Nick Walker Diet Plan and Workout Routine

Nick Walker Workout Routine and Diet Plan!

Table of Contents

Nick Walker is an American professional bodybuilder competing in the Men’s Open division. He was born in New Jersey, USA in 1994. As a kid, he was molested, resulting in him growing up instead of a loner.

He went down a path of drugs and alcohol but eventually acknowledged things must change. He picked up bodybuilding as his career and has since become one of the most encouraging young bodybuilders in the world.

Nick Walker is best known for his fantastic physique and commitment to training, diet, and nutrition. He is also known for his positive attitude and willingness to help others. He is an ideal bodybuilder for many people and an inspiration to anyone who has been through adversity.

In 2021, Walker won the Arnold Classic USA, one of the most prestigious bodybuilding contests in the world. He also placed 5th at the Mr. Olympia 2021, the most prestigious bodybuilding competition in the world. 

Nick Walker Diet Plan and Workout Routine
via nick walker instagram

In 2022, Walker placed 3rd at Mr. Olympia after competing against Hadi Choopan and Derek Lunsford and winning the People’s Champ award and the Olympia stage.

Nick Walker is a rising star in the bodybuilding world, poised to become one of the greatest bodybuilders like Ronnie Coleman, Jay Cutler, Phil Heath, and Big Ramy

Nick Walker Diet Plan

nick walker diet plan
via nick walker instagram

Nick Walker’s diet is essential to him. He eats 6-7 meals daily and cuts carbs as he gets closer to a bodybuilding show. He also takes the “food is fuel” approach, which means that he doesn’t eat for taste but for the nutrients that will help him achieve his fitness and bodybuilding goals.

Nick Walker Meal Plan 

nick walker food
via nick walker instagram

Nick Walker eats 6 to 7 meals per day and cuts carbs as he gets closer to a bodybuilding competition.

Nick Walker Meal 1

  • Mega Fit steak 224 g
  • Cream of rice 200g
  • Blueberries

Nick Walker Meal 2 ( Pre-Workout )

  • Jasmine rice 350 g
  • Fat-free ground turkey 224 g 
  • Avocado oil 10 g
  • Mustard
  • Cinnamon
  • Pineapple 200g 

Nick Walker Meal 3 ( Post-Workout )

  • Jasmine rice 350 g
  • Steak
  • String beans 
  • Macadamia nut oil

Nick Walker Meal 4 

  • Jasmine rice 350 g 
  • Fat-free ground turkey 224 g 100g 
  • Pineapple 100 g

Nick Walker Meal 5

  • Jasmine rice 350 g 224 g
  • Fat-free ground turkey 300 g 100g 
  • Pineapple 100 g
  • String beans 100 g

Nick Walker Meal 6

  • Mega Fit chicken 250 g 
  • Jasmine rice 300 g 
  • Fat-free ground turkey 230 g, 100g 
  • Pineapple 150 g,
  • String beans 80 g

Nick Walker’s Offseason Diet 

nick walker meal plan
via nick walker instagram

In the offseason, Nick Walker consumes more calories and carbs than he does during competition prep. This allows him to build mass in his muscles.

He typically eats 6-7 meals daily during his off-season diet, and every meal is high in protein, complex carbohydrates, and healthy fats.

Nick Walker Supplements 

nick walker supplements
via nick walker instagram

Nick Walker takes several supplements to help him stay healthy and perform well. 

  • Multivitamins
  • Turmeric
  • Omega-3s
  • Liver support
  • K2
  • D3
  • Blood pressure support
  • Kidney support
  • Vitamin C

Animal

The Animal is a supplement company that provides a variety of supplements to bodybuilders, fitness lovers, and athletes. 

Nick Walker also uses Animal products, including: 

  • Animal Pak
  • Animal Cuts
  • Animal Rage

Optimum Nutrition

kemba walker nick nurse
via nick walker instagram

Optimum Nutrition is a famous supplement company that delivers a lot of supplements to bodybuilders and athletes. 

Nick Walker uses several Optimum Nutrition products, including:

  • Gold Standard Whey Protein
  • Creatine Monohydrate
  • BCAAs

Revive

Revive is a supplement company to make supplements for bodybuilders and athletes. 

Nick Walker uses some Revive products, including:

  • GI Revive
  • Glutamine
  • Turmeric

Nick Walker’s supplement regimen is extensive, and it helps him to keep his body at its best. If you want to improve your health, fitness, and performance, consider taking some of Nick Walker’s supplements.

Nick Walker Workout Routine

Nick Walker had a successful partnership with coach Matt Jansen during his rookie season, which included winning the Arnold Classic.

Their bond extended beyond the coach-athlete relationship, and they considered each other best friends and family. Nick felt Matt was the right coach for him when they met in 2019, and their connection proved true.

They inspired each other to be their best and had a close friendship.

Nick Walker Workout
Via Nick Walker Instagram account

Nick wanted to give his coach the first Sandow (Olympia trophy) because he believed Matt deserved it.

Their collaboration aimed to make sure everything ran smoothly during the competition preparation.

