Nick Walker‘s confidence continues to soar just weeks before his third Mr. Olympia competition. In a recent YouTube video published on October 16, 2023, Walker shared his five-meal prep plan, his training split, and discussed his mentality heading into next month’s Olympia Weekend.
“So we sent in check-ins to Matt this morning and we had an over three-pound weight drop. So we were 268 this morning, so we’re going to do a high day with a date night tonight.
As a Men’s Open competitor, fans instantly took notice of Walker due to his monstrous physique and freak factor. Having built his name from the ground up, Walker’s career transformed after claiming back-to-back victories at the 2021 New York Pro and Arnold Classic. In his first showing at Mr. Olympia, “The Mutant” backed up the hype with a fifth-place finish.
A student of the game, Walker took advantage of his time away from the stage last season, perfecting his V-taper and improving his shape. In December, Walker shocked the world at the 2022 Olympia contest, and while he earned bronze, he left Sin City with his head held high thanks to winning the Olympia People’s Champ Award.
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Walker’s mission is no mystery – win Olympia at all costs and defeat the two men who stood in his way last time: Derek Lunsford and Hadi Choopan. With muscle maturity “kicking in,” Walker believes 2023 will be his year and is now updating fans on his nutrition and progress.
Nick Walker Shares Full Day of Eating 3 Weeks from 2023 Olympia
Meal 1
- Megafit Ground Beef
- Jasmine rice
- Banana
- Almond butter
- Supplements from HD Muscle
“Just all mixed scrambled together in there with the morning pills.”
Meal 2
- Megafit chicken
- Sushi rice
- Avocado
- 100 grams of pineapple
- Ground cinnamon
- Pink salt
“That’s what we’re working with here,” said Walker. “This will be the pre-workout meal for today. Then we’ll train about an hour later. We got chest, biceps, and a little side delt. That’ll be it for the training session and then we’ll do a little bit of cardio after. It’s just what I do. Right now, Matt has me doing about a half hour after training. He lowered that a little bit just to keep moving because we did have a significant weight drop.”
Meal 3 – Pre-workout shake
- Apple Grape HD Muscle Line Protein Shake (coming soon)
“That was phenomenal. That was phenomenal and I’m very excited for you guys to try this out. I think you guys are absolutely going to like this flavor.”
Meal 4
- 99% lean ground turkey
- Sushi rice
“Nothing crazy. Little switch up.”
Meal 5 – Date night meal
- Barry’s Restaurant
- Steak
- Mashed potatoes
- Bread rolls
- Butter
- Mushrooms
- Onions
Dessert: Carrot Cake
“That’s the day and the life of a high food day.”
Walker Reflects on His Prep and Mentality for 2023 Mr Olympia
Before heading into the gym, Nick Walker took a moment in his car to reflect on the progress he made since embarking on his bodybuilding career.
“I like to just sit and take a minute and analyze where prep started, where I’m at now, how it’s going and I can honestly say this has probably been one of the smoothest — it’s hard, don’t get me wrong, it’s really really hard, but smoothest as far as the body responding. It goes to show I’m not making assumptions for myself for you guys to be like, ‘Oh, he’s not going to do the…’ I think for my body… it just responds so much better with a longer break.”
“When I did the New York Pro then the Arnold then the Olympia, mentally and body I was pretty shot at that point. I know with a longer rest, let the body chill, that’s for anyone, but I know people that can go show to show to show and get better, which I can to a degree. But this is where you try to figure out your body. What works best, what works this, what works that. I do fine for me being more fresh going into a prep is what’s going to help me the most,” explained Nick Walker.
Having made improvements to his leg volume, waist, and chest, Walker feels mentally strong heading into the biggest show of the year adding, “I know where I need to be to become champion.”
“Where I’m at three weeks three weeks out, I feel like I was at a week and a half out from the Olympia last year. So it’s really cool to see. We did up the cardio a little bit. We did drop some food which is fine. We had a three-pound weight drop which allowed me to have a pretty hefty re-feed today.”
“I’m confident I know the improvements I need to make in order to be a champion. Mindset-wise, I know I’m where I need to be to become that champion.”
Everyone sees Derek, Hadi, Samson, these guys look phenomenal, I’m not even going to deny it… but y’all know what The Mutant does. The Mutant comes through and shocks the world every time he steps on that motherfucking stage. And this year — won’t be any fucking different.”
“The Mutant’s” Training Split for 2023 Mr. Olympia
For anyone looking to train like Walker, find his latest workout split below:
- Monday — Legs
- Tuesday — Chest, biceps, one later raise
- Wednesday — Back and traps
- Thursday — OFF
- Friday — Legs quad-dominant
- Saturday — Shoulders, triceps
- Sunday — OFF
“I did separate the body parts a little bit more being closer to the show. I just want to give attention to where it’s needed to the body parts especially with the energy being low. Instead of doing a push, pull, leg split, you know Mondays is legs, Tuesday we’re doing chest, biceps, with one side lateral raise, Wednesday is back and traps, Thursday we take off. Friday, we do legs again but this is more quad. And then Saturday is shoulders and triceps with a little bit of chest. Sunday is off. And then we repeat.”
This wasn’t Walker’s first time discussing his mentality, training, and progress ahead of Olympia. In addition to workouts and physique updates, Walker predicted 2023 Mr. Olympia gold will be decided by a showdown between himself and former 212 Olympia Derek Lunsford, who many consider the leading threat to Choopan’s title in just three weeks.
Fans can’t wait to see the sport’s ultimate prize contested by the best bodybuilders in the world. As for Nick Walker, his self-belief has never been higher, and he intends to show everyone why in 16 days.
“We’re going to put on a hell of a show for you guys. I’m truly truly confident, and I don’t give a fuck. I am truly confident I am going to win the Mr. Olympia this year. I truly am.”
Watch the full video from Walker’s YouTube channel below:
RELATED: Nick Walker Eyes Derek Lunsford Battle at 2023 Olympia: ‘I Don’t See Hadi Choopan Repeating’
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