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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