Natasha Aughey Diet and Workout Plan

natasha aughey diet

The Natasha Aughey diet is a typical bodybuilding meal plan. She will normally eat around six meals each day, in order to split up her caloric intake.

This style of eating not only makes it easier for your body to digest food, but it also helps when looking to gain muscle mass.

Continue reading for a more detailed look into Natasha’s diet and training plan.

Who is Natasha Aughey?

Natasha Aughey is a Canadian bodybuilder, powerlifter, and fitness influencer. She has been able to build a very strong physique and can even deadlift over 500 pounds.

Natasha has also gained a massive following between her YouTube and Instagram accounts. She shares diet, fitness, and lifting content to her loyal followers.


  • Height: 5′ 6″ (167.64)
  • Weight: 160 lbs (72.57 kg)
  • Year of birth: 1993

Natasha Aughey Diet Plan

As we briefly mentioned in the introduction, Natasha follows the standard bodybuilding approach to nutrition. This is when you eat around six meals or more each day.

Bodybuilders take this approach when looking to add more muscle mass to their physiques. You need to be constantly feeding the body in order to grow.

Here’s what a typical day of eating might look like for Natasha:

  • 1st meal: 40 grams oatmeal, 1/2 cup blueberries, 1 cup egg whites, and 1 whole egg
  • 2nd meal: 1 scoop whey protein powder, 3 rice cakes, and 1/2 tbsp peanut butter
  • 3rd meal: 5 ounces chicken breast, 6 ounces white rice, and broccoli
  • 4th meal: Shake with 1 scoop whey protein powder, 40 grams oatmeal, and 1 banana
  • 5th meal: 5 ounces lean ground beef, 6 ounces brown rice, and green beans
  • 6th meal: 5 ounces chicken breast, 6 ounces white rice, and broccoli

Natasha says that one of the hardest parts about bulking is making sure her body is getting enough calories. She’s able to get more calories in her system by making large protein shakes.

Including high amounts of carbs before and after a workout can also help add muscle mass. Carbs provide the body with energy, which is why it’s smart to include them around your workouts.

Your body will need the extra energy when lifting with intensity. Some powerlifters even eat in between their sets if they are looking to hit a big lift.


Natasha recently shared both of her bulking and cutting macros on Instagram. Her bulking macros are 400 grams of carbs, 160 grams of protein, and 65 grams of fat.

Natasha will keep protein the same when it comes time to lean down, but she will only eat 200 grams of carbs and 40 grams of fat.

Natasha Aughey Workout Routine

When it comes to training, Natasha will switch between bodybuilding and powerlifting exercises.

This creates a healthy balance, as she can build muscle mass and increase strength at the same time.

Here’s what an example training plan might look like for her:


  • 1st exercise: 5 RM bench press
  • 2nd exercise: Bench 4 x 5 at 90% 5 RM
  • 3rd exercise: Fly roll out to push out
  • 4th exercise: Incline dumbbell press 5 x 12/10/8/6
  • 5th exercise: Incline cable fly x 4-5 sets
  • 6th exercise: Cable cross fly into dumbbell floor press x 4-5 sets


  • 1st exercise: Seated cable front raise 4 x 8-12
  • 2nd exercise: Seated cable face pull 4 x 8-12
  • 3rd exercise: Seated cable overhead press 4 x 8-12
  • 4th exercise: Standing dumbbell lateral raise 4 x 8-12
  • 5th exercise: Seated dumbbell overhead press 4 x 8-12
  • 6th exercise: Incline dumbbell rear fly 4 x 8-12
  • 7th exercise: Alternating front raise into clean and press 4 x 10


  • 1st exercise: Bent over cable lat pull down 4 x 8-12
  • 2nd exercise: Close grip seated cable row 4 x 8-12
  • 3rd exercise: Wagon wheel barbell deadlift 4 x 8-12
  • 4th exercise: Wide grip seated lat pulldown 4 x 8-12
  • 5th exercise: Behind the head lat pull down 4 x 8-12
  • 6th exercise: Barbell row 4 x 8-12
  • 7th exercise: Reverse push-up on rack 4 x 8-12
  • 8th exercise: Machine rear delt fly 4 x 8-12


  • Warm-up: Seated leg curl 2 x 10 (slow and hold)
  • 1st exercise: Pause squat 5 x 6-8
  • 2nd exercise: Long pause squat 5 x 3 (2 second hold)
  • 3rd exercise: Lying leg curl 4 x 10 drop 10, drop 10
  • 4th exercise: Barbell stiff leg deadlift 5 x 15, 12, 10, 8, 6
  • 5th exercise: Elevated dumbbell sumo squat 4 x 15
  • 6th exercise: Single leg extension 4 x 10-12 superset with single leg Bulgarian Squat 4 x 10-12 (hold one Dumbbell)


  • 1st exercise: Straight bar curl 4 x 10-12
  • 2nd exercise: Dumbbell hammer curl 4 x 10-12
  • 3rd exercise: Reverse grip cable curl 4 x 10-12
  • 4th exercise: Reverse grip pulldown 4 x 10-12
  • 5th exercise: EZ bar skull crusher 4 x 10-12
  • 6th exercise: EZ bar close grip press 4 x 10-12
  • 7th exercise: Overhead rope cable extension 4 x 10-12
  • 8th exercise: Rope extension 4 x 10-12

Similar Physiques

Search Terms

  • Natasha Aughey diet plan
  • Natasha Aughey workout routine

Similar Posts