How Did You Get Started?

I used to play rugby so I had to keep fit for that, then I was injured and forced to quit but still needed to release aggression somehow. Not being able to do this drove me crazy, to the extent of depression. I have had various operations too which has set me back, but all in all this has given me the need to hit the gym. When I hit the gym hard, all this went away. Now that I need to find ways to keep that aggression and depression away, the gym is the only way that seems to work!

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Nick Hird

What Workout Plan Worked Best For You?

My friend is a personal trainer and writes my programs. I find varying rep ranges, and keeping rest periods to a minute, minute and a half maximum works best. I also run very first thing in the morning on an empty stomach to boost my metabolism for the rest of the day.

Day 1: Arms

• Stationary Bike: 15 minutes steady
• Cross Body Hammer Curl: 3 sets of 10 reps
• Close Grip EZ Bar Curl: 3 sets of 10 reps
• EZ Bar Curls: 3 sets of 6-8 negative reps
• Triceps Rope Pushdown: 4 sets of 12 reps
• Dips: 3 sets to failure
• Incline Skull Crusher: 3 sets of 15 reps

Day 2: Off

Day 3: Shoulders/Legs

• Elliptical Trainer: 15 minutes steady
• Push Press: 5 sets of 5 reps
• Squat: 4 sets of 10 reps
• Seated Lateral Raise: 3 sets of 8 reps
• Smith Machine Shrugs: 4 sets of 5-8 reps
• Leg Press: 2 sets of 20 reps
• Triset:
  Front Raise: 3 sets of 10-15 reps
  Standing Military Press: 3 sets of 10-15 reps
  Reverse Flyes: 3 sets of 10-15 reps

Day 4: Off

Day 5: Chest/Back

• Treadmill: 15 minutes steady
• Dumbbell Bench Press: 4 sets of 10-15 reps
• Over Hand Chins: 3 sets to failure
• Chin-Up: 1 set of 1 negative rep
• Incline Narrow Bench Press: 3 sets of 10-15 reps
• Dumbbell Row: 3 sets of 6-8 reps
• Lat Pulldowns: 2 sets of 12-15 reps
• Pec Deck: 3 set of 8-12 reps

Day 6 And 7: Off

Cardio:

I run every morning 6 days a week for 30-40 minutes.

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Nick Hird

What Nutrition Plan Has Worked Best For You?

I eat as regularly as I can, and the majority of my food are protein oriented. I add in carbohydrates and healthy fats and oils (fish mainly), but try to stop eating carbs from about 3pm onwards. On days when I am not able to make the gym I lower my carb intake.

Meal 1: 7:30AM

• 40g oats
• 6 egg whites
• 100g organic almond milk

Meal 2: 10:30AM

• 1/2 scoop whey protein
• 120g FAGE 2% Greek yogurt

Meal 3: 1:00PM

• 130g cod
• 35g quinoa
• 50g cauliflower (fresh)
• 80g green beans (fresh)
• 30g macadmia nut oil

Meal 4: 3:00PM (Pre Workout)

• 113g cottage cheese
• 50g chicken breast
• 3 rice cakes

Meal 5 6:00PM

• 100g chicken breast
• 100g yams
• 40g spinach (fresh)
• 60g mixed baby greens

Meal 6: 9:00PM

• 1/2 scoop casein protein
• 120g cottage cheese
• 50g plain goats milk yogurt

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Nick Hird

What Supplements Have Given You The Greatest Gains?

I have never used supplements other than a low calorie protein shake I buy from Holland & Barrett.

Why do you love Bodybuilding?

The main reason I started bodybuilding was to relieve stress and aggression, but then when I started to see my body change I wanted more, and only in the last 7 months or so have I got serious and started to look at my diet and routines and fine tuning them to gain better results.

What Motivates You To Follow A Healthy Lifestyle?

Looking in the mirror and seeing myself in good shape, also when people comment on how well I look and how much I lift etc, also if I break my gym routine I start to get more moody and irritable than can be imagined!

I also model fitness and underwear so luckily that is a huge reason for me being the way I am.

What Made You Want To Achieve Your Goals?

Well, I have had to give up lots of things and had no choice over them, e.g the rugby because of injury, and when I'm in the gym and in control; when I'm struggling, there's only me that can let me down, and that ain't gonna happen!

I am a very competitive person so when I saw people looking good or doing something (e.g. cover models) I thought, 'I want some of that' and that pushed me! Basically, for every time I ever get knocked down, that's another rep! Every time I 'fail' at something, that's another rep, no matter what turning a negative into a positive!

What Are Your Future Bodybuilding Plans?

I intend to carry on doing modeling but start taking it a bit more seriously and try and get some contracts with good underwear brands, and my ultimate life goal is to get on the cover of Men's Health magazine, I know it's hard work, but that's why I do it!

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Nick Hird

What One Tip Would You Give Other Bodybuilders?

At the point where you think 'this is my last rep' push harder, break the mental barrier and hit that extra rep!

Who Are Your Favorite Bodybuilders?

Rob Riches and Ronnie Coleman.

What Features Do You Use On Bodybuilding.com?

My BodySpace, and am constantly looking at articles on the SuperSite!

More Bodybuilder Profiles:

:: Current Amateur Of The Week.
:: Other Previous Amateurs Of The Week.
:: Teen Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.

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