Melissa Carver is an Australian who has risen in the fitness industry as a model and IFBB Bikini Pro. She competes in shows around the world, including the 2017 Arnold Sports Festival where she won the 1st place. ^[8]

Alongside being a model, Melissa is also a Coach and Brand ambassador for high-profile sports companies. With a fan base that supports her every step of the way, Melissa pays it back by sharing valuable training, diet, and recovery tips online.

Although Melissa is a fan of lifting weights, she knows that for some people, going to the gym isn’t an option.

For this reason, she shares both at-home and gym workouts on her profiles.

This way, she wants to show that it’s possible to stay in shape without using any weights.

Melissa if a fan of training in the gym at night.

This is a time when the gym is the least crowded, allowing her to fully focus on her Physical exercise s.

If she had to choose one muscle group, Melissa says it would be her glutes.

Her go-to exercises for this body part are sumo squats, Romanian Deadlift s, and hip thrusts. She does 5 or 6 sets per exercise with 12-15 reps, meaning her training volume is very high, which helps with muscle growth.

When doing Romanian Deadlift s, Melissa likes to stand on a box or bench that allows for an optimal stretch

She usually finishes her glute workouts with hip thrusts.

This exercise is performed with high reps, which helps with blood flow and Nutrient delivery into the Muscle.

Due to her busy schedule, Melissa isn’t able to cook meals every day.

For this reason, she prepares food in advance to have it ready for the week ahead.

Her most common foods include Sweet potato es, Brown rice, chicken, Broccoli, Avocado s, green Lettuce, beef mince, turkey slices, low-fat yogurt, and berries. She usually doesn’t eat out when in the contest-prep, but when she has to, she’ll choose a low-calorie menu option.

She is active on Instagram^[6], Facebook^[7]