Nick Ludlow

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 Ludlow

Quick Stats

  • Nick Ludlow
  • Powerlifting
  • 509lbs
  • 165 lbs

About Nick Ludlow

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

Don't Get Fat This Holiday Season! Here's 25 Holiday 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!
21.8K Reads
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.
22.8K Reads
Baked Salmon With Herb Roasted Potatoes & Steamed Broccoli Recipe
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.
12K Reads
Chicken Marsala On A Bed Of Zuchinni Noodles Recipe
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
1 Comment
11.6K Reads
Paleo Diet Sample Eating Plans: Bulking, Cutting & Maintenance
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.
80.4K Reads
Road Warrior: 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.
9.8K Reads
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.
15.6K Reads

6 Comments+ Post Comment

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Posted 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

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Posted 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.

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Posted 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,


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Posted 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.

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

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..