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Nick Cheadle

Born in 1989, Nick Cheadle is a Australian fitness model and sponsored athlete. He first started playing cricket and tennis when he was in high school but took a slightly different turn away from fitness after he became a personal trainer.

Nick started to gain weight through his lack of knowledge in nutrition and health food choices. He then made the decision to change his life and become the ideal role model.

Needless to say, Nick has become a well-known fitness model and inspiration for fitness enthusiasts the world over.

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Athlete Statistics

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Biography

Cricket To Bodybuilding

When Nick was younger, his first passion was cricket. However, he also enjoyed playing rugby and tennis. After he finished high school, he slowly started to move away from sports and became less active as he didn’t have the same structure.

After he moved away from home, and despite the fact he became a personal trainer after high school, he admitted, “I started to get a little ‘fluffy’ at one point!”

Gaining Weight

“Even though I was a personal trainer, I didn’t like what I saw in the mirror! I felt I really wasn’t ‘walking the walk’ and I decided I needed to make some changes.”

He rarely cooked and he ate a lot of “take-out” food and the weight soon started to pile on. At this moment in Nick’s life, he didn’t have any concept of nutrition, and he believed all he needed to do was to, “find the right training program.” 

Becoming A Role Model

“After all, people don’t want trainers who are out of shape. Looking back, I possibly battled a mild form of orthorexia. When I began focusing on my nutrition, I adopted a terribly strict and regimented approach.”

After realizing his health was declining and he wasn’t the ideal role model as a personal trainer, he decided to study and learn the basics of nutrition. Needless to say, he studied, worked hard and made his dreams into a reality.

Nick’s Life Now

Since his transformation, Nick has created a successful online coaching program while simultaneously working as a brand sponsor and athletic model.

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Nick before and after.

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Training

Progressive Overload

For Nick’s training routine, he’ll perform squats, bench press, and deadlift 2-3 times a week and also add in moderate and heavy days depending on his training focus for that month.

Nick is always working on increasing his volume over time, as opposed to squeezing as much volume into one session. He will mainly perform traditional bodybuilding accessory work around his main compound lifts.

He’ll also like to use drop sets, and overload techniques.

Cardio

Nicks favorite form of cardio is HIIT. Depending on his goals, he’ll perform cardio once or twice per week. However, he’ll sometimes eliminate cardio from his schedule altogether. But most weeks Nick will keep up with cardio as he says it makes him feel better.

For his HIIT session, he’ll do 6-8 sprints and 100% intensity for 15-20 seconds, and then have active rest for 1:40 seconds.

Nick’s Training Routine

Monday 

• Deadlifts 5 x 8-10
• Snatch Grip Deadlift 3 x 10-12
• Incline Dumbbell Bench Press 4 x 12-15
• Decline Cable Fly’s 4 x 20
• DB Shoulder Press 4 x 8-10
• DB Lateral Raise 4 x 12-15

Tuesday

• Squats 5 x 5
• Weighted Walking Lunges 4 x 30
• Leg Extensions 4 x 20
• Hamstring Curls 4 x 20
• Weighted Calf Press 5 x 10

Wednesday

• Incline Dumbbell Bench Press 5 x 10-12
• Decline Cable Fly’s 5 x 20
• Weighted Wide Grip Chins 4 x 6-8
• Pulldowns 4 x 12-15
• One-Arm Dumbbell Row 4 x 10-12
• Machine Row 4 x 12-15
• Standing Overhead Barbell Press 4 x 6-8
• Seated Dumbbell Shoulder Press 4 x 12-15
• Bent-Over Rear Delt Fly’s 4 x 15

Thursday

• Sprints
• Barbell Rollouts 3 x 15
• Weighted V-Sit Ups 3 x 15
• Hanging Leg Raises 3 x 20
• Exercise Ball Oblique Crunch 3 x 15
• Cable Woodchop 3 x 15
• Russian Twist 3 x 50
• Weighted Calf Press 5 x 12

Friday

• Deadlift 5 x 5-6
• Rack Pull 3 x 8
• Incline Bench Press 4 x 8
• Incline Dumbbell Fly’s 4 x 12
• Decline Cable Fly’s 4 x 20
• Wide Grip Pulldown 4 x 12-15
• Bent-Over Barbell Row 4 x 12-15
• Seated Machine Row 4 x 12-15
• Straight Arm Cable Pushdown 3 x 12-15

Saturday

• Squats 5 x 8-10
• Leg Press 3 x 50
• Leg Extension 4 x 25
• Hamstring Curl 4 x 25
• Calf Raise 5 x 15

Sunday

• Sprints

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Nutrition

Flexible Dieting

Nick says he’s a firm believer in moderation. His main nutrition principle is flexible dieting.

“The beauty of following flexible dieting is the opportunity to vary my portion sizes. I track my macros and eat predominantly whole foods.”

Nick also makes sure he consumes enough fruit and vegetables to stay consistent and healthy while flexible dieting. He’ll prefer to stay lean most of the year, but this will always depend on his schedule.

Nick’s Daily Diet

• Meal 1: 2 scoops Whey, 1 Banana
• Meal 2: 6 ounces Low Fat Greek Yogurt, 6 ounces Oats, 1 tablespoon Peanut Butter and 1 Skim Cappuccino
• Meal 3: 5-7 ounces Ground Turkey, 4-6 ounces Brown Rice, 6-8 ounces Mixed Vegetables, 1 slice Low Fat Cheese and Barbeque Sauce
• Meal 4: 5-7 ounces Chicken or Beef, 4-6 ounces Sweet Potato or Pumpkin 6-8 ounces Leafy Greens, 1 slice Low Fat Cheese and Sauce
• Meal 5: 5-7 ounces Baked Chicken, 4-6 ounces Fries and 6-8 ounces Vegetables
• Meal 6: Chocolate, Ice-Cream or 1 scoop Whey

Nick’s Supplements

• Whey Protein
• BCAA’s
• Creatine
• Pre-Workout Stimulant

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Idols and Influences

Nick mentioned Steeve Cook and Shaun Stafford as his main influences in bodybuilding. He admires how down to earth and humble they both are despite their rise to fame.

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