NICK CHEADLE

INSTAGRAM: nickcheadlefitness
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TWITTER: @nickcheadlefit

Nick Cheadle
It doesn’t matter if you’re just starting out or have been training for years; it doesn’t matter if you’re 8% body fat or 28% body fat; it doesn’t matter if you carry a lot of muscle or just a little bit; it doesn’t matter if you want to step on stage or simply look better naked; the weight loss process is the same.

You MUST be eating at a calorie deficit in order to lose weight; you MUST be burning more calories than you’re consuming. You MUST force your body to look for energy from sources other than food. –

You can choose to follow a paleo style protocol, avoid carbs or even eat 1 meal per day – but you’re only going to lose weight if you’re burning more calories than you’re consuming. If retaining muscle mass & improving your composition is of importance to you as it is most, aim to get the fat loss job done on as many calories as possible & consume adequate protein (1-1.4g per pound bw)

Flexible dieting not only allows me to get leaner without restriction, but it enables me to remain lean & control my composition in a calculated fashion. It’s sustainable, as I never have to go without so long as my portion control remains on point. You should start tracking your macros – sign up to my FREE newsletter to learn how you can.

Click the link in my bio nick cheadle fitness
Nick Cheadle
Nick Cheadle – TAG A MATE THAT WANTS TO GET SHREDDED

There’s no such thing as spot reduction. You can’t perform a certain exercise in order to lose weight off a certain part of your body. Maintaining a consistent calorie deficit will lead to weight loss & over time you will lose body fat. Your genetics will likely determine from where & in what order you lose said body fat, but rest assured if you stay consistent, even stubborn areas will become visibly leaner in time.

No two people are the same – there’s every chance you’ll require a different intake from the next person in order to get lean, so calculate your fat loss macros based on your bodies needs & your individual activity levels. Track your progress over time & tweak accordingly to ensure you are consistently dropping weight.

You aren’t the exception to the rule. If you are genuinely eating at a deficit (burning more calories than you consume) on a consistent basis then you will consistently be giving yourself every opportunity to burn body fat. There’s no secret to long term fat loss & getting exceptionally lean if that’s what you wish to do it all comes down to consistency.
Nick Cheadle Steve Cook
Nick Cheadle – It’s been a huge 9 days traveling around LA & Las Vegas with @joepitt_ on the #TeamAussieONattheO tour. We’ve had the opportunity to not only train with & get to know some of the biggest names in the industry but also blog about our experiences, meet plenty of new friends & experience first-hand the intensity & positivity of the fitness industry in the States.

A huge thank you must go to the team working tirelessly behind the scenes who made this trip possible from @optimumnutrition & @optimumnutrition.au – Bob, Andy, Phil, Renee, Tatiana & Jay – Joe & I are unbelievably grateful, thankful & completely humbled by the opportunities we’ve been fortunate enough to have received. It’s truly a privilege to be a part of #TeamON & to have had the opportunity to be involved on a global perspective.

Thanks to everybody for all of the support – we still have a heap of content still to come. We came, we saw & we conquered @joepitt_ – I’ve had an absolute blast man, thank you for an awesome trip, for being such a solid roomie & for contributing to this trip being such an enormous success.

Can’t wait to get home to my number one fan & most loyal supporter I’ll ever have. See you soon @becchambersfit  #TeamNCF
Nick Cheadle
Nick Cheadle – TAG A MATE THAT SHOULD BE PROUD OF THEMSELVES

Yesterday is done. Put it behind you. Whether you hit your macros perfectly, overate by a little bit, fell completely off the wagon or binge-ate until you were sick. You can’t do anything about yesterday.

The power to move forward as best you can & offer 100% effort/ compliance is yours each & every day. Your past efforts, thoughts & actions don’t need to define you – get out of bed every day with the intention of being the best you possibly can be.

