Nathan De Asha Diet Plan and Workout Routine

Nathan De Asha is an IFBB Pro bodybuilder from Liverpool, England. He was born in 1988 in Liverpool, England. Growing up in a poor neighborhood, his family faced constant financial struggles, which fueled his motivation to earn more money and support his family. 

De Asha’s journey into bodybuilding began with soccer. He played on a semi-professional team for about a decade, showcasing his talent as a skilled player. Later, he explored rowing before ultimately discovering his true passion for bodybuilding.

De Asha initially turned to bodybuilding to build muscle for soccer. Despite feeling intimidated by the large athletes he encountered at the gym, he soon grew fond of lifting free weights and experiencing muscle growth. 

He delved into bodybuilding literature, reading books by renowned authors like Joe Weirder, which deepened his love for bodybuilding techniques. With a stricter diet, he managed to gain an impressive 45 pounds of muscle in just 15 months.

De Asha had reservations about pursuing it professionally early in his bodybuilding career. He initially viewed bodybuilding as a means to make gains and did not consider it a sport. However, a friend and fellow bodybuilder named Darren Smith convinced him to try it.

At 21, De Asha participated in his first bodybuilding event, a local NABBA show. Despite feeling nervous, he emerged victorious, winning his first competition. This unexpected success served as a testament to his future accomplishments. 

Nathan De Asha Diet Plan and Workout Routine
via nathan de asha instagram

De Asha secured titles such as NABBA Mr. Universe, Mr. Europe, and the British Championships junior title. Concurrently, he pursued a college degree in sports science, utilizing his education to enhance his bodybuilding endeavors. Unfortunately, De Asha faced a setback when he became involved in the 2011 riots in Liverpool. 

His objection to the media’s portrayal of the rioters in a Facebook post led to his arrest and subsequent conviction for encouraging violence and looting. He chose to plead not guilty, resulting in a 20-month jail sentence.

After serving his sentence, De Asha encountered difficulties finding employment in his chosen field due to his criminal record. 

Consequently, he decided to fully dedicate himself to bodybuilding and aimed to earn his professional card by competing in the 2013 British Championships.

However, the road to his pro card took a lot of work. De Asha faced life-threatening challenges, including three blood clots and pneumonia, leading up to the competition. Nevertheless, he persevered and secured victory in the 2014 championship, earning his pro card.

De Asha’s debut as a professional bodybuilder occurred at the UK Bodypower, where he finished second place behind Roelly Winklaar. This motivated him to set his sights on larger competitions, including the prestigious Mr. Olympia

Despite his inexperience, De Asha achieved a commendable 12th place in his first appearance at the Olympia, competing against elite athletes like Phil Heath. This boosted his confidence and fueled his determination to pursue the title of Mr. Olympia.

Nathan De Asha training
via nathan de asha instagram

De Asha succeeded in various other competitions throughout his career, including finishing 7th at the 2017 Olympia and 8th in 2018. 

In 2021, he secured several notable placements in IFBB Pro League events, such as the Arnold Classic UK Pro and the European Pro, where he emerged as the champion.

Nathan De Asha Diet and Nutrition Plan

nathan de asha diet
via nathan de asha instagram

Nathan De Asha follows a structured diet and nutrition plan to support his bodybuilding goals. While he spends significant time in Kuwait, where he embraces the local cuisine, he also prepares his meals when he’s back in Liverpool.

In Kuwait, De Asha enjoys exploring the flavors of the local cuisine. He adapts his macronutrient needs to accommodate the curried meats with rice common in Kuwaiti dishes. 

By making appropriate adjustments, he ensures that his meals align with his specific dietary requirements for bodybuilding.

When De Asha returns to Liverpool, he takes pleasure in cooking his food. One example of a meal he enjoys preparing is peppered pork steaks with cheesy potatoes. 

This demonstrates his preference for incorporating lean protein sources like pork into his diet. He also emphasizes the importance of quality ingredients by delivering his meat to his doorstep.

While the information provided offers some insights into De Asha’s diet, it’s important to note that a professional bodybuilder’s nutrition plan is typically highly personalized and tailored to their specific needs. 

It would involve a careful balance of macronutrients (proteins, carbohydrates, and fats), appropriate caloric intake, meal timing, and supplementation to support muscle growth, recovery, and overall performance.

Nathan De Asha Meal Plan

Nathan De Asha’s meal plan consists of 5-6 large meals spread throughout the day, providing him with the necessary calories and nutrients. 

Nathan De Asha Meal 1

  • Whole eggs 8
  • Egg whites 4
  • Oatmeal 200 g
  • Fruits

Nathan De Asha Meal 2

  • Chicken breast 250 g
  • Brown rice 250 g
  • Veggies

Nathan De Asha Meal 3

  • Whey protein three scoops
  • Bananas 2

Nathan De Asha Meal 4

  • Steak 200 g
  • White rice 150 g
  • Veggies

Nathan De Asha Meal 5

  • Chicken breast 250 g
  • Sweet potato 180 g
  • Veggies

Nathan De Asha Meal 6

  • Chicken breast 250 g
  • Brown rice 250 g
  • Veggies

Nathan De Asha Supplements

nathan de asha supplements
via nathan de asha instagram

Nathan De Asha incorporates supplements to support his muscle size, strength, and overall well-being. These supplements play a crucial role in his bodybuilding journey.

