admin Nick Walsh is an up and coming fitness model that has taken the fitness industry by storm!
If you want to see more of Nick you can find him on:
When did you start training and what motivated you to start?
When I was a kid I had an accident that caused me to have a weakness in my leg whilst I was growing up. Because of this I wasn’t very athletic. I was lazy and very skinny which gave me low self esteem. Then one summer me and couple of mates decided to join the local gym where we would go a train after school. We didn’t really know what we were doing at first, but after a after a few months of training and watching Ronnie Coleman clips on Youtube, I started feeling stronger. Within a year I had made some great gains. This motivated me to work harder and harder until one day I was back in shape and had improved my injuries.
What does your typical diet look like?
Meal 1- 1 cup of oats, 2 scoops of low carb protein power, greek yogurt
Meal 2 – 1 cup brown rice, Broccoli, Cod fillet, Flaxseed oil
Meal 3 – Sweet potato, 1 Chicken fillet, Broccoli
Meal 4 – handful of Blanched Almonds, 4 Rice cakes
Meal 5 (pre workout) – 1 tin Tuna mixed with 2 medium sized Sweet Potatoes
Meal 6 (post workout) – protein shake (higher carb), 2 Bananas
Meal 7 – Tomato, Peppers, Salmon fillet
I will amend this diet depending on my goal at the time.
Do you have cheat days / meals?
I will usually have a cheat meal once every week. When I’m really trying to cut down, I find that cheat meals actually help with my progress. When im dieting for long periods of time, my metabolism quickly slows down. So I find that having a cheat meal can actually help kick-start my metabolism and make me train harder the day after. Plus, I don’t think I could live without pizza!
Do you drink alcohol?
Unless I’m on a strict diet, I find that having a few drinks with friends is a great way for me to relax and switch off. I’ve always felt that if your training hard then its OK to treat yourself once in a while. I’m aware its not great for results, but I find it gives you motivation to train harder the next week. Work hard, play hard!
Do you use many supplements?
I try to get most of my nutritional needs through food sources. But we all know that can sometimes be difficult. So I will always have some protein close by, just in case. I also use creatine, L-glutamine and Vitamin C to prevent muscle soreness and keep my immune system happy after a long gym session.
What does your typical training routine look like?
Monday –
Chest:
-Incline Barbell Press – 3 x 6-8
-Incline Dumbbell Fly – 4 x 6-8
-Weighted Dip – 4 x 6-8
-Cable Crossover – 4 x 6-8
-Bench Press – 3x 6-8
Triceps:
-Close Grip Bench Press -4x 6-8
-Seated Two-Hand Overhead Extension- 3x 6-8
-Dumbbell Kickback -4 x6-8
-Skull Crusher -3x 6-8
-Rope Pressdown -4x 6-8
Cardo: 15 minute HIIT training
Tuesday-
Legs:
-Smith Machine Squat – 3x 6-8
-Leg Press -4x 6-8
-seated Leg Curl- 4x 6-8
- Deadlift- 4x 6-8
-Standing Calf Raise -3x 20
Abs:
-Hanging Leg Raise -3x max
-Cable Crunch -4x 20
-Swiss Ball Side Curl- 2x 20
-Extended Arm Weighted Crunch -2x 20
Wednesday – light jog/walk
Thursday –
Shoulders:
-Overhead Dumbbell Press 3x 6-8
-Arnold Press 4x 6-8
-Bent-Over Lateral Raise 4x 6-8
-Upright EZ-Bar Row 4x 6-8
-Seated Dumbbell Lateral Rise 4x 6-8
Traps:
-Dumbbell Shrugs 3x 6-8
Cardio: 40 mins steady pace or 15 mins HIIT training.
Friday –
Back:
-Deadlift 3x 6-8
-Barbell Bent-Over Row 4x 6-8
-T-Bar Row 4 x6-8
-Pull-Up 3 x15
- Lat Pulldown to the Front 4x 6-8
Biceps:
-Barbell Curl 4x 6-8
-Incline Dumbbell Curl 4x 6-8
-Single arm preacher Curl 3 x6-8
-Standing EZ-Bar Curl 4x 6-8
Saturday:
- DTP session (muscle group will change each week)
Do you have any inspirational figures you look up to?
I’ve always been a big fan of Phil Heath and Jay Cutler. But it was the more aesthetic guys like Rob Riches and Greg Plitt that made me want to get into the fitness industry. Its also been great to see Ryan Terry do so well over the last couple of years, he’s in great shape and a great inspiration to me.
Where do you see yourself in the future?
At the moment, I plan to keep improving my physique until I’m at a stage where I will be ready to compete in 2013. I also hope to get a couple more shoots under my belt over the next few months and pursue my modelling career a bit further.
Where did you hear about Physique Of The Week?
I saw your stand at the Bodypower expo this year and looked into how I could apply when I got home…. and here I am now.
What do you think about Physique Of The Week?
I think its a great way for up and coming models to show of what they’ve got. There’s some great physiques that enter this competition, so I was really pleased when I found out I had won!
If you could give our readers one piece of advice what would it be?
There is no such thing as can’t. Everyone can reach their goals if they try hard enough, all it takes is a burning desire to accomplish!. Do whatever it takes to move forward! You have control of your own life, so only you can make your dreams come true.
What is your strongest body part? And how do you train it?
My strongest and favourite body part to train is definitely my abs. I don’t need to train them particularly often by when I do I like mixing in a variety of weighted and body weight exercises. I find this shocks them into growth and gives them a great burn!