Finding balance & being able to successfully practice moderation, particularly with nutrition, takes time. These characteristics typically aren’t learned overnight. Whatever your struggles, whatever your challenges, it is possible to overcome them in time. Stay patient. Do your best. Don’t beat yourself up, even if you have a bad day, week or month. Screwing up is a part of being human – it’s how you bounce back from these ordeals that truly speaks volumes about your character & willpower.

You don’t need to be absolutely perfect to progress, but you absolutely need to be consistent. Take the pressure off & focus your energy on moving forward, regardless of what lays behind you. –

#TeamNCF #TeamON @optimumnutrition @optimumnutrition.au
Nick Cheadle
Nick Cheadle – If you aren’t tracking or controlling your intake, it’s highly likely that the only way to actively ensure you’re eating less to lose weight is to starve yourself.

If you aren’t tracking or controlling your intake, it’s highly likely that the only way to actively ensure you’re eating more to gain weight is to eat far too much.

The level of control you have over your body composition is directly proportionate to the level of control you have over your intake. If you’re looking to control your body composition to the nth degree, align your expectations & methods accordingly.

Rome wasn’t built in a day, nor was it built without any calculation, thought or relatively careful planning. You don’t absolutely have to track your macros, but to avoid potential disappointment & frustration, it absolutely comes recommended for the greatest possible control of your body composition.

You can learn more about tracking your macros by signing up to my FREE mailing list by clicking the link in my bio @ nick cheadle fitness

#TeamNCF #TeamON @optimumnutrition @optimumnutrition.au
Nick Cheadle
Nick Cheadle – Meal timing & frequency is largely irrelevant to body composition, outside of impacting factors such as energy levels, mood, training, strength levels etc. There are obviously more optimal & less optimal approaches to the topic particularly when considering training intensity & performance, however the first & most important rule regarding meal timing & body composition is to meet your daily macro-nutrient targets.

Eating 6-8 small meals per day will NOT allow you to lose fat any faster than eating 3-4 (or however many) meals per day, provided the calorie & macro-nutrient breakdown of said meals is the same. The thermogenic effect of food is directly proportionate to the amount of calories consumed & NOT the frequency of feeding.

You’ll burn the same amount of calories from consuming 10 x 200 calorie meals per day as you would if you ate 1 x 2000 calorie meal per day.

Eating larger meals less frequently throughout the day is likely to help you feel more satisfied each time you eat & will also assist with reducing hunger. I personally prefer to eat anywhere from 3-5 meals per day because I enjoy eating large meals & truly satisfying my hunger & I find it inconvenient to eat more frequently than that.
Nick Cheadle
Nick Cheadle – TAG A FRIEND ON A DIET
If you want to lose fat from around your stomach
If you want to ‘tone’ your arms
If you want a more visible or prominent looking midsection
If you want to be more “shredded”, “drier” or more vascular
If you want to “firm up”
If you want to get rid of your love handles, reduce the size of your thighs or get rid of unwanted back fat
If you want to fit into your clothes more comfortably
If you want to lose a dress size, drop a belt hole or buy a newer, smaller belt
Then you need to focus on losing weight, period. Losing weight (ideally body fat) will assist with ALL of the above goals.

Eat at a calorie deficit for a consistent period of time until you reach the level of conditioning you so desire. I typically stick with 1-1.2g protein per pound of body weight – from there your carb & fat macros can largely be tailored to personal preference so long as you are still in a deficit.

Diet in an unrestrictive manner & set yourself up for long term success. For more information you can grab my FREE 10 Part Guide that debunks the biggest myths in the fitness industry by clicking the link in my bio – @ nick cheadle fitness
Nick Cheadle
Nick Cheadle – LIFESTYLE POWERBUILDING

My upcoming eBook is nearly finished over 85 pages of unadulterated information, sample programs, in-depth guides to lifting technique & testing your maxes, competitive lifting, building muscle, nutrition recommendations, approaches to cardio, flexible lifestyle management, how to pull STRONG facials like this one (notsrs) & MUCH MORE.
Nick Cheadle
Nick Cheadle – QUICK GUIDE TO WEIGHT LOSS

Weight loss occurs when you eat at a calorie deficit. You need to be burning more calories than you’re consuming to see the scales drop. Assuming there is some form of consistency in your plan

If you wish to lose weight, eat less, move more or incorporate a combination of both.

