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Nick Walker Shares His Diet and Prep for the 2023 Arnold Classic


The 2023 Arnold Classic is scheduled for March 2-5, 2023, in Columbus, OH. It will feature some of the biggest names in the Men’s Open division clashing for the highest prize purse in the contest’s history — $300,000. Among those battling is the 2022 Mr. Olympia bronze medalist, Nick Walker, who joined the roster following the withdrawal of Charles Griffen and Blessing Awodibu.

On Jan. 28, 2023, Walker took to his YouTube channel to share a day in the life of his prep for the sport’s second biggest contest of the year, including a breakdown of his current diet. Walker is arguably the front runner to win the contest, as several other big names such as seven-time 212 Olympia champion Flex Lewis and Iain Valliere predict Walker will triumph over two-time Mr. Olympia Mamdouh “Big Ramy” Elssbiay and two-time Arnold Classic champion William Bonac.

The last time Walker appeared on the Arnold Classic stage was in 2021 when he won. Check out his prep for the 2023 edition in the video below:

[Related: Ryan Terry Shares the Recipe for His 1,874-Calorie Off-Season Mass-Building Protein Shake]

The vlog opened on Walker in his car at 7:39 am before he performed his fasted cardio. His current programming still calls for 20 minutes of cardio six days per week.

Meals, Training, and Supplements

Afterward, Walker grabbed a cold brew coffee. However, unlike the black coffee he drank before the 2022 Olympia, he has since added two stevia and two pumps of sugar-free vanilla to his cold brew. Fortunately for him, he gets the benefits of added flavor without any noticeable drawbacks, as the adjustment hasn’t noticeably affected his physique or energy levels.
The following items were visible Walker’s grocery cart at Trader Joe’s:


Walker’s morning shake, blended with water and ice, consisted of the following:

Gluta HD — 20 grams
GI — for gut health
Daily Greens — espresso flavor

The 2022 Mr. Olympia bronze medalists supplement stack includes:

Vita HD
Liver HD
Kidney HD

Walker’s meals are primarily provided by MegaFit Meals. His first meal is steak, onions, mushrooms, two whole eggs, and ground cinnamon. His second meal, pre-workout, was chicken with mustard and rice and banana with almond butter, cinnamon, and salt.

[Related: Phil Heath, Frank Sepe, and Mike O’Hearn Talk Motivation, Routines, and the Generational Divide In The Fitness Community]

The workout featured in the video is Walker’s second appearance at the gym. He is notorious for training by feel and adjusting his workouts on the fly, but the plan for the day was chest and biceps. He performed cable flyes, incline machine chest presses

When the cameraperson asked Walker what aspects of his physique he felt needed the most improvement, he stated that he wouldn’t get any bigger before the 2023 Arnold. This is likely due to being unable to maintain a caloric surplus to pack on mass. However, he felt he could add more density to his back and bring out it’s detailing further — a process he’s focused on for a while.

The workout continued with a flat bench, dumbbell press, and bodyweight dips superset with push-ups. His biceps training opened with single-arm dumbbell curls. His post-workout meal consisted of steak, rice, and salt. His fifth meal was chicken, ghee butter, string beans, and rice with salt and cinnamon. Right before bed, Walker consumes a final meal of chicken, rice, olive oil, mustard, cinnamon, and salt.

Featured image: @nick_walker39 on Instagram

The post Nick Walker Shares His Diet and Prep for the 2023 Arnold Classic appeared first on BarBend.

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