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Amateur Fitness Competitor of the Week: Natalie Dudina

Amateur Fitness Competitor of the Week: Natalie Dudina! - Pics and info and more!

  • Name: Natalie Dudina
  • E-mail:
  • Age: 29
  • Where: Boston, MA
  • Height: 5'5"
  • Weight: 110
  • Years Bodybuilding :1
  • Favorite Bodypart: Legs
  • Favorite Exercise: Back
  • Favorite Supplements: Rice Protein

How Did You Get Started?

I have been working out for as long as I can remember. When I lived in the Ukraine I danced and performed at local events. When I moved to US at the age of 17, I totally hated it as I couldn't connect with people and make friends. I turned to working out to run away from stress and got totally addicted to lifting. With time, my addiction grew into a passion for fitness, and this year I've decided to take it to the next level and compete.

So far I competed in two shows and have placed in the top 5 in both.

Natalie Dudina.
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Natalie Dudina.

What Workout Plan Worked Best For You?

I like to switch my working out routines every few weeks. However, no matter what the actual routine consists of, I always do cardio and lifting sessions separately. My typical day is cardio over lunch and lifting at night, 5-6 days a week.

Days 1 And 3: Upper Body

Days 2 And 4: Legs

Day 5: Full Body

Day 6:

Day 7: Rest Day

Natalie Dudina. Natalie Dudina.
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Natalie Dudina.

What Nutrition Plan Has Worked Best For You?

I believe that nutrition and hydration are the keys to a lean and fit body. I drink between 1.5-2 gallons per day. I don't eat processed food or sweets. I don't drink sodas, juices or pre-mixed drinks except NO2 pumped before heavy lifting session. I eat seven small meals a day that consist of lean meat such as turkey, bison, filet mignon, or white fish and with a serving of either 1/4 cup of starch, 1 cup of veggie or 1/4 cup of fruit. After 3-4 pm I try to stay away from carbs and before my dinner I have one spoon of flax oil on its own.

Meal 1:

Meal 2:

Meal 3: 1 Hour Before Cardio

Meal 4:

Meal 5: 1 Hour Before Workout

Meal 6: Post Workout

Meal 7:

Natalie Dudina. Natalie Dudina.
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Natalie Dudina.

What Supplements Have Given You The Greatest Gains?

Nitric oxide and rice protein are the only supplements I take. Thanks to the NO2 drink I have the energy to lift at night.

Why do you love Bodybuilding?

Fitness is what makes me smile, helps me to get up in a positive mood every morning, and something that I look forward to doing on a daily basis. It helps me to keep my body balanced, not only physically but also spiritually and mentally.

What Made You Want To Achieve Your Goals?

I like to compete against myself. Achieving a goal is my personal trophy that I like to celebrate. Establishing long and short term goals and working hard to achieve these are what helps me work harder, keep focused and stay motivated.

What Are Your Future Bodybuilding Plans?

I just took 1st place at the NPC Jay Cutler Bikini B class on May 2nd. I'd like to get my Pro Card this year, compete in fitness, and appear in a fitness magazine.

What One Tip Would You Give Other Bodybuilders?

Stay positive, establish fitness goals and remind yourself every day that it is your choice to achieve these goals. Be consistent with exercise. Always strive to improve your physique. Eat healthy.

Natalie Dudina. Natalie Dudina.
+ Click To Enlarge.
Natalie Dudina.

Who Are Your Favorite Bodybuilders?

Tanji Johnson