If you wish to lose a lot of weight, apply scenario above & remain consistent for an extended period of time.

If you are losing weight too slowly for your liking, then eat less, move more or incorporate a combination of both to speed up the rate at which you are losing.

If you are losing weight too quickly, then eat a little bit more, move a little bit less or incorporate a combination of both to slow the rate at which you are losing.

If you still aren’t losing after eating less, you might still be eating too much, so eat a little less again, move a little more again or incorporate another combination of both until you begin to lose once more.

If your goal is to lose weight & you are already doing so, you needn’t make any further changes unless you aren’t losing at the desired rate.

Simplify the process & play the numbers game. Track your intake, keep your activity levels constant & adjust accordingly, as above
Nick Cheadle
Nick Cheadle – WHEN YOUR PRE-WORKOUT MEAL IS ON POINT

There’s no precise formula for maintaining sufficient energy to train hard while dieting down – everybody is unique in this regard.

Hitting daily macro/ calorie requirements that have been calculated with your goals, activity levels & body composition in mind is imperative for progression, but there are a number of factors that come down to personal preference:

1: The ideal time of day you should train in order to put forward your best effort.
2: Ideal number of meals you should consume prior to your training session or per day for that matter.
3: Ideal combination of foods you should consume prior to your training session, or each day for that matter.
4: Types of supplements that help you train harder.
5: Amount, type & timing of cardio, if any, that helps send you into a deficit without interfering with strength.
6: Optimal calorie reduction & macro proportions that allows you to steadily drop weight (fat) while keeping your strength (muscle).

Some lifters like to train first thing in the morning on an empty stomach, whereas others need several meals under their belt. Some lifters don’t feel right if they don’t consume carbs before their workout, whereas some lifters consume all of their daily carbs during the 3 hours surrounding a workout. Take home message: We are all unique. Find what works for you. #TeamNCF #TeamON @optimumnutrition @optimumnutrition.au
Nick Cheadle
Nick Cheadle – DON’T LOSE YOUR GAINS THIS CHRISTMAS

The festive period will no doubt offer some out-of-the-ordinary temptations, but nothing more than you’d be confronted with ordinarily. There’s no need to pull out MyFitnessPal at every opportunity if you don’t want to, but it’s important to understand that in the same way you’ve made decisions regarding the opportunity cost of the foods you eat, you should abide by similar rules over the Christmas period. –

If you’re going to load up on roast potatoes & stuffing, maybe it should be at the expense of an enormous dessert. Similarly, if you’re going to challenge your cousin to an eggnog drinking contest, maybe you should hit the salad bar after serving yourself some turkey.

Eat mindfully. Christmas is a time for friends, family & enjoying the company of loved ones. Allow food to enhance that experience rather than dictate how much enjoyment you ultimately have during this time.
Nick Cheadle
Nick Cheadle – CALCULATING DAILY MACROS

Your daily macronutrient requirements should be calculated with your goals, activity levels & current body composition in mind. Understand that regardless of the method used to calculate them, you’ll likely only ever establish a generic starting point as far as your intake is concerned. No calculation can take into account dieting history/ genetic potential/ metabolism etc.

Once you’ve calculated your macros, there will rarely be a time you need to recalculate them. Simply stay consistent with your approach from the outset, tweaking as required & if progress stalls, consider further reducing or increasing your intake in line with your goals to push through said plateau.

