This page features current, new and upcoming muscle physiques with the focus on aesthetic shape within a lean and balanced frame. Watch out for this page, new physiques are regularly added…
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Brett Kelly, Australian Rugby Player [10 June 2020]
Australian Firefighters photoshoot with animals for fundraising
[3June2020]
Chris Oelofse, South African muscle [2June2020]
David Williams, Australian Rugby player [2June2020]
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.