Only a handful of bodybuilders on the planet are in the conversation as a potential Mr. Olympia champion. Nick Walker is one of those bodybuilders. The 2021 Arnold Classic champion left the 2021 Mr. Olympia contest ranked fifth overall — an impressive outing for the 27-year-old’s Olympia debut. His sights are set on improving upon that finish in 2022 with the ultimate goal of raising the Sandow trophy overhead.
To fuel his training, Walker has to eat plenty of food — 4,567 calories per day, to be exact. He took to his YouTube channel on Dec. 1, 2021, to share all the food he eats in a full day and the times he eats those meals. Check it out below:
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Walker’s day kicks off at 7:20 a.m. to feed his puppy, Thor. Thor chows down on a bowl of kibble and rice, washing it down with water. Walker starts his day with liquids and a type of meditation. He drinks water then has his morning iced coffee while sitting on his back porch for up to 45 minutes. Once Walker’s head is cleared, and he feels relaxed, he heads back into the kitchen to take his daily supplements.
Nick Walker’s Supplement Stack
- Multivitamin
- Vitamin C
- Tumeric
- Revive Heart
- Revive Prostate
- Revive Blood Pressure
- Revive Liver
- Revive Kidney
- Omegas
- Vitamin K2 & D3
- Bergamot
Many of the supplements Walker uses are made by Revive Supplements as they sponsor him and other elite bodybuilders like Iain Valliere, Melissa Valliere, Arash Rabar, Ashton Penny, and three-time Classic Physique Olympia champion Chris Bumstead, among others.
Walker follows up his supplement stack with his morning protein shake:
Morning Protein Shake
At 9:22 a.m., Walker finally opens his cabinets to prepare his first meal of the day before his training session.
Meal One
- 75 grams hot cereal
- 80 grams banana
- 100 grams blueberries
- 20 grams almond butter
- Pink salt
In a second separate bowl:
- Chicken
- Onion
- Peppers
Note: Walker did not disclose how much of each ingredient went in the second bowl.
Although Walker has not had any digestive issues since adding the GI supplement to his morning routine, he still advocates for eating the foods that digest the best. An example is trading jasmine rice for cream of rice. The macronutrients are maintained, but cream of rice “goes down easier.”
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After about an hour, Walker feels as though he’s digested his pre-workout meal and prepares his actual pre-workout before hitting the gym.
Pre-workout Drink
- 20 grams Raw EAAs
- Raw Pump
- 60 grams Raw Intra-workout
- Creatine
Note: Raw is a supplement brand.
Walker’s back workout consisted of the following:
- Cable pulldowns — 3 x 20
- Chest-supported T-bar rows — 3 x 10-12
- Magnum rows — three sets
- One-arm rows — three sets
- Pullovers — 3 x 10-12
- Rear delts (presumably flyes) — 2 x 20
- Seated calf raises — 3 x 20
- Ab crunches
- Stairmaster — 20 minutes
After his training session, Walker drinks a post-workout that also includes 20 grams of Raw EAAs. At 12:20 p.m., Walker prepares meal two:
Meal Two
- Chicken
- Rice
- Onions
- Peppers
- Ground Cinnamon
- Garlic
- Sweet poppy sauce
On this particular day, Walker got a haircut to tighten up the look before measuring out meal three:
Meal Three
- Steak
- Rice
- Onions
- Peppers
- Two whole eggs
Meal Four
- Chicken
- Peppers
- Rice
- Macadamia nut oil
- Ground cinnamon
- Garlic
After putting the above ingredients into a bowl and plopping it in the microwave, Walker turns to the camera and shares what he thinks of his diet:
Simple sh*t, guys. It’s the same routine every day. Same foods every day. It’s the consistency that counts.
Walker runs back the same meals every day of the week with a cheat meal every once in a while. Despite the monotony of his diet, Walker admits that he “never gets tired of it” as he finds the meals he makes flavorful. At 7:13 p.m. Walker makes meal five identical to meal four.
Meal Five
- Chicken
- Peppers
- Rice
- Macadamia nut oil
- Ground cinnamon
- Garlic
Although Walker has no qualms with following the same diet for extended periods, he believes that is the most challenging aspect of bodybuilding for others.
Anyone can diet for a day; a week. Give it a month. Can you do it for four months…five months straight; a whole year? Training is easy…the fun part.
Walker’s last meal occurs at 9:30 p.m.:
Meal Six
A shake made up of:
Walker mixes the above with water and uses it to wash down the following supplements:
- Vitamin C
- Pepsin GI
- Glucose
Walker then prepares his final meal of the day:
- Steak
- Onions
- Peppers
- Hot cereal
- Almond butter
When Walker weighs himself in the morning, the scale shows him at 280 pounds. He did not hint at how he felt about that bodyweight, nor whether his goal is to increase it or decrease it. As Walker believes that consistency is critical — it certainly paid dividends in his 2021 season — we’ll see if maintaining his diet and training regimen in 2022 advances him up the ranks at the 2022 Olympia.
Featured image: @nick_walker39 on Instagram