Mar 15

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Nick Bracken – If You Fail To Prepare Than Prepare To Fail


Age: 24
Weight: 76kg
Height: 177cm
Chest size: 42”
Waist size: 30”
Bicep size: 15”
Calves size: 16.5”

Workout Routine:

Monday – Quads / Hamstrings / Abs
Tues – Arms
Wednesday – Shoulders / Abs / Calves
Thursday – Back
Friday – Shoulders / Abs
Saturday – OFF / Cardio
Sunday – I use Sunday as a maintenance day, I believe I have quite a few lagging body parts so I use this day to use high rep, high volume to get as much blood pumping to the certain muscle group on the day.

Cutting Diet:

I like to keep quite a strict lean diet throughout the year.
Meal 1 – 9 – 12 egg whites mixed with Protein Shake
Oats + berries
Meal 2 – Chicken or Turkey with brown rice + greens
Meal 3 – Chicken or Turkey with brown rice + greens
Meal 4 – Chicken or Turkey with brown rice + greens
Meal 5 – Chicken or Turkey with brown rice + greens
Meal 6 – Chicken or Turkey with brown rice + greens
- I would generally change this meal up with a red meat such as Kangaroo or eye fillet steak and sweet potatoes.
Meal 7 – Casein shake + natural peanut butter.

Bulking Diet:

I wouldn’t call it a bulking stage I just eat more of what I posted in my cutting diet. Although I do allow for two cheat meals a week and this generally kills of any cravings I have.

When and why did you get started?

Quite simple really, I was sick and tired of being the skinny kid. I was literally a walking skeleton – I played AFL (Australian Rules Football) throughout my childhood and always found my featherweight physique would be the burden to my game. I was generally playing against people who would be 20-30lbs heavier than me.

Will you always strive to get stronger or at some point just try to maintain?

Every day is a battle to better myself – weather it be in the gym or out of the gym. I’m not a massive bloke and I’m a slow gainer however when I get my gains they are here to stay. I will maintain to keep as lean as possible throughout the year.

Have you done any competitions or plan to?

You bet! I will be competing in the ANB Asia Pacific Fitness Model category this year – Being my first comp I’m really looking forward to the opportunity to stepping on stage with some amazing athletes and hopefully this category continues to grow here in Australia. This is THE fitness competition to enter in Australia as it provides the most exposure and the best fitness models from around Australia. I’m really looking forward too it :)

What would be your biggest dream to be able to achieve?

Wow! That is a seriously good question. We all have dreams, some that are close and some that are distant. One of my biggest dreams has been achieved already, I married the women (brie) of my dreams last year.

My biggest dream at the moment for my fitness goals would have to be to do well in the above competition and to further my career as a fitness model.

Businesses dreams would be to give my photography business and fitness business and the people involved the best possible chance of success. I want to take it to all sorts of levels and to continue helping people gain a true understanding of a healthy lifestyle and general well being.

Do you ever struggle to stick to your diet and eat lots of junk food?

I’m not going to lie I have a crazy sweet tooth but I maintain it quite well. I allow myself to cheat with two meals per week however, most of my meals throughout the week squash cravings. If I feel like something that is not included in my weekly “allowance” then I’ll have it earlier in the week and go without at the end of the week.

Allot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?

I haven’t touched a full drink in 7 months. I will sometimes have a 1/4 cup of red wine with a red meat based meal, but it’s very rare. I decided that for me to be at my personal best 365 days of the year alcohol cannot be apart of my diet. I would much rather get my calories from food.

If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)

Crazy hard question to answer! At the moment I’m enjoying the basics (fish oil, multi’s, BCAA’s) But if I could chose one it would have to be a pre-workout.

MusclePharm Assault – I absolutely love this stuff. I have tried most of the pre-workouts on the market and this is by far the best in my opinion. The guys at MP have done such a good job to come up with an insane matrix and for me – I found most pre’s were giving me insane crash. This product does not give you a crash AT ALL!

Your favourite food?

Wood-oven pizza baby or my father in law’s pasta – You cannot beat Authentic Italian pasta. Best thing about it? It works with my macros!

If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be and why?

I’m going to have answer this in two parts! If we are talking fitness based – I would love Rob Riches’ Abs, James Ellis’ Chest & Arnold’s Biceps! – How crazy would that look!
Mix that with the following;
Steve Jobs – Brain, Michael Jordon’s – Will & Bill Gates knowledge and business understanding.

Who do you look up to these days and why?

As an aspiring fitness model I would look up to the likes of Rob Riches & Greg Plitt however It’s not only the “big names” of the industry that make me want to push harder – WBFF pro AJ Ellison is a continuous inspiration for me, undoubtedly one of the most underrated physiques in the world. Another would be cover model Joe Donnelly as well – An absolute beast.

The biggest inspiration in my day to day living would be my wife, I have never met a hard worker more supportive person and I’m truly blessed to get to wake up knowing I have her on my team.

Your favourite quote?

This is a real hard one for me to answer – I’m such a quote person and I always look too quotes to keep me pushing and it comes from the movie The pursuit of Happiness, Will smith is talking to his son as they struggle to get through every day living and he says to his son on a roof top when they’re shooting hoops

“Don’t ever let somebody tell you… You can’t do something. You got a dream… You gotta protect it. People can’t do something themselves, they wanna tell you you can’t do it. If you want something, go get it. Period.”

Your top 3 tips to someone that might be just starting out bodybuilding?

*Leave your ego at the door. The gym can be a dangerous place, but it’s a rewarding place. Don’t think you can just go into the gym hit the bench press and lift 100kg. It’s a matter of time – a process. Rome was not built in a day. Your body is Rome, start laying the foundations. Give back to your body – feed it the correct nutrients and it will pay you back in double.
*Be prepared. If you fail to prepare, than prepare to fail.
* Never underestimate the power of the mind. Be honest with yourself, take consistent photos and be hard on yourself but don’t get caught in a negative mindset. You’ve got this.

What is your favourite motivation picture online?

Thanks to you guys at unleashedbeasts for creating such a great website. Please follow me on facebook and twitter – New website and awesome new content coming your way very soon!
FB: www.facebook.com
Twitter: twitter.com/BrackenFitness

Photograph Credit to: Alice Healy Photography

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