With the Mr. Olympia contest just wrapping up this past weekend, now is a good time to discuss one of the top 3: Nick Walker.
Walker took 3rd place at the 2022 Mr. Olympia coming in right behind Hadi Choopan and Derek Lunsford for a close competition. Walker also won the People’s Champ award. Nick has been making a name for himself for the past few years in this sport, so let’s dive in.
Below is a complete breakdown of Nick Walker’s profile, stats, biography, training and diet regimens.
|Full Name: Nick Walker (Men’s Open Bodybuilder)
|Weight||Height||Date Of Birth|
Nick Walker is from New Jersey, USA. As a child he was molested and this resulted in him growing up as somewhat of a loner due to trust issues resulting from that experience. He went down a path of drugs and alcohol, but eventually realized things needed to change, and from there he picked up bodybuilding.
Nick “The Mutant” Walker was made for bodybuilding, bringing a solid package to each show he is at, his focus is honed in on winning the Mr. Olympia.
Nick Walker’s first competition was right after graduating high school, and he did terribly. However, the crowd still cheered him on and he said it was the first time he felt proud of himself. From there, he fell in love with the sport and all that went into it, and it pushed him to want to be better and inspire others.
In 2020, Nick earned his IFBB Pro Card after winning the NPC North American Championships. In less than a year, he won the New York Pro which gave him a spot at the 2021 Olympia. Then, on September 25, 2021, Nick Walker won the Arnold Classic Ohio on his first try. This is known as the second biggest bodybuilding and fitness competition in the world behind the Olympia.
In 2021, he took 5th place at the Olympia. Then, in 2022 Nick Walker stepped on stage with his best package yet, battling it out with some of the top pros in the world, and taking home a 3rd place trophy, beating out former champions Big Ramy and Brandon Curry. Not to mention, Walker came home with the title of People’s Champ.
Here are a list of all shows that Nick Walker competed in:
2013 NPC Eastern USA Championships – Men’s Novice Light Heavyweight [7th place]
2013 NPC Eastern USA Championships – Men’s Teen [1st place]
2013 East Coast Championships: Novice – Light heavyweight [3rd place]
2013 Eastern USA Championships – Teen B [1st place]
2014 NPC Junior Nationals – Middleweight [2nd place]
2015 NPC Northeast Summer Classic – Middleweight [1st place]
2015 NPC USA Championships – Middleweight [8th place]
2016 NPC USA Championships – Welterweight [2nd place]
2016 NPC South Jersey Championships – Men’s Heavyweight [1st place]
2017 NPC National Championships – Men’s Heavyweight [6th place]
2017 IFBB North American Championships – Men’s Heavyweight [6th place]
2018 NPC USA Championships – Middleweight [3rd place]
2018 NPC National Championships – Middleweight [6th place]
2018 Caribbean Grand Prix Pro Qualifier – Light Heavyweight [3rd place]
2019 NPC South Jersey Championships – Men’s Heavyweight [1st place]
2019 NPC USA Championships – Men’s Super Heavyweight [2nd place]
2020 North American Championships – 1st (Pro Card)
2020 Chicago Pro – 4th
2021 New York Pro – 1st (Olympia qualifier)
2021 Arnold Classic – 1st
2021 Mr. Olympia – 5th
2022 Mr. Olympia – 3rd
As with any Olympian, Nick Walker’s training will change as it gets closer to competitions. His weights will drop to avoid injury and machines will be utilized more than free weights. This is to remove the need for stabilization during lifting and keep constant tension on the muscles.
However, let’s take a look at what Nick’s workouts may look like when not close to competitions.
Day 1: Chest
- Cable chest fly: 2 Warm up sets, 3 working
- Incline chest movement: 5 sets 8-12 reps
- Dumbbell chest press: 4 sets 8-12 reps
- Dumbbell fly: 4 sets 10-12 reps
- Cable crossovers: 4 sets 10-12 reps
Day 2: Back
- Lat pulldowns: 4 sets 10-12 reps
- Dumbbell row: 4 sets 10-12 reps
- T-Bar row: 4 sets 10-12 reps
- Cable row: 4 sets 10-12 reps
- Close grip lat pulldown: 4 sets 15 reps
Day 3: Shoulders
- Dumbbell shoulder press: 4 sets 12 reps
- Dumbbell front lateral raise: 4 sets 12 reps
- Reverse pec deck: 4 sets 10-15 reps
- Dumbbell side lateral raise: 4 sets 10 reps
- Cable front lateral raise: 4 sets 10 reps
Day 4: Legs
- Lying hamstring curl: 4 sets 8-12 reps
- Leg press 5 sets: 8-12 reps
- Smith machine front squat: 4 sets 12-15 reps
- Leg extensions: 4 sets 12-15 reps
- Single leg hamstring curl: 4 sets 10-12 reps
Day 5: Arms
- Cable tricep extensions with ropes: 4 sets 10-15 reps
- Close grip bench: 4 sets 10-12 reps
- EZ bar skullcrushers: 4 sets 10-12 reps
- EZ bar preacher curls: 4 sets 12-15 reps
- Alternating dumbbell curls: 4 sets 10-12 reps
- Standing barbell curls: 4 sets 12-15 reps
As with any bodybuilder, diet is huge for Nick Walker. Diet can make or break a physique, so Nick pays close attention to what he eats. Eating 6-7 meals a day, and cutting carbs as he gets closer to a show Nick eats more in the offseason. Nick also takes the “food is fuel” approach and does not eat for taste, similar to Jay Cutler. Instead he fills himself with the foods that will help hit his goals.
Here is an example of Nick’s high carb day:
Mega Fit steak 224 g, cream of rice 200g, 100g blueberries
Meal 2 – Pre Workout
350 g Jasmine rice, 224 g 99% fat-free ground turkey, 10 g avocado oil, mustard, cinnamon, 200g pineapple
Meal 3 – Post Workout
350 Jasmine rice, steak, string beans, macadamia nut oil
350 g Jasmine rice, 224 g 99% fat-free ground turkey, 100g pineapple
350 g Jasmine rice, 224 g 99% fat-free ground turkey, 100g pineapple, 100g string beans
Mega Fit chicken, 350 g Jasmine rice, 224 g 99% fat-free ground turkey, 100g pineapple, 100g string beans
That is a lot of protein!
As with any bodybuilder or health conscious individual, supplements are a big component in health and performance. Nick takes a variety of supplements to keep his health in check.
His supplements are as follows.
Morning supplements: Heart support, multivitamin, turmeric, omega 3’s, liver support, blood pressure support, kidney support, K2, D3, Vitamin C.
Morning drink: Daily greens, collagen, GI by Revive, glutamine
Nick Walker has a YouTube channel that has grossed over 223 thousand subscribers. His Instagram also has 1.2 million followers. He also idolizes four time Mr. Olympia champion, Jay Cutler, who also thinks very highly of Nick. He is also in a relationship with Maria Carvajal.
Nick Walker Wrap Up
As far as some things to take away from Nick Walker, one can be to never give up. He used the stories of his childhood trauma to go on and become one of the top bodybuilders in the world, at only 28 years of age. Nick has climbed the ranks and earned his place as a well respected member of the bodybuilding and fitness community as a whole.
Who’s your favorite bodybuilder?