You needn’t alter your intake on days you rest or perform cardio or even train legs. DAILY requirements are calculated (more often than not) with WEEKLY activity levels in mind. Essentially, it’s your WEEKLY requirements divided by seven. So long as you’re making it through your weekly training routine within the allocated period, a rest day or unplanned day off needn’t mean you go hungry, just continue to stay consistent in hitting your macros. From there, controlling & manipulating your body composition will become a walk in the park.
Nick Cheadle
Nick Cheadle – DOUBLE TAP IF YOU LOVE TO TRAIN BACK

Train hard. Lift heavy things. Eat intelligently. Enjoy yourself. Get big. Get shredded. Get whatever you want. Eat burgers. Make gains. Have the occasional beer or glass of wine. Make memories. Spend time with friends. Make new friends. Get naked. Eat pizzas & fit other calorie dense, nutrient deficient foods into your macros from time to time if you want to. Wear tight fitting t-shirts & short shorts & rock them like you were born to wear them. Find a way to do this chet for a LONG period of time & build yourself the life that you WANT.

This training & nutrition thing isn’t designed to replace the best things in your life. It should complement them, flawlessly. Be flexible with your diet. Be flexible with your training. Be flexible with your lifestyle. #TeamNCF #FlexibleLifestyle
Nick Cheadle
Nick Cheadle DOUBLE TAP if you make leg day your b*sh

I’m looking for local Sydney-based talent (video/ photo/ editing/ graphic & web design – preferably North Sydney area or willing to travel).
Nick Cheadle
Nick Cheadle – Grab an insight into how I train & the routines I personally follow in building my physique by grabbing a copy of my brand new eBook ‘Lifestyle Powerbuilding’.
Nick Cheadle
Nick Cheadle – CARDIO – BULKING & CUTTING

Consider cardio a simple tool to burn calories. It’s great for general health & for improving cardiovascular fitness & work capacity, but essentially, it assists with sending you into or further into a calorie deficit, or allows you to eat more food while maintaining a calorie surplus.

Adding in cardio when you’re bulking isn’t going to help minimise fat gain – it’s simply going to reduce the size of the surplus you’re in or even send you into a deficit, depending on how much you’re doing, unless you’ve already factored said cardio into your macro targets.

Similarly, cardio is NOT essential when cutting, so long as you’re still burning more calories than you’re consuming.

Your intake needs to be tailored to your activity levels & goals – it must stay relevant to your output in order for you to progress towards your goals. Whether or not you choose to or wish to include cardio in your routine is largely irrelevant – so long as your eating is actively geared towards your goal of a calorie deficit or a calorie surplus you will progress.
Nick Cheadle
Niick Cheadle – MY FIRST eBOOK

Grab a copy of my brand new ‘Lifestyle Powerbuilding’ eBook & receive incentives & discounts on future releases. It includes comprehensive explanations of compound lifting technique as well as how to go about programming for optimal size & strength gains & HEAPS MORE
Nick Cheadle
Nick Cheadle – ‘Your fat cells and your metabolism don’t care if it’s your birthday, your colleagues leaving do, or your best friend’s dog’s owner’s next door neighbour’s bat mitzvah.

A calorie surplus is still a calorie surplus, whether it’s from a drunken kebab, ice cream you sobbed into after an argument with your girlfriend, or Great Aunt Maude’s trifle.

Justifications for indulging in behaviours that take you further away from your goals are all well and good, but they don’t alter the outcome.’ – @mikehealthyliving

Training, nutrition & life in general is all about PRIORITIES. You aren’t the only busy person in the world nor are you the only one that has a million things on their to do list. We make time for what we truly want. Life is going to through more than it’s fair share of challenges at you, but it is how we deal with these obstacles that truly defines who we are as people & determines how successful we will be in life.
Nick Cheadle
Nick Cheadle – Meal timing & frequency is largely irrelevant to body composition, outside of impacting factors such as energy levels, mood, training, strength levels etc. There are obviously more optimal & less optimal approaches to the topic particularly when considering training intensity & performance, however the first & most important rule regarding meal timing & body composition is to meet your daily macronutrient targets.

Eating 6-8 small meals per day will NOT allow you to lose fat any faster than eating 3-4 (or however many) meals per day, provided the calorie & macronutrient breakdown of said meals is the same. The thermogenic effect of food is directly proportionate to the amount of calories consumed & NOT the frequency of feeding.

