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Nick Chaps

NICK CHAPS

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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

Nick's VIDEOS

Nick's PHOTOS

Zack McGuirk

Aesthetic body from the UK. Personal Trainer in the gym/free lance
UKBFF Classic Bodybuilding British Champion 2013

Zack McGuirk 012

 

 

STATS

Gender
Male
Age
28
Build
Muscular
Ethnicity
White / Caucasian
Height
182cm – 6’0″
Forearms
37cm – 14.5″
Weight
100kg – 220lbs
Quads
61cm – 24″
Waist
92cm – 36″
Calves
42cm – 16.5″
Chest
114cm – 45″
Body Fat
Biceps
52cm – 20.5″
Stats Update
May 24, 2013

 

Zacks Training Program and Diet

Although Zack does not post his diet and training program online, he invite you to contact him: “Contact me for diet and training program’s if you want to see a change via my Facebook page.”

 

His WEB links

 

 

Video of ZACK

Photos of ZACK

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