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Nick Walker’s Body Transformation – Workout Routine and Diet Plan
Table of Contents
2021 Arnold Classic Champion Nick Walker, also known as The Mutant, is a professional bodybuilder in the open division and influencer from the USA.
He is considered one of the greatest bodybuilders as he fixed the positions in the most prestigious bodybuilding event in the world, Mr Olympia.
Moreover, he fixed fifth place at the 2021 Mr Olympia, and with better performance, he got the second position at the 2022 Mr Olympia.
Yet, he isn’t satisfied! So, he is currently training for the 2023 Arnold Classic, the second most prestigious bodybuilding competition.
He is a motivation for many beginner bodybuilders. That’s why we’re sharing Nick Walker’s biography, from his personal to professional life.
Personal Life
Nick is a highly focused and insane bodybuilder and influencer, famous for his bulk physique and well-developed muscular body.
He has a YouTube channel with 228K subscribers and an Instagram account with 1.2M followers, where he shares his bodybuilding photos and videos.
HD Muscles is the latest sponsor of Nick Walker, according to a post he shared on his Instagram profile.
While researching this muscular bodybuilder, we found that he is single (relationship status), and when asked why he replied:
The reply really shows his spirit and determination toward his bodybuilding goals.
- Nick Name: The Mutant
- Year of Birth: 3rd August 1994
- Zodiac: Leo
- Country: New Jersey, United States
- Parents: Louis Walker and Tracie Walker
- Elder Brother: Louis Walker Sr. (a professional bodybuilder)
- Nationality: American
- Religion: Christian
- Profession: Bodybuilder
- Weight: 250 lbs or 113Kg
- Height: 1.8m, 180cm, or 5′ 11″
The Mutant Early Life
Nick was never into bodybuilding and never thought he’ll become one of the top bodybuilders and bookmark his name in the bodybuilding industry.
When he was a child, he got molested, and it became hard for him to trust anyone. That’s why he grew up as a loner. He had no contact with friends and not even with his family for a point of time due to his childhood traumatizing experience.
In a Q&A, when he was asked about this, he replied that he felt like he had everything. So, he definitely isolated himself from everyone.
Later, he gets himself into drug and alcohol addiction, making him worse. But after a point of time, he realized his fault and wanted to do something better in life.
Then, bodybuilding comes into his life! He started lifting weights and decided to make his career in this.
Many obstacles come in his path, but with his determination, willpower, and hard work, he breaks through them, and the rest is history.
Nick’s Idol | The GOAT for Him
Nick was really impressed and inspired by the famous four-time Mr. Olympia-winning champion Jay Cuttler.
However, there are several bodybuilders with more Mr. Olympia titles, such as Lee Haney and Arnold Schwarzenegger, but Jay is the biggest motivation. He said:
That’s not all; Jay is also a big fan of this American bodybuilder. He has also praised Nick through his YouTube video.
In addition, he also went to meet Nick after the Arnold Classic, prejudging to congratulate him for his exceptional showing.
And it isn’t necessary to tell how Nick would feel when his idol personally met and congratulated him.
Nick Walker Career and Competition
Nick Walker started his bodybuilding journey at the age of 17 years when his father was training him.
But after a point of time, he realized it required a lot of hard work and more intense training to get to the top. And then, he hired his first coach.
But the coach put Nick on a strict diet instead of more heavy training and took his weight from 225 to 159 in four weeks.
As a career in bodybuilding, Nick got his first break as a teen. He fixed the third position in the men’s open light heavyweight at the Eastern, in New York, USA.
Again, he participated in the Teenage Nationals in NPC Eastern USA Championships for the first time and got first place.
After that, there’s no coming back for Nick. He started participating in every championship and often secured the top three positions.
Nick got his biggest break when he won the 2021 New York Pro (1st position) as he became an Olympia qualifier.
Moreover, he secured 5th position in the 2021 Mr. Olympia and 2nd in the 2022 Mr. Olympia competition.
Want to know his complete career and competition history, have a look at it!
Nick Walker Competition and Winning
- 2013 NPC Eastern USA Championships – Men’s Novice Light Heavyweight [7th]
- 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 – 2nd
- 2023 Arnold Classic – TBD
So, how a molested child become one of the best bodybuilders worldwide? What workout does he perform?
Let’s find out!
Nick Walker Workout Routine
Nick is really focused and determined with his regular workout plan. He doesn’t try to change his routine and plan every week. He says:
I don’t really believe in changing exercises week to week. I like to keep progressing with the same exercises until progression seems to stall or something is just not clicking anymore; then I’ll make a change.
According to Nick, he sticks to the same workout plan until he makes progress or there’s nothing to get from them anymore.
In 2019, Nick found a great coach, Matt Jansen, who trained him to fix the top (1st) position in the Arnold Classic.
According to Nick, Matt is more than just a professional coach for him. He said they are like best friends, they are family, and he finds a brother in him.
However, somehow, Matt is not coaching Nick anymore, as revealed by Matt himself!
Matt said Nick and I are not working together. We had a good run. I wish him the best! The rookie season for the history books!
But that is not the end! The Mutant shifted to Florida for further training. He and his new team are training harder to make the muscular guy the Mr. Olympia champion.
Nick has shared the workout routine that he performs regularly to build and maintain a muscular physique.
Below are the exercises Nick performs for particular muscle groups:
#1. High-Intensity Back Workout
- Cable lat pulldown
- Assisted T-bar row
- Seated cable row w/ long angled bar
- Assisted pull-ups
- Reverse the low grip row using the machine
- Weighted back extensions
- Straight arm cable pushdowns
- The power tower leg raises
Pro Tip
In high-intensity back workouts, you must maintain proper form, posture, and technique to avoid injury and ensure effective muscle activation.
