Nick Bare Workout Routine and Diet Plan

Chances are you might already know who we are talking about today. It is Nick Bare. He is the CEO of Bare Performance Nutrition, Founder of Embrace The Suck Training, Host of The Bare Performance Podcast, and finally the author of a great book, “25 Hours A Day”. Nick credits his physique to his 4 years that were spent as an Active Duty Army Infantry Officer and it is the same techniques that he learned during those days that he applies when it comes to his fitness, help his clients and build his empire.


Nick Bare Statistics

Before (peak of disorder)

  • Age: 14
  • Height: 5ft 10in
  • Weight: 120lb

After (post-recovery)

  • Age: 18
  • Height: 5ft 10in
  • Weight: 186lb

Current Statistics

  • Age: 29 years
  • Height: 5 feet 11 inches (155 cm approx)
  • Weight: 205 pounds or 88 kg approx.
  • Hair: Blonde
  • Eyes: Brown
  • Sexual Orientation: Straight


  • Social Media Personality
  • Fitness Instructor
  • Nutritionist
  • Entrepreneur (Fitness Company Owner)
  • Former Infantry Officer, First Lieutenant

Nick Bare Workout Routine

Pursuing Nutrition Degree and Joining the Army

It was his strong will and determination that Nick Bare was able to cover come to his eating disorder and join the army. His body looked better than before and after a year of training har din the gym, he was able to look more strong and muscular than before.

Seeing the impressive results and motivated by his progress, Nick Bare decided to get a degree in Nutritional and Food Science. It was during this course that he understood the importance of the right kind of nutrition and its effect on health. He pushed himself even harder than before.

Then, midway into college, Nick chose to join the Army ROTC plan, which marked him begin serving as an Infantry Officer upon graduation.

While on current duty, Nick finished from the three separate schools – the U.S. Airborne School, Army Ranger School, and Air Assault School. He succeeding moved on to obtain a situation as an Infantry Platoon Leader and started serving with some of the greatest officers and soldiers from the United States of America. He explains his experience by saying, “I was lucky enough to be an Infantry Platoon Leader for two years with some of the best Non-Commissioned Officers and Soldiers I could have ever worked with.”

Building a Fitness Company

While he was in the army, Nick Bare’s passion for fitness and health grew and whatever little time he had left from his day, he spent it on fitness and understanding nutrition. He improved his physique tremendously.

Clearly, fitness did have a strong and powerful influence on his life so he decided that he must open his own business related to fitness and health. He recalls the experience saying, “During my entire time in the military, I was building my fitness company, in preparation for my transition to civilian life after my 4-year contract.”

Growing His Brand

When he came out of the army. Nick Bareopened up his own new gym in the state of Texas. He also did not stop working on his own physique and worked on his fitness company which he previously started. He became highly successful within months.

It was just after a few years that he became extremely successful and a well-renowned name in the fitness industry. More recently, he also started opening about himself and his fitness endeavor to the public with his social media accounts. He posts images and videos online which made him a huge deal among fans further. He lived is currently living the life of his dreams and has a successful career in the fitness industry.

In his words, “Today I run my businesses out of the gym and share my life, business, and fitness journey on social media platforms.”

Nick Bare Ironman Workout

The Youtuber and fitness instructor Nick Bare had prepared for Ironman Workout last year in 2019. He worked hard on his endurance and shared his progress with everyone on his social media accounts. He posted a video that showed him losing 6 pounds of weight in six hours of training!

Nick Bare worked for more than three months and at least 6 times a week. His pre-Ironman workout was just as intense with a 10-minute run and an hour of cycling. However, he elevated the time frame of workouts and biked for 4 hours, and ran for 2 hours.

Weighing in at 198 pounds at the start of the workout, Bare decided to split his 4 hours on the bike into two sections, one within towns and one through the country and ended up biking for 68 miles. Then, following refreshing his electrolytes, he hits the roads for the running portion of his workout, which is 12 times more than the actual time of running for his schedule, and travels 12 miles in his two-hour time. All of this is achieved in astonishingly high heat.

At the end of all his exercises, he was shown to have dropped at least 8 pounds which his end weight is 190.6 pounds.

He finished his tiresome and hard day by devouring a high-calorie meal along with huge amounts of water to hydrate himself. He also used a spell using the PowerDot machine on his legs for relaxation. He says, “I use it for pre-workout sometimes, to warm up,” he says. “But after the bricks, I use it for 40 minutes for recovery.”

