Name: Nick Cheadle
Height: 187 Cm
Weight: 84 Kg 185 Lbs
Occupation: Personal Trainer
Fitness wise – placing 3rd in the ANB Fitness Model Nationals was pretty special as it was my first comp – it has only fuelled the fire for more competition later this year.
Business wise – running my successful Personal Training business – ‘Nick Cheadle Fitness’ – has been extremely rewarding. Having the opportunity to make a difference in people’s lives & helping my clients achieve their goals, whether it be in or out of the gym, as well as building valuable relationships with them & other like-minded individuals reminds me that I have one of the greatest jobs in the world.
When did you get started with fitness?
I started doing the typical beach weights routine around the age of 16 at school. Everyone just wanted to have a big chest and big arms, so most afternoons that we didn’t have school sporting commitments we’d be doing curls in the school gym.
I’d always been interested in performance, & factors affecting performance, & had often spoken about educating myself further. I enrolled in a PT course for several reasons; to learn more about training principles & techniques, & to give me a flexible job whilst I started University.
I’ve now been a Personal Trainer for 3 years & it has been in this time that I have taken a genuine interest in proper training & more importantly in nutrition. I run my own business ‘Nick Cheadle Fitness’ which involves one-on-one personal training as well as writing online meal plans & workout regimes & promoting a healthier lifestyle through my Facebook page.
What drives you to be so fit?
I love the lifestyle I lead & I love looking the way I do – I won’t lie, I include myself in the 95% of people who come into the gym simply to look better. These days though, there is more to it; I want to continue to lead by example to friends, family & in particular my wonderful clients that you can lead a healthy lifestyle, train hard & look & feel as good as you possibly can. What originally started off as a vanity contest has since turned into a way of life & career.
What has been the hardest obstacle for you to overcome?
Food – understanding basic nutrition principles during my earlier training days, and coming to terms with consistency in my eating habits; suppressing cravings for sweet foods; maintaining composure & motivation to achieve my goals in the gym through my time spent in the kitchen.
What is your favorite body part to train?
Chest – I love the pump from a big chest day. I find dumbbell chest presses in particular are fantastic for this.
Do you incorporate much cardio into your training?
My cardio training tends to vary in accordance with my diet. I love to incorporate HIIT training – whether it be treadmill hill sprints or outdoor sprint work – into my routine when my calories & carbs are slightly higher, however normally I perform resistance training at a reasonably high intensity & perform minimal cardio. If I have a comp or shoot coming up then I may introduce some MISS cardio to trim down a little more.
Could you tell us about your current training program?
I like to change things up in the gym regularly. At the moment I’m training each muscle group at high volume 1 x per week, with arms & abs 2-3 times per week. I perform anywhere from 4-6 sets of 10-12 reps but always make sure to listen to my body – if I feel I can push out a few more reps then I will. An average week might include:
Monday – Chest/ Biceps/ Abs
Dumbbell Bench Press 4 x 12
Incline Bench Press 4 x 12
Cable Flyes superset w/ Pushups 3 x 10-15
Decline/ Flat Barbell Press 3 x 12
Dumbbell Pullovers superset w/ Seated Incline Bicep Curls 4 x 12
Standing Barbell Curls 3 x 12
Hammer Curls 3 x 12
Hanging Leg Raises 3 x 25
Stomach Vacuums 10 x 20 secs
Tuesday – Back/ Triceps
Chin Ups 4 x 12
Barbell Rows 4 x 12
Lat Pull Downs 4 x 12
Seated Rows 4 x 12
Reverse Flyes superset w/ Hyperextensions 3 x 15-20
Skull-crushers 3 x 12
Tricep Pushdowns 3 x 12
Wednesday – Legs/ Abs
Squats 5 x 12
Deadlifts 4 x 12
Lunges superset w/ Leg Press 3 x 30, 12
Leg Extensions superset w/ Hamstring Curls – 4 x 12
Standing/ Seated Calf Raises – 2 x failure
Decline Sit Ups 3 x 25
Lying Leg Extensions 3 x 40
Reverse Crunches on Bench 3 x 20
Thursday – Shoulders
Behind the Neck Press – 6 x 8
Arnold Press superset w/ Upright Row – 4 x 12
Lateral Delt Raises 3 x 12
Front Delt Raises – 3 x 12
Single Arm Reverse Cable Flyes – 3 x 12
Friday – Biceps/ Triceps/ Abs
Standing Barbell Curls superset w/ Skull Crushers 3 x 12
Seated Incline Bicep Curls superset w/ French Press 3 x 12
Standing Hammer Curls superset w/ Tricep Dips
Preacher Curls superset w/ Tricep Push Downs 3 x 12
Stomach Vacuums 10 x 20 secs
Hanging Leg Raises 3 x 25
Cable Crunches 3 x 20
Hanging Knees to Elbows 3 x 10
Saturday & Sunday
REST DAYS – Cardio if I feel like it.