You’ll burn the same amount of calories from consuming 10 x 200 calorie meals per day as you would if you ate 1 x 2000 calorie meal per day.

Eating larger meals less frequently throughout the day is likely to help you feel more satisfied each time you eat & will also assist with reducing hunger. I personally prefer to eat anywhere from 3-5 meals per day because I enjoy eating large meals & truly satisfying my hunger & I find it inconvenient to eat more frequently than that.
Nick Cheadle
Nick Cheadle – We live in a world where the stereotypical dream body has minimal body fat. Everybody wants to be lean. Everybody wants the ideal beach body. Everybody wants a shredded six pack or the ultimate bikini body. As such, the majority of dietary compliance & training programming for the average gym punter is centered around fat loss; calorie deficits, resistance training, cardio, restriction, etc.

Entirely understandable – but these strategies are far from optimal for muscle building. Sure, you may experience some ‘newbie’ gains & build a little muscle along the way – but unfortunately you can’t always count on this happening.

The reality is if you haven’t spent any reasonable amount of time training & eating at a surplus (i.e. eating more calories than your body requires to maintain it’s weight), it is likely you are ultimately going to be disappointed with the muscle mass you have when you get to the particular body fat percentage or look you are chasing. Not to mention, the muscle mass you do have may not enable you to diet on a calorie intake that is sustainable for a long period of time.

MOST aren’t chasing an ‘off-season’ look, however, when considering long term physique development, it might be worthwhile implementing strategically placed ‘improvement seasons’ & periods of training supplemented with a slightly higher calorie intake in order to truly achieve the physique you desire over time. You need to spend time actually building muscle if you wish to look muscular in any way (hence ‘bodybuilding’).

Sure – increasing your intake will inevitably lead to some form of fat gain, but it needn’t be an excuse to get lazy & pile on weight whilst eating everything in sight, simply control the size of your surplus so you can gain in a controlled fashion whilst maintaining your conditioning.

The more muscle you can pack onto your frame during your period of time eating at a caloric surplus, the more calories you’ll likely be able to consume when it next comes time to ‘cut’/ lean down. No great physique was built overnight; or more specifically, over 12-16 weeks of dieting.
Nick Cheadle
Nick Cheadle – When leg day pump is REAL

Guys dream of them & girls will do anything to have them. Ensuring your glutes are firing adequately during lower body & compound movements is imperative to helping build a strong posterior chain & growing a powerful & impressive set of glutes & legs.

Sending out a four part series on GLUTE TRAINING & how to maximize your time spent in the gym to ensure you’re adding MASS to your A$$

Fill out your jeans, drive the boys crazy & learn how to recruit your buns to turn up the volume of your workouts. Can’t fit all four parts on IG, so you can grab your copy for free below, so long as you’ve signed up to receive my newsletter. @ nick cheadle fitness
Nick Cheadle
Nick Cheadle – TAG SOMEBODY THAT INSPIRES YOU

Inspiration comes from all manner of places. It’s a stimulating feeling that we seek to motivate us, to continue pressing forward through hardships and to find meaning amidst chaos. What inspires us is sometimes found in the rarest of forms. It is sometimes in plain sight. It is often stumbled upon without intention, and it is sometimes graciously handed to us in the form of wise words, spoken by experienced and influential minds or by a simple presence.

Great to get a last morning lift in with ON brother @leonw84, my man @mikecarrillofitness & @he_has.1.leg one of the strongest dudes I’ve met. Was a seriously great way to start the last day of the expo. –

Follow me on SnapChat nickcheadlefit
Nick Cheadle
Nick Cheadle – Just arrived in Chicago. Time to dial it in shooting at Optimum Nutrition HQ over the next few days.