However, it was inc College when he felt the need to control his meal and portion sizes. He worked out relentlessly day and night and ate a meager amount of food. He explains his situation in his words,

“Approaching my freshman year of high school, I felt the need to control my nutritional intake. It started by exercising more and slowly reducing the size of meals. I was never “overweight” growing up and raised in an active family, but became addicted to controlling my diet and exercise. At my extreme, I consumed fewer than 500 calories daily and was exercising after school at night. I was obsessed with losing weight as fast as possible – all at the expense of my health when my body was growing.”

His eating disorder besides providing him with physical challenges destroyed him mentally too. He says, “My disorder initially impacted me mentally more than physically. Eventually, all I thought about was eating less and exercising more.”

His eating disorder was so severe that he had to go to the hospital. He had zero energy after a certain point in time which did not allow him to move out of his bed. He recalls, “If I went to bed hungry, I could rest easier. Right before recovery started, my physical state was exhausted, too. Eventually, my parents took me to the doctors to find out why I was fatigued, losing weight, and looking unhealthy. I went along to the weekly tests knowing I was responsible. Finally, I couldn’t get out of bed because I had zero energy. “

He says that although recovery was not an easy process he did make him the person who he is today and he can’t be more thankful! In his words, “My body was slowly shutting down. The turning point was going to a different building at the hospital. The sign read “Eating disorder clinic.” We sat down with the doctors where I was confronted about it and felt embarrassed, which flipped a switch in my brain. Recovery certainly wasn’t instant, but it finally made me aware of what I was doing to myself.”

After his recovery ended, he started to put some weight to gain his lost energy and strength back. It was not easy and he struggled quite a bit but he was able to overcome that and became active again in no time. He says, “Starting recovery after my eating disorder, I didn’t focus on training, but more on eating to put weight back on. For years after, I still had unhealthy relationships with food and it took me ages to feel comfortable eating normal amounts again. When I’d built my strength back up again, I started to work out, play sports, and become active.”

Gymming happened accidentally when he hit the gym in college out of boredom. It was not anything serious since he became actually interested in the sport. He says, “A year after I began recovery, I decided to go to the gym and workout. I’d train at my high school football gym after school with friends. Initially, it wasn’t serious – more of a hangout, but we’d bench press and hit bicep curls. Gradually, it became a huge interest and I was hooked on the fitness lifestyle by the time I got to college. It inspired me to pursue a degree in nutrition and join the military.”

He says that where he is now has given him immense satisfaction and motivation. He has achieved so much since he began his road to recovery and is proud of himself. He continues, “Looking back to where I started and my accomplishments now, it blows me away. Going from my body nearly shutting down to recovering, earning a nutrition degree, joining the army, and owning a sports nutrition company. My eating disorder has only given me more determination. I learned to live and promote healthier, balanced ways of life through fitness.”


Although Nick Bare has always focused on powerlifting, he is currently preparing for Olympic lifting which would test his limits to the end. After the army, he also gained interest in cross-fit which helps build endurance. In his own words, In the past 10 years, I always focused on bodybuilding and powerlifting training. Recently, after the army, I have more interest in CrossFit training and endurance. Currently, my goals include learning and incorporating Olympic lifting into my routine and competing in Crossfit. I’m also training for a marathon in Austin, TX, and the Bataan Memorial Death March in New Mexico.”

Nick Bare makes sure to hit the gym at least 6 times a week and takes his rest on Sundays. As an instructor, he mainly focuses on building muscles and bulking. He performs exercises, not at a very high level. His level of weight is intermediate and he doesn’t like to go to the extreme.

Each of his workouts begins with some compound exercises which use all kinds of muscles. He repeats each exercise for 15 reps and does 5 sets in total. The weights are adjusted according to the number of reps he is adding. He adds 5 to 10 lbs of weight in his exercises as he increases the reps.

Nick Bare likes to perform low-volume workouts so that he can enjoy having sore muscles. For beginners, Nick Bare advises that one must gradually increase the volume. For instance, rather than a 50 rep goal over 5 sets with shrugs you could strive for a 30 rep goal covering 3 sets the 1st week, 40 reps covering 4 sets the 2nd, and 50 reps covering 5 sets the 3rd week.

