Rising Star: Nick Cheadle Talks With Simplyshredded.com

Quick Stats:

Age: 26
Height: 6’1”– 186 cm
Weight: 209 lbs – 95 kg

How did you get started?

I was heavily into playing cricket at a young age. I also played rugby and tennis. After high school, I no longer had a routine and was less active. After moving away from home, despite working as a personal trainer, I started to get a little ‘fluffy’ at one point! I rarely cooked and ate a lot of take-out food, and it definitely started to show. At the time, I had no concept of nutrition and believed all I needed was to find the ‘right’ training program. 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. 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.

I struggled with binge-eating and I would end up throwing off my progress for weeks at a time. The restrictive nature of my dieting ultimately fuelled my fire and contributed to who I am today.

What motivates you to keep going and push harder?

I have an inner drive to push myself harder. Having the opportunity to motivate and share what I’ve learned with others is a big thing for me too. I remember how hard it all seemed for me in the beginning.

It’s been great to be able to ‘transform’ my body, and I love feeling confident in the way I look, but the opportunity to inspire and impart knowledge on others has been the real icing on the cake.

What is your current training philosophy?

I perform squats, bench press and deadlifts 2-3 times per week and incorporate light, moderate and heavy days depending on my training focus. I place the emphasis on increasing volume over time, rather than cramming as much volume into one session as I can, and I perform traditional bodybuilding-style accessory work to supplement main lifts. I include supersets, drop sets and other overload techniques to keep the intensity high.

Full Routine:

Monday: Moderate Deadlifts/Chest/ Shoulders

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: Heavy Squats/Lower Body Accessory

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: Chest/Back/Shoulders

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: Cardio/Abs/Calves

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: Heavy Deadlifts/Back/Chest

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: Moderate Quads/Hamstrings

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: Off/Cardio

Sprints

Favorite form of cardio?

I prefer to incorporate HIIT into my own routine. Depending on my goals, I’ll perform cardio once or twice a week. There have been times when I have eliminated it all together, but generally I find I feel better when I have a little aerobic activity in my routine.

A standard session will consist of 6-8 sprints at 100% intensity for 15-20 seconds, with a 1:40 of active rest.

What is your approach to nutrition?

I am a firm believer in balance and moderation. I preach and follow flexible dieting principles. The beauty of following flexible dieting is the opportunity to vary my portion sizes. I track my macros and eat predominantly whole foods.

I also make sure to consume an adequate amount of fruits and vegetables and stay consistent with my diet.

Do you bulk and cut or stay lean year round?

I prefer to stay on the leaner side when I can. But it often depends on my schedule. Towards the end of this year, I plan on making some improvements to my physique, this will allow me the opportunity to enjoy some more food, while bringing up my weaker points.

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

What is your supplementation like?

I’m sponsored by Optimum Nutrition and incorporate the following into my routine:

Whey
BCAA’s
Creatine
Pre-Workout Stimulant

What are your best 3 tips for someone looking to reach their goal physique?

Make sure your daily caloric intake is in-line with your goals.
Focus on compound lifts and progressive overload.
Stay consistent. Your body counts calories and macros on the weekends even when you don’t!