In one of Nick’s recent training videos, he shared his chest and biceps workout 10 days before the Olympia competition. Close to a major event, competitors tend to avoid heavy weights to minimize the risk of injury.

Therefore, Nick’s workout primarily consisted of machine exercises that provided constant tension on the muscles and eliminated the need for stabilization.

Typically, he incorporates 20 minutes of fasted cardio in the morning five days a week before engaging in his resistance training workouts.

Here is Nick Walker’s Weekly Workout Routine:

Monday: Chest and Biceps Workout

Nick Walker Chest Workout
Via Nick Walker Instagram account
Machine Incline Leverage Press4 Sets of 8-12 Reps
Machine Chest Flys3 Sets of 12 Reps
Neutral Grip Machine Chest Press4 Sets of 10 Reps
Machine Chest Press4 Sets of 8-10 Reps
Cable Crossovers3 Sets of 12-15 Reps
Machine Preacher Curls3 Sets of 10-12 Reps
Cable Curls3 Sets of 12 Reps
Barbell Curls2 Sets of 21s

Tuesday: Upper Back, Shoulders, and Triceps Workout

Seated Wide-Grip Cable Rows4 Sets of 12 Reps
Machine Rows4 Sets of 10 Reps
Reverse Pec Deck Flys3 Sets of 15 Reps
Seated Dumbbell Press4 Sets of 10-12 Reps
Machine Lateral Raises3 Sets of 15 Reps
Machine Overhead Press3 Sets of 8-10 Reps
Cable Lateral Raises3 Sets of 12 Reps
Dip Machine4 Sets of 10-12 Reps
Cross Cable Pushdowns3 Sets of 12 Reps

Wednesday: Arms Workout

Nick Walker Arm Workout
Via Nick Walker Instagram account
Barbell Curls2 Sets of 21s
Tricep Cable Pushdowns3 Sets of 12 Reps
Cable Curls3 Sets of 10-12 Reps
Dip Machine3 Sets of 10-12 Reps
Machine Preacher Curls3 Sets of 12 Reps
Cross Cable Pushdowns3 Sets of 12 Reps
Hammer Curls1 Set of 30 Reps
Incline Overhead Dumbbell Extensions1 Set of 30 Reps

Thursday: Back Workout

Nick Walker Back
Via Nick Walker Instagram account
Straight-Arm Cable Pushdowns3 Sets of 12 Reps
Lat Pulldowns4 Sets of 8-10 Reps
Chest-Supported T-Bar Rows4 Sets of 10-12 Reps
Supinated Grip Low Machine Rows3 Sets of 10-12 Reps
Seated Cable Rows4 Sets of 10 Reps
Assisted Pull-Ups (in Rest-Pause Style)1 Set of 20 Reps
Weighted Back Extensions3 Sets of 12-15 Reps
Power Tower Leg Raises3 Sets of 15 Reps

Friday: Quadriceps Workout

NIck Walker Leg Workout
Via Nick Walker Instagram account
Leg Extensions3 Sets of 12-15 Reps
Leg Press4 Sets of 10-12 Reps
Hack Squats4 Sets of 12 Reps
Single-Leg Extensions3 Sets of 12 Reps
Thigh Adductors3 Sets of 12 Reps
Walking Lunges4 Sets of 10-12 Reps
Sissy Squats3 Sets of 12 Reps

Saturday: Hamstrings, Glutes, and Upper Back Workout

Lying Leg Curls3 Sets of 12 Reps
Seated Hamstrings Curls3 Sets of 12 Reps
Standing Single-Leg Hamstring Curls3 Sets of 12 Reps
Cable Stiff-Legged Deadlifts3 Sets of 12 Reps
Leg Abductors3 Sets of 10-12 Reps
High Stance Leg Press4 Sets of 10-12 Reps
Machine Hip Thrusts4 Sets of 12-15 Reps
Lat Pulldowns4 Sets of 10-12 Reps
Machine Seated Straight-Leg Calf Raises3 Sets of 12-15 Reps

Sunday: Rest

  • Rest
Share, if you would like!
Facebook
Twitter
LinkedIn
Pinterest
WhatsApp
Reddit
Email
Tikkay Khan
Tikkay Khan
Tikkaykhan.com is here to help your class through the creation and find what is real, active, constant, and usable. And most essential, what is best for you and that healthy life you are putting together. We treat the health and fitness principle that concerns plus anything else that is great, important, or perhaps also life-changing. Our object is to help you get healthy lives every day to live your best life. We give you the tools and guidelines for your health and fitness. Whether we are discussing exercises, breathing, mind energy, health tips, diet plans, weight loss, and weight gain. You can believe that all the content of Tikkaykhan is evidence-based and expert-approved by the medical doctors of our team. Tikkay Khan is a fitness icon, influencer, and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness.
Related

Table of Contents

Fact Checked

Get accurate and credible information from our expert-written and fact-checked article. With reference links to peer-reviewed studies, you can trust the information provided.

Our team of experts ensure the highest standard of information for your benefit. Read now!