Follow me on SnapChat for some behind the scenes of the shoot & ON offices nickcheadlefit
Nick Cheadle
Nick Cheadle – Gym was closed today so I spent my morning earning my Easter calories picking up chicks  @becchambersfit

Do your best not to over complicate the process of losing or gaining weight. You won’t always have access to your facility or be able to follow your training protocol precisely week after week, so plan ahead, stay flexible & do what you can to ensure your energy balance remains on the right side of maintenance by the end of the week & that you make it through your volume targets given your current goals.

Literally everything is closed on Easter Friday so we just made sure to structure our week accordingly – we lifted most other days & hit cardio today to ensure that by the end of the week we’ve still made it through an adequate amount of work. It doesn’t really matter what order you complete your workout in, or if that order has to change every so often to allow greater flexibility & sustainability.

Don’t over complicate the process of losing or gaining weight. Be as flexible as possible whilst ensuring you’re simply burning/ eating enough calories. Happy Easter.
Nick Cheadle Audi RS5
Nick Cheadle – #BuildYourBrand

Almost 7 years ago I started as a passion-less personal trainer running 6-10 sessions per week, barely making enough money to cover rent. My sole purpose was to earn as much as I could while studying a degree that at the time I didn’t enjoy.

Now I get to do something I truly love each time I wake up & have the opportunity to help, influence & inspire thousands of people on a daily basis, travel the world & represent some truly amazing companies too. It’s truly mind-blowing & completely humbling.

You can achieve & build upon anything you put your mind to & work at tirelessly. I’m blown away by the support you guys all show me – thank you for following along & for helping contribute to what has been such a fantastic ride thus far. Here’s to future GAINS! Nick Cheadle Fitness

You won’t get much done if you only grind on days you feel good #TeamNCF #YouGetWhatYouWorkFor @optimumnutrition @optimumnutrition.au
Nick Cheadle Nike
Nick Cheadle – TAG A SNEAKERHEAD

Make sure to bring your sneaker A-Game to the third & final day at The Arnold Ohio. We all know it’s really just a fashion expo Come say hey & grab some samples from Optimum Nutrition Booth 1719.

#KicksoftheDay – Nike SB Janoski Max ‘One Nation’
Made by: @solecustom
Discount code: NICKFITNESS
Nick Cheadle Nike Roshe
Nick Cheadle – Colour coordinate harder than me in the lead up to this Australia Day & score yourself some free @officialbetterbodies gear when you spend a certain amount on items like these tapered sweats & SnapBacks at @activewearonline

Look good, feel good, train more effectively. It’s science. Tag a style guru #TeamNCF #KicksoftheDay Nick Cheadle Fitness
Nick Cheadle Shoes
Nick Cheadle – TAG A SNEAKERHEAD

You guys rocked my world today! Day 2 was the ultimate in humbling experiences – I took more photos than I could count, shared way too many donuts with new friends, ran out of signing cards & even scribbled with permanent marker on a couple of iPhones! Not to mention hit a lift & donut session with 50+ AMAZING humans. Talk about making a guy feel special

Make sure to bring your sneaker A-Game to the third & final day of The Arnold Classic tomorrow. We all know it’s really just a fashion expo in disguise Come say hey & grab some samples. – Nick Cheadle

#KicksoftheDay – Nike Roche Run ‘Highlighter’
Made by: @k_o.brand_kickasso
Watch: @gshock_us
Nick Cheadle Steve Cook
Nick Cheadle – THREE WEEKS UNTIL THE OLYMPIA

Three weeks out from an upcoming trip to the U.S. with @pittkidd for Optimum Nutrition & the Olympia Expo weekend. Hitting LA on the way to Vegas hope to meet some of you over there!

Make sure to subscribe to nick cheadle fitness if you’d like to stay up to date & get all the behind-the-scenes action from our trip, including photoshoots, training sessions & eating while traveling.

Those Turn-back Tuesday feels The Arnold’s earlier in the year with ON team mate Steve Cook Nick Cheadle
Nick Cheadle Steve Cook
Nick Cheadle – Throwback. Push day with the man. Full video up on Swoldier Nation. Steve Cook @joepitt_ #TeamON