The final stages of contest prep can make all the difference between earning a place on the podium or standing on the sidelines. Competitive bodybuilders face the daunting task of trying to have enough fuel to sustain their training while also keeping their calorie intake low enough to ensure they’re lean and full when it’s time to take the stage.
After missing the 2023 Olympia due to a torn hamstring, 2021 Arnold Classic champion Nick Walker seeks to remind everyone why he was considered a top contender before he was compelled to withdraw just days before the biggest show of the year. Having already changed his workout routine recently, “The Mutant” has also altered his diet in the home stretch to the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV.
On Sept. 25, 2024, Walker documented a full day of eating, highlighting the “keep it simple, stupid (K.I.S.S.) method.” In addition to showcasing his new nutrition protocol, the 2022 Mr. Olympia bronze medalist shared his mindset for unveiling his physique for the judges in Sin City.
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Meal One
- Steak — 200 grams
- Jasmine rice — 140 grams
Walker acknowledged he’d “push a little hard” over the final weeks by reducing his food intake. His first meal consisted of steak from MegaFit and jasmine rice topped with his go-to trio of hot sauce, ground cinnamon, and pink salt.
Meal Two (Pre-Workout)
- Chicken — 200 grams
- Jasmine rice — 200 grams
With a back and hamstring workout scheduled, Walker fueled with chicken and rice. He increased the amount of carbohydrates for his pre-workout meal, noting that the rest of his meals are lower carb.
Meal Three (Post-Workout)
- Chicken — 200 grams
- Jasmine rice — 140 grams
Walker didn’t deviate much with his post-workout meal. He crushed chicken and rice topped with Tabasco, ground cinnamon, and pink salt. As he plowed through his food, Walker gave a recap of his training session.
Fatigue sets in quicker than normal, but strength is still relatively high. I will keep training as heavy as I can.
[Related: “Underdog Mentality”: Chris Bumstead’s Advice to Mr. Olympia First-Timer Martin Fitzwater]
Nick Walker’s Back and Hamstring Workout:
- Stiff-Arm Cable Pulldowns — 3 sets of 10 reps
- Wide-Grip Cable Row — 3 sets of 12-15 reps with a double drop
- Chest-Supported Row — 2 sets (no reps specified)
- One-Arm Hammer Strength Row — 2 working sets of 12-15 reps
- Pullover Machine — 2 sets of 10-12 reps
- Smith Machine Rack Deadlifts — 2 sets of 12 reps
- Banded Lower Back Extension — 2 sets of 15 reps
- Reverse Pec Deck — 2 sets of 12-15 reps
- Cardio — 25 minutes
Meal Four
- Chicken — 200 grams
- Jasmine rice —140 grams
There were no changes. Walker kept it consistent with the exact same meal: “If it ain’t broke, don’t fix it.”
Meal Five
- Chicken — 200 grams
- Jasmine rice — 90 grams
- Cucumber — 100 grams
Following a massage, Walker’s fifth meal finally included cucumbers, which provided some fiber and micronutrients. He also reduced the amount of rice to just 90 grams or about half a cup.
Meal Six
- Steak — 200 grams
- Cucumber — 100 grams
Walker wrapped up his day around 9:45 p.m. by swapping out chicken for steak, ditching the rice, and eating another serving of cucumber. As he finished his last meal, he opened up about his mental state roughly two weeks out from the Olympia.
I’m staying covered up — something I’m not used to. News reporters are upset. It will bring shock value to the stage.
Of course, the path to getting shredded is by no means easy, especially when you’re restricting your food intake and trying to maintain muscle mass. Still, that won’t stop Walker from doing all he can to get back on the podium.
I don’t let low energy affect me. I’m still very motivated. Discipline always takes over even when I don’t want to do it.
More Bodybuilding Content
- Chris Bumstead’s Full Day of Eating, 4 Weeks Out | 2024 Olympia
- 2024 Mr. Olympia: Top 5 Physique Round-Up, 2 Weeks Out
- Ronnie Coleman’s List of the 5 Greatest Bodybuilders of All Time (Spoiler: He’s On It)
Featured image: @nick_walker39 on Instagram
