Nick Ludlow

Nick Ludlow
Quick Stats
  • Nick Ludlow
  • Powerlifting
  • 509lbs
  • 165 lbs
Nick is a full-time road warrior and part-time fitness buff who enjoys powerlifting, bodybuilding, and boxing. He hit a 509 lb deadlift in the 165 class at the age of 20.

Nick is a full-time road warrior and part-time fitness buff who enjoys powerlifting, bodybuilding, and boxing.

Occupation/Education: Full-time Global Business Services Consultant at IBM; BS in Business Administration and minor in Spanish for the Professions from the University of North Carolina at Chapel Hill

Lifting Achievements:

A 501kg/1104.5lb 3-lift total and 509lb deadlift in the 165-lb class in the 165-lb class in a drug-free, raw power-lifting meet at age 20.

He's also bigger than you.... well maybe not... but is anyone ever as muscular and strong as they want to be?

Training Ambitions: 225lb overhead press, 315lb bench, 405lb squat, 585lb deadlift weighing under 200lbs

About Me

After destroying my body with long distance running, I picked up weight training in high school as a way to strengthen the mind and body. I instantly found my affinity for weight training and have been lifting ever since. I particularly enjoy learning about Golden Era weight lifters, cutting edge nutrition trends, and supplement research. I believe that with the proper exercise and nutrition, we can all bio-hack our bodies to live long, healthy lives and fight disease.

Nick Ludlow's Content

11 Supplements To Optimize Your Mass Gaining Plan
Optimize your mass-gaining supplementation and learn which supplements will help you bulk up properly and more effectively.
27.5K Reads 0 Comments
Ketogenic Meal Plans: Lose Fat, Preserve Muscle
The ketogenic diet is built around the concept of removing dietary carbohydrates from your eating plan to the point that the brain and body are forced to utilize another fuel source - ketones.
84.2K Reads 9 Comments
Don't Get Fat! 25 Nutrition & Exercise Tips
There's no need to put on unnecessary fat this holidays! This article contains 25 easy nutrition and exercise tips you can implement to make sure you don't put on any unwanted gains!
22.7K Reads 13 Comments
Hidden Dangers Of 6 Hyped Health Foods
Set down your fruit juice, fat free milk and all those "fake" healthy foods. In this feature Nick Ludlow tells you why 6 popular food choices might not be all that healthy.
24.6K Reads 0 Comments
50 Bro-Friendly Workout Tips To Help You Decrease Gains
This bro-tastic muscle building article from Nick Ludlow features 50 bro-friendly workout tips that are sure to help you lose friends and decrease gym credibility.
58.1K Reads 40 Comments
Baked Salmon With Herb Roasted Potatoes & Broccoli
This flavor-packed bulking meal from Nick Ludlow turns boring old fish, potatoes and broccoli into a feast. Recipe contains 60 grams of protein and 895 calories.
14.4K Reads 2 Comments
Mind Gains: Tips To Jack Up Your Mental Game
This comprehensive guide to training motivation discusses the importance of visualization, journaling, pre-workout music and performance assessment.
22.1K Reads 3 Comments
Complete Guide To Increasing Workout Recovery
Don't let proper workout recovery be an afterthought. This complete guide teaches you the benefits of proper sleep, nutrition, supplementation, meditation and more!
73.9K Reads 3 Comments
Chicken Marsala On A Bed Of Zuchinni Noodles
Spice up those bland chicken breasts with this super-high protein recipe from Nick Ludlow. Each satisfying serving contains 70 grams of muscle building protein
14.2K Reads 1 Comment
6 Day Push/Pull/Legs (PPL) Workout Split & Meal Plan
This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength.
9.5M Reads 745 Comments
Muscle & Strength athlete in grey M&S t-shit cooking chicken and peppers on the stove.
Learn how to maximize your bulking budget using as little as $60 per week. This feature includes grocery lists and specific meal plans to help you save and grow.
1M Reads 82 Comments
Title image reading Paleo Eating Plans with image of meat
Want to try the Paleo diet but don't know where to start? This feature provides detailed sample eating plans for fat loss, muscle building and weight maintenance.
100.3K Reads 24 Comments
Man Doing Strength Training
Boost your muscle building efforts with these detailed eating plans for hardgainers by Nick Ludlow. Included are sample diets ranging from 3,000 to 4,500 calories per day.
64.3K Reads 35 Comments
Supplements For The Frequent Traveler
Frequent traveler Nick Ludlow provides the ultimate guide to supplementation on the road. Improve your progress by learning what to take, and when to take it.
10.9K Reads 0 Comments
Road Warrior: How To Build Muscle While Traveling
Maintain your good health, and improve your workouts, nutrition, recovery and sleep with these tips for fellow "road dogs" by competitive powerlifter Nick Ludlow.
19K Reads 4 Comments
Posted on: Wed, 11/16/2022 - 12:20

Can you please explain the benefit of having workout "A" and "B" for this 10-week plan as opposed to just having one workout each for push, pull, and legs?

M&S Team Badge
Posted on: Tue, 11/22/2022 - 08:57

Do you mind sharing the link you found this workout on, Noah? You wrote this on the author's page instead of on the article itself.

Supashya Roycho...
Posted on: Tue, 01/19/2021 - 04:02

Is there any 4days full body advance training split by nick?

Posted on: Mon, 06/22/2020 - 01:39

Hey Nick. I am wondering when would be the most appropriate timings to incorporate Abs workouts in the program? Which exercises would you recommend? Also, I love to do cardio, When is the best time to do them? Thanks

M&S Team Badge
Posted on: Thu, 09/03/2020 - 09:34

Renata - Abs can be incorporated on training days or days when you're only doing cardio. It ultimately depends on your time / the program you're following. We have a ton of free ab workouts here:!

As for cardio, depending on the type of cardio you prefer (high or low), you can generally perform cardio after your weight training session if you're doing it on days you train. Or you can perform cardio on days you're not weight training.

Posted on: Wed, 02/20/2019 - 09:44

Hey Nick,

I was looking over your 6 day push, pull and legs powerbuilding and meal plan workout and it looks amazing. I only have 1 issue, I'm a shift worker and often workout around 8 or 9am. Can you give me any advice on how to tailor the meal plan for an early day workout instead of an evening workout?

Thanks in advance,


Posted on: Sun, 01/18/2015 - 10:49

Nick, I am definitely trying to gain 10-15 lbs. of muscle, but need to probably lose that much in fat also. If I use the 3 day push/pull/lower and one day of cardio, will that a help accomplish both, or should I focus on just 1 thing at a time? and can I lose any fat with this workout without the cardio? Great workout by the way. Thank you.

Suhrid Chatterjee
Posted on: Sat, 01/27/2018 - 00:56

Building muscle and losing fats are two opposite side of a coin.. Though it is possible on your first 3-6 months of training after that it doesn't work that way. The basic thing of losing weights is to maintain a caloric deficit diet, and for building muscle you have to stay in a caloric surplus. As you can clearly see these two are exact opposite thing so the answer to your question is that No you can't build muscle or lose fat in a same time. So I suggest that if you are bit on the fatter side go for a weight loss program. Or if you look lean but have some amount of fat in belly or so, go for a bulk. Doing cardio on a bulk will do nothing but reduce your gain and slow the procedure..