What does your diet look like?
I love talking diet & nutrition – it absolutely fascinates me! I follow IIFYM (If it fits your macros), which has really set me free in regards to letting my hair down a little. Generally I stick to clean, unprocessed foods however this gives me the freedom to change things up on the go – it’s not always possible to eat chicken & broccoli! As long as I hit my protein, carbs & fat goals for each day based on my goals then I’m happy. Generally, I eat 5 meals throughout the day, each spaced around 3 hours apart from one another, as my body tends to work well like this. I also drink 5-6 litres of water a day. The main foods I eat include:
- Brown/ basmati rice
- Soy lin toast
- Rice cakes
- Blueberries/ strawberries/ bananas
- Eggs & egg whites
- Protein powder
- Salads – tomatoes/ spinach/ mushrooms etc
- Broccoli & other mixed veggies
I change my diet regularly, usually sticking to around 2200 calories per day. At the time of this interview, I’m going high protein, moderate carb, and low fats.
Meal 1 – ¾ cup oats w/ 1.5 scoops hydrolysed whey. P38.1/C52.0/F10.0.
Meal 2 – 175 grams cooked wholemeal pasta w/ tuna & tomato paste. P43.5/C49.3/F2.7.
Meal 3 – 175 grams cooked wholemeal pasta w/ tuna & tomato paste. P43.5/C49.3/F2.7.
Meal 4 (Post Workout) – 1.5 scoops hydrolysed whey & banana. P31.3/C37.5/F6.4.
Meal 5 – 200 grams cooked chicken breast/ white fish w/ 150 grams mixed vegetables. P66.3/C10.0/F7.7.
Meal 6 – 6 egg whites w/ 1 scoop whey. P41.6/C8.4/F4.3.
Protein – 264.2 grams / Carbs – 206.5 grams / Fats – 33.8 grams.
Do you Take Any Supplements?
- Whey protein – varies, but at the moment I’m using BNRG Protowhey Vanilla Crème. It is unbelievably delicious!
- Multivitamin – Controlled Labs Orang Triad
- Fish Oil
- Vitamin C
- Calcium, Magnesium & D3
If you could start back form the first day you started training would you do anything different?
Educate myself on proper nutrition & ASK MORE QUESTIONS. I believe too many people fail to ask enough questions. We all have to start somewhere & the sooner you can figure out what it is you need to know, the sooner you will become closer to achieving your goals.
What is your biggest “Fitness” accomplishment?
Excluding my PT business & online fan base through Facebook – placing 3rd in the ANB National Fitness Model Comp. It was my first contest & an absolute thrill to step up on stage. Can’t wait to give it another crack this year.
Is there anyone in the fitness industry that you look up to?
Some of the big name Fitness Models who take the time to give back & help others – blokes like David Kimmerle & Rob Riches who really go the extra mile to help people out. They both work so hard at what they do; their lifestyles & what they have each accomplished is inspiring in itself.
Final Advice For Readers?
1. Take the time to educate yourself on proper nutrition & training.
2. Ask questions – we all had to start somewhere!
3. Give yourself time. This is a marathon & not a 100m sprint.
– Nick Cheadle