#2. Shoulder and Triceps Workout
- Seated dumbbell shoulder press
- Machine standing shoulder lateral raise
- Machine seated shoulder press
- Cable standing shoulder lateral raise
- Cable seated wide-grip row
- Machine row
- Reverse pec dec
- Cross cable pushdown
- Arsenal dip machine
Pro Tip
If you’re a beginner, start your shoulder workout with less weight and more sets to improve muscle endurance and coordination. Try varying your grip and hand position to target different muscle fibres.
#3. Legs Workout
- Leg extensions
- Leg press
- Hack squat
- Single-leg extensions
- Walking lunges
- Sissy squats (body weight)
- Thigh adduction machine
- Seated hamstring curl
- Lying leg curl
- Standing single-leg hamstring curl machine
- Cable stiff-legged deadlift
- Machine hip thrust
- High stance leg press
- Leg abduction machine
- Cable pulldown
- Machine seated straight leg calf raise
Pro Tip
You can also try some single-leg workouts to improve stability and balance. Don’t forget to warm up before performing leg workouts to avoid injury.
#4. Arm Workout
- Triceps cable pushdown
- Barbell curl 21s
- Arsenal dip machine
- Cable biceps curls
- Cross cable pushdowns
- Machine preacher curl
- Incline overhead dumbbell extension
- Hammer curl
Pro Tip
For effective arm workouts, vary your grip and hand position, use resistance equipment, and remember to warm up, use proper form, and progressively increase weight.
#5. Chest Workout
- Pec Deck Flyes
- Incline Dumbbell Press
- Incline Chest Press Machine
- Triceps Pushdowns
- Seated Triceps Dips
- Pec Deck Flye
- Cable Side Laterals
- Flat Chest Press Machine
Pro Tip
In chiselled chest workouts, it’s important to incorporate incline and decline movements to target different areas (muscle groups) of the chest.
You must have seen the Mutant arms; he has built like some of the best ones. He follows this while performing high-intensity workouts.
“It’s not about the weight — that comes with time. It’s about contracting the muscle the best you can.”
In addition, he says, “Training is supposed to be fun; you want to make sure you’re having fun and enjoying every moment of your training.”
From Nick Walker workout routine, you can imagine his dedication, passion, and willpower that motivate him to get up from bed and work until he burns out every day.
Indeed, Nick loves the way he lives his life. He says I’m living my life the exact way I want to; I’m living life on my terms; I’m living my dream to the fullest.”
Nick Walker Bodybuilder Diet and Nutrition
Bodybuilding isn’t just about working your ass hard in the gym; it’s also about the diet and nutrition one takes every day.
Diet plays a vital role in building a career, as it can make or break your physique.
Professionals state that following a healthy, balanced diet can provide all the necessary nutrients to the body for muscle growth and repair.
Moreover, consuming enough protein, carbohydrates, and healthy fats is important to ensure that the body has the energy and resources it needs to build and maintain muscle.
In the case of professional bodybuilders like the Mutant, diet is one of the most important things in their life.
That’s why Nick’s coach has designed a properly balanced diet. Whether the coach is available, Nick must eat according to his diet plan.
Recently, Nick shared a complete day diet chart on his YouTube channel, including six meals totalling 4,567 calories.
Meal #1 (Pre-Workout)
- Chicken
- Onions
- 75 grams of hot cereal
- 80 grams banana
- Peppers
- 75 grams of grains
- 80 grams banana
- 100 grams blueberries
- 20 grams of almond butter
- Pink salt
After an hour of taking his first meal, he prepares and takes his actual pre-workout supplement before hitting the gym, including:
- 20 grams RAW EAAs
- Raw Pump
- 60 grams Raw Intra-workout
- Creatine.
(Post-Workout) Meal #2
- Chicken
- 2 eggs
- Ground Cinnamon
- Garlic
- Sweet poppy sauce.
Meal #3
- Steak
- Jasmine rice
- Onions
- Peppers
- 2 eggs.
Meal #4
- Chicken
- Peppers
- Onions
- Jasmine rice
- Macadamia nut oil
- Ground cinnamon
- Garlic spices
#5 Meal
- Chicken
- Peppers
- Onions
- Jasmine rice
- Macadamia nut oil
- Ground cinnamon
- Garlic
Meal #6
- Steak
- Onions
- Peppers
- Brownie
- Almond butter
Thus, this is the everyday meal of Nick Walker that he follows for weeks without even slight cheating.
However, everybody can’t stick to this kind of diet plan, especially beginners. And later they complain the workout of not give desired results.
According to Nick, diet is the most important part of bodybuilding. He says:
Simple sh*t, guys. It’s the same routine every day. Same foods every day. It’s the consistency that counts.
Hence, this is everything you need to know about the well-known American bodybuilder Nick Walker, famous for the Mutant.
Wrapping Up
Nick Walker, also known as the Mutant, is a professional open-division American bodybuilder and influencer who fixed 1st position in the 2021 Arnold Classic and 2nd at the 2022 Mr. Olympia.
In the above sections, you can find everything about this 27-year-old bodybuilder, from childhood to career to workouts to diet.
According to him, one should not start bodybuilding just with a view to making a career in it; he/she must enjoy it.
Moreover, for fellow beginners, he says, “When you have a strong passion for something, when you love to do something, the thought of burning out just doesn’t occur.”
He also shares several workout videos and photos on his YouTube and Instagram channels. You can check them out!