also essential.
Perhaps best known for her glutes, here's a simple workout to help you get the same results:
Leg Curl Blaster - Target for Glutes, Hamstrings
Bench Squat to Deadlift - Target Glutes, Quads, Hamstrings
Bosu Ball Sumo Squat - Target Glutes, Inner and Outer Quads, Hamstrings
Bench Step up - Target Glutes, Hamstrings, Quads
Dumbell Pull-Through - Target Spinal Erectors, Glutes, Hamstrings, Lower Back