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Nathalia Melo's Diet and Workout Plan & Online Pictures

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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 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

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