NICK CHAPS
Nick's BIO
Nick Chapman is an ex-footballer and natural men’s physique athlete (two time British finalist).
Nick's WORKOUT
Off Season I would only do small amount of cardio only warm up 10 mins and daily would hit 9,000 / 10,000 steps recorded on my Fitbit.
training session would be about 90 mins long.
My training split will be the same as on prep.
Training Split,
Mon
- ⏰ am Fasted Cardio 40mins
- ⏰ pmLower Back, Legs and Abs
Tues
- ⏰ am Fasted Cardio 40mins
- ⏰ pm Chest and Back
Weds
- ⏰ am Fasted Cardio 40mins
- ⏰ pm Shoulders and Arms
Thurs
- ⏰ am Fasted Cardio 40mins
- ⏰ pm Lower Back, Legs and Abs
Friday
- ⏰ am Fasted Cardio 40mins
- ⏰ pm Back and Arms
Saturday
- ⏰ am Fasted Cardio 40mins
- ⏰ pm Chest & Shoulders
Sunday
- Rest Day
Nick's DIET
Diet
My I have never kept on a diet plan on an Off Season I use the my fitness pal app and target my nutrition goals and down to my physique look I would slowly increase and this would be for training days and rest days recording my Protein, Carbs and Fats.
Moving into my competition prep I would count it for about 15/10 weeks out and start a diet plan in the week with work I keep to the same plan and weekends with more time I would mix it up and use different meats or carbs, now training days and rest days (Sunday’s) intake will be different.
Training Days
Meal 1 – 7/7.30am
- 120g Oats
- 2 Scoops Whey Protein
- 15g Peanut Butter
- Sweet Cinnamon sprinkle on top
- Mix with water.
Meal 2 – 10.30am/11am
- Zero fat Greek yogurt
- 1 Scoop Whey Protein
- Blueberries
- Mix Together.
Meal 3 – 1/2pm
- 200g Turkey Mince
- 175g Jasmine Rice
- 130g Veg
- Topped with zero calorie sauce.
Meal 4 Pre Workout – 3.30/4pm
- 6 Egg Whites
- 1 Wrap
- Topped with zero calorie sauce.
Meal 5 Post Workout – 6/6.30pm
- 1 Scoop Whey Protein
- 1 Banana
- Meal 4 – 8/8.30pm
- 200g Chicken Breast
- 175g White Potato
- 130g Veg
- Pink Himalayan Sea salt and pepper
- Topped with zero calorie sauce.
Meal 6 – Pre Bed
- 1 Scoop Whey Protein
- 15g Dark Chocolate
All I drink is water and black coffee.
Rest Day (Sunday’s)
Meal 1 – 7/7.30am
- 120g Oats
- 2 Scoops Whey Protein
- 15g Peanut Butter
- Sweet Cinnamon sprinkle on top
- Mix with water.
Meal 2 – 10.30am/11am
- Zero fat Greek yogurt
- 1 Scoop Whey Protein
- Blueberries
- Mix Together.
Meal 3 – 1/2pm
- 200g Lean Steak
- 175g Low Fat Oven Fries
- 130g Veg
- Topped with zero calorie sauce.
Meal 4 Pre Workout – 3.30/4pm
- 6 Egg Whites
- 1 Wrap
- Topped with zero calorie sauce.
Meal 5 Post Workout – 6/6.30pm
- 1 Scoop Whey Protein
- 1 Banana
Meal 6 – 8/8.30pm
- Cheat Meal
- ( on prep this will be the best part of the week, one meal off will not effect your body )
Meal 7 – Pre Bed
- Ice Cream
- All I drink is water rest days I would increase and black coffee.
Nick's CONTACT INFO & SOCIAL MEDIA LINKS
Instagram – @nick.chaps | @chaps.fitness
Twitter – @nick_chaps
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