Natalia Batova - IFBB Pro Bodybuilder

Natalia: I was very thin since my childhood. It disappointed me very much. At the age of 12 I saw bodybuilding on TV at first time. I fell in love with the bodies of the bodybuilders at first sight. I came to the fitness center at the age of 21. I have been training in gym for 19 years. I have managed to gain 35 kilos of muscles so far.

Nutrition is a very important part of building the body. 2-3 grams of protein for 1 kilo of your weight. 4-5 grams of carbohydrates for 1 kilo of your weight. This is a formula of success. I have tried a lot of diets: for instance protein diet. This diet was the most unsuccessful experience for me. As a result, lack of energy and very difficult to workout. I was in bad mood and had health problems: the food wasn't digested. After that I tried protein-carbohydrate diet and fully excluded fats. My diet consisted of the following elements: rice, chicken breasts, vegetables and some fruit. This is my menu: 1. Breakfast: 100 grams of rice and 2 raw egg whites. 2. 100 grams of chicken breast and some vegetables. 3. 100 grams of chicken breast and some vegetables 4. And 5. The same like 3. Supper chicken breast without vegetables One Apple or one grapefruit I eat only after workout.

I pay a lot of attention to sport supplements: creatine, NO, bcaa, carnitine, amino acids. Certainly my diet is very hard, but only due to such diet I have managed to build my perfect physical shape.

I like to train with free weights. In the off-season period I use different principles. I carry out a lot of experiments. I change the pace of exercises and intensity. For every muscle I do till 25 sets. I use steps and pyramids each workout. During the time of preparing for the competitions I often work out on trainers and practically without having a rest. I train every day but when my power ends I allow myself a day without training. I don't like aerobic exercises. To tell the truth, I don't ever practice them.

In 2012 I got a pro card. All the year 2015 I decided to devote to my physical shape. In 2016 I am going to aspire to the top of Olympus. Luck and patience to everybody.

How can readers connect with me?
Facebook: Natalya Batova IFBB pro

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Natalia Batova

Natalia Batova