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NICO FOURIE - NABBA BODYBUILDING COMPETITOR & PART-TIME COACH

Height: 1.84cm
Contest weight: 100.0kg
Current weight: 110.0kg

BIO
Even from my earliest memories, I have always had an unbelievable and indescribable passion and fascination with muscular physiques; always wanting to look that same way. I have been dedicated to building an ever improving physique similar to that of my childhood dreams.

My first stage appearance was in 1997 after having given up playing rugby at university, in pursuit of my dreams in the sport of body building and I am still competing actively today.

Bodybuilding, fitness and living healthy gives me an enormous amount of self-satisfaction and a feeling of personal achievement - something that is irreplaceable. To me the sport is all about the dedication and the small personal victories one experiences daily when overcoming obstacles and making sacrifices in the process... when not giving into the temptations of everyday life and always keeping the end goal and its importance in mind.

I have enjoyed the privilege and honour of being sponsored by an amazing brand such as Pharmafreak, being featured in a few newspaper articles, as well as in a body building magazine on leg and calf training.

Follow Nico
Facebook: https://www.facebook.com/nfourie1
Instagram: https://instagram.com/nicofou/

 

HOW TO TRAIN LIKE NICO

 

  • My training varies every week, but this is my basic off-season split:

    MONDAY - BACK (HEAVY)

    TUESDAY - LEGS & CALVES
    Pump session hamstring dominant - focus on isoholds and supersets

    WEDNESDAY - CHEST & SHOULDERS
    Focus on isoholds and drop sets

    THURSDAY - ARMS (HEAVY)

    FRIDAY - REST

    SATURDAY - LEGS & CALVES (HEAVY)

    SUNDAY - CHEST & SHOULDERS (HEAVY)

  • MEAL 1
    Vita Freak
    Greens Freak and Protein Freak smoothie with blueberries and oats
    1 Ripped Freak Hybrid fat burner
    1 serving Creatine Freak 5000
    1 & 1/2 cups pasteurized egg white omlette with spinach and onion

    MEAL 2
    Grilled chicken or turkey breast
    Green vegetables (usually broccoli or cucumber)
    White potato

    MEAL 3
    Lean meat (sirloin, fillet or top round)
    Green vegetables (usually broccoli or cucumber)
    White potato

    MEAL 4 (PRE-WORKOUT)
    1 serving Protein Freak
    1 serving Super Freak pre-workout
    1 Ripped Freak Hybrid fat burner
    1 cup cooked rolled oats
    1 TBSP natural peanut butter

    MEAL 5 (INTRA-WORKOUT)
    Amino Freak (sip on while training)

    MEAL 6 (POST WORKOUT)
    1 serving Creatine Freak 5000
    Lean white fish (usually hake)
    White Basmati rice

    MEAL 7
    Ostrich mince
    Green vegetables
    White mashed potato

    MEAL 8 (BEFORE BED)
    1 serving GH Freak
    Lean white fish (usually hake)
    Green vegetables
    White Basmati rice

    SNACKS
    My meals are all 3 hours apart. I try to never skip a meal, but if i do, I will have a Protein Freak shake nearby to fill the gap.

  • Protein Freak
    Amino Freak
    Creatine Freak 5000
    Super Freak
    GH Freak
    Ripped Freak Hybrid Fat Burner
    Greens Freak
    Vita Freak