One of the key supplements De Asha relies on is whey protein. Whey protein is a popular supplement among bodybuilders due to its high-quality protein content and fast absorption rate. 

It provides amino acids to support muscle repair and growth, especially after intense workouts. By incorporating whey protein into his routine, De Asha ensures he meets his protein requirements efficiently.

De Asha includes pre-workout supplements in his supplement stack to enhance his workout performance. Pre-workout supplements often contain a combination of ingredients like caffeine, creatine, beta-alanine, and nitric oxide boosters. 

These compounds increase energy levels, improve focus, enhance muscle endurance, and promote vasodilation, resulting in better blood flow and nutrient delivery to the muscles during exercise.

Amino acid supplements are another crucial component of De Asha’s supplement regimen. Amino acids, specifically branched-chain amino acids (BCAAs), are vital for muscle recovery and growth. 

nathan de asha protein powder
via nathan de asha instagram

BCAAs, such as leucine, isoleucine, and valine, help prevent muscle protein breakdown and support protein synthesis. By supplementing with BCAAs, De Asha can ensure that his muscles have an adequate supply of these essential amino acids.

Nathan De Asha Workout Routine

nathan de asha workout
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Nathan De Asha follows a rigorous workout routine combining intense training sessions in Liverpool and Kuwait. In Kuwait, he has the opportunity to train at the renowned ‘Oxygen Gym’ after being invited by his friend and bodybuilding legend, Roelly Winklaar

Roelly has taken on the role of Nathan’s de facto coach during their training sessions in Kuwait, and the two enjoy working out together.

While specific details of Nathan De Asha’s workout routine may vary based on his training phase and goals, it generally encompasses a comprehensive approach to target different muscle groups and achieve overall muscular development.

De Asha’s workouts likely include resistance training, cardiovascular exercises, and specialized techniques commonly employed in bodybuilding. 

His training sessions may be split into specific muscle group days, focusing on the chest, back, shoulders, arms, legs, and core areas.

In his resistance training, De Asha likely incorporates a variety of exercises to target each muscle group effectively. This can include compound movements such as squats, deadlifts, bench presses, and overhead presses, which engage multiple muscle groups simultaneously. 

nathan de asha gym
via nathan de asha instagram

Additionally, he may include isolation exercises like bicep curls, tricep extensions, lateral raises, and leg extensions to target individual muscles and enhance definition specifically.

Monday: Chest Workout

Standing Cable Chest Fly5 Sets, 10-15 Reps
Push-Ups5 Sets, 15-20 Reps
Pec Deck Machine5 Sets, 15 Reps
Hammer Strength Chest Press5 Sets, 8-15 Reps
Incline Smith Machine Bench Press5 Sets, 10-15 Reps

Tuesday: Back Workout

Wide Grip Lat Pulldowns5 Sets, 10-15 Reps
Single-Arm Machine Row5 Sets, 10-15 Reps
Single-Arm Dumbbell Rows5 Sets, 10-15 Reps
Hammer Strength Lat Pulldowns5 Sets, 10-15 Reps
Bent Over Barbell Rows5 Sets, 8-12 Reps

Wednesday: Arms Workout

nathan de asha arm workout
via nathan de asha instagram
Single-Arm Machine Preacher Curls5 Sets, 10-15 Reps
Machine Triceps Pushdowns5 Sets, 10-15 Reps
Single-Arm Dumbbell Curls5 Sets, 10-15 Reps
Cable Triceps Pushdowns5 Sets, 10-15 Reps

Thursday: Chest Workout

Standing Cable Chest Fly5 Sets, 10-15 Reps
Push-Ups5 Sets, 15-20 Reps
Pec Deck Machine5 Sets, 15 Reps
Hammer Strength Chest Press5 Sets, 8-15 Reps
Incline Smith Machine Bench Press5 Sets, 10-15 Reps

Friday: Legs Workout

Seated Leg Extensions5 Sets, 10-15 Reps
Leg Press5 Sets, 10-15 Reps
Hack Squat Machine5 Sets, 10-15 Reps
Standing Calf Raises5 Sets, 15-20 Reps
Lying Hamstring Curls5 Sets, 10-15 Reps
Single-Leg Leg Press Machine5 Sets, 10-15 Reps
Seated Calf Raises5 Sets, 15-20 Reps

Saturday: Back Workout

Nathan De Asha Back Pose
via nathan de asha instagram
Wide Grip Lat Pulldowns5 Sets, 10-15 Reps
Single-Arm Machine Row5 Sets, 10-15 Reps
Single-Arm Dumbbell Rows5 Sets, 10-15 Reps
Hammer Strength Lat Pulldowns5 Sets, 10-15 Reps
Bent Over Barbell Rows5 Sets, 8-12 Reps

Sunday: Rest

  • Rest and Recovery

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