In the fitness world, few figures stand out as Nyle Nayga, an IFBB pro, personal fitness coach, and social media influencer. As a certified personal trainer, I've been amazed by Nayga's incredible physique and dedication to his workout and diet.
Having personally delved into Nyle Nayga's workout plan and diet regime, I can attest to its effectiveness and transformative power. Through adopting his methods, I have witnessed firsthand the positive impact on my strength, body composition, burn fat, and overall confidence in my fitness journey.
In this article, I will bring the secrets behind Nyle Nayga's workout routines and dietary choices, drawing from my expertise and experience as a fitness professional.
His Stats
Age: 25 years old
Height: 5’8’’
Weight: 170 lbs
Waist: N/A
Chest: N/A
Nyle Nayga’s Workout Routine
At the heart of Nyle Nayga's workout routine lies a targeted approach to muscle development through isolated exercises.
He dedicates specific workout days to focus on individual muscle groups, following a bro split routine where each group is trained intensely but just once a week. With five days of intense training, Nyle allows his body to recover and rest over the weekends, ensuring optimal performance the following week.
A key aspect of Nyle's workout regimen is his commitment to an intense high-volume exercise routine. This unwavering dedication to pushing his physical limits has sculpted the enviable dream physique his fans and followers admire.
Here are the key components of Nyle Nayga's workout routine:
Monday - Chest
- Incline cable chest fly - 4 sets of 12-15 reps
- Parallel bar dip - 3 sets of 10-12 reps
- Pec deck machine - 4 sets of 12 reps
- Barbell bench press - 3 sets of 6-8 reps
- Incline dumbbell fly - 4 sets of 12 reps
- Incline dumbbell chest press - 4 sets of 10-12 reps
Tuesday - Back
- Barbell row - 4 sets of 8-10 reps
- Seated cable row - 4 sets of 12-15 reps
- Deadlift - 4 sets of 6-8 reps
- T-bar row - 4 sets of 10 reps
- Wide-grip lat pulldown - 4 sets of 10-12 reps
- Rope cable pullover - 4 sets of 12 reps
Wednesday - Shoulders
- Standing cable front raise - 4 sets of 12 reps
- Bent over machine rear delt fly - 4 sets of 10-12 reps
- Dumbbell lateral raise - 4 sets of 12-15 reps
- Machine overhead press - 4 sets of 8-12 reps
- Reverse pec deck machine - 4 sets of 12 reps
Thursday - Legs
- Seated calf raises - 4 sets of 10-12 reps
- Leg extensions - 4 sets of 12 reps
- Leg press - 4 sets of 10 reps
- Lying hamstring curls - 4 sets of 10-12 reps
- Standing calf raises - 4 sets of 12-15 reps
- Hack squat - 4 sets of 10-12 reps
Friday - Arms
- Spider curls - 3 sets of 12 reps
- Tricep pushdown - 3 sets of 12 reps
- Incline dumbbell skull crusher - 3 sets of 10-12 reps
- Single-arm tricep pushdown - 3 sets of 12 reps
- Standing cable curls - 3 sets of 12 reps
- Preacher curls - 3 sets of 10-12 reps
- Single-arm dumbbell tricep extensions - 3 sets of 10-12 reps
- Close grip bench press - 3 sets of 10-12 reps
Saturday and Sunday - Rest
After working hard at the gym all week, Nyle takes the weekend to let his muscles rest and recover. As a professional bodybuilder, he fully understands the immense benefits that proper recovery has on his entire physique and overall well-being.
"My programs exist to guide you into not only taking your physique to the next level, but to improve your wellness, happiness, and overall quality of life."
- Nyle Nayga, Personal Fitness Coach & Social Media Influencer
Nyle Nayga’s Diet Plan
Nyle Nayga's diet plan includes a variety of nutritious foods, providing essential nutrients and good calories to fuel his body. His nutrition program focuses on moderate to high amounts of proteins and carbs while keeping the proportion of fat low. He ensures his fat intake comes from healthy sources like olive oil, avocado, peanut butter, salmon, and cashews.
Nyle customizes his diet plan based on his training goals. He consumes more calories when he wants to gain weight and muscle; when he aims to lose weight, he runs a calorie deficit. Whether bulking or cutting, Nyle includes plenty of protein, fruits, vegetables, healthy fats, and complex carbs in his meals. He also enjoys eating out occasionally.
Nyle Nayga’s meal plan consists of 6-7 meals daily. He has to ensure that his diet plan is perfect. Nyle occasionally enjoys cheat meals but with moderation. These treats provide a much-needed break from his regular diet plan, helping him reset his body and mind.
Here are the food items that are included in each of his meals:
Meal 1
- 6 egg whites
- 2 whole eggs
- ½ cup of oatmeal
- ½ banana
Meal 2
- 6 oz of grilled chicken breast
- ½ cup of brown rice
Meal 3
- Whey protein smoothie
- ½ banana
Meal 4
- Salad
- 3 oz of avocado
- 6 oz of grilled chicken breast
Meal 5
- 6 oz of sweet potato
- 6 oz of lean ground turkey
Meal 6
- 1 scoop casein protein
- Low-fat popcorn
What Supplements Does He Take?
Nyle Nayga maintains a perfect body through a well-rounded diet plan that ensures he doesn't miss out on any essential nutrients. To achieve this, he incorporates several supplements into his regimen, each serving a specific purpose:
- Caffeine: Elevates energy levels.
- Whey protein: Boosts muscle growth [1].
- BCAAs (branched-chain amino acids): Fuels the muscles with amino acids [2].
- Creatine: Enhances strength gains.
- Multivitamins: Provides essential micronutrients to support overall health [3].
- Casein protein: Maintains the body in an anabolic state, especially during sleep.
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FAQs
At What Age Did Nyle Nayga Secure His IFBB Pro Card?
Nyle Nayga, an IFBB (International Federation of Bodybuilding and Fitness) pro, secured his IFBB Pro Card at the impressive age of 22 in 2019.
Can You Become an IFBB Pro Without Steroids?
Yes, becoming an IFBB professional is possible without using steroids. The International Federation of Bodybuilding and Fitness has strict rules and anti-doping policies that prohibit the use of performance-enhancing substances, including steroids.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8151012/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/
- https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/
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