Monday: Chest and Tricep: Bench Focus

  • Barbell Bench Press: 30 sec 12 reps 4 sets
  • Dumbell Incline Bench Press: 30 sec 12 reps 4 set
  • Machine Fly: 30 sec 15 reps 4 sets
  • Kettlebell Alternating floor Press: 30 sec 12 reps 4 sets
  • Dumbell Standing Triceps: 30 sec 15 reps 4 sets
  • Cable One Arm Tricep Extension: 30 sec 15 reps 4 sets
  • Dips: 130 sec 1 rep 4 sets

Tuesday: Back and Bicep- Hypertrophy Focus

  • Pull-Ups: 30 sec 1 reps 4 sets
  • Cable Rope Lt Pull Down: 30 sec 12 reps 4 sets
  • Dumbbell One Arm Row: 30 sec 12 reps 4 set
  • Barbell Bent-Over Two-Arm Row: 30 sec 12 reps 4 sets
  • Reverse Grip Lat Pull Down: 30 sec 15 reps 4 sets
  • Dumbell Alternate Bicep Curls: 30 sec 15 reps 4 sets
  • Preacher Curl Machine: 30 sec 15 reps 4 sets
  • EZ Bar Reverse Grip Preacher Curl: 30 sec 15 reps 4 sets

Wednesday: Legs- Squat Focus

  • Barbell Squat: 30 sec 12 reps 4 sets
  • Dumbell Lunges: 30 sec 12 reps 4 sets
  • Barbell Wide Stance Stiff Leg Deadlift: 30 sec 12 reps 4 sets
  • Dumbell Hamstring Curl: 30 sec 12 reps 4 sets
  • Leg Extension: 30 sec 12 reps 4 sets
  • Seated Calf Raise: 30 sec 20 reps 6 sets

Thursday: Shoulder and Arms- Hypertrophy Focus

  • Barbell shoulder press: 30 sec 10 reps 4 sets
  • Dumbell Arnold Press: 30 sec 12 reps 4 sets
  • Dumbells Shoulder Press: 30 sec 12 reps 4 sets
  • Dumbell Lateral Raise: 30 sec 12 reps 4 sets
  • Cable Front Raise: 30 sec 15 reps 4 sets
  • Cable Rope Facepull: 30 sec 20 reps 4 sets
  • Dumbell Shoulder Shrug: 30 sec 20 reps 4 sets
  • Barbell Curl: 30 sec 15 reps 6 sets
  • Barbell Close Grip Bench Press: 30 sec 15 reps 6 sets

Friday: Back and Chest- Dead Lift Focus

  • Barbell Deadlift: 30 sec 12 reps 4 set
  • Cable Row to Neck: 30 sec 12 reps 4 sets
  • Pull-Ups: 30 sec 1 rep 4 sets
  • Dumbell Bench Press: 30 sec 10 reps 4 sets
  • Barbell Incline Bench Press: 30 sec 12 reps 4 sets
  • Dumbell Inclined Fly: 30 sec 15 reps 4 sets

Saturday: Legs- Hypertrophy Focus

  • Barbell Front Squat: 30 sec 10 reps 4 sets
  • Barbell Jefferson Squat: 30 sec 15 reps 4 sets
  • Leg Extension: 30 sec 12 reps 4 sets
  • Leg Extension with One leg: 30 sec 10 reps 4 sets
  • Barbell Hip Thrust 30 sec 12 reps 4 sets
  • Leg Press Machine with One leg: 30 sec 12 reps 4 sets
  • Seated Calves Raise: 30 sec 15 reps 6 sets

To build size and strength Nick Bare prefers to go heavyweight and high volume approach which helps him a lot. He aims at doing anywhere between 8 to 15 reps with the heaviest weight he can lift. He does at least 3 to 4 sets of each exercise with the first two exercises being the compound exercises.
Nick Does not like to repeat his workouts because it helps his body not to become used to them. It also avoids plateaus in his progress which also takes away the monotony from his workouts.

25 Hours A Day

Nick also wrote his book 25 hours a day which explains his workout strategy and his motivational writings.

He explains in his book if you have the fire in you but one failure is holding you back. Or you could be someone who has seen the success of others and you think probably you won’t even be able to make it that way. You could also be someone who lacks the acumen, skill, or leadership capabilities that will help you achieve your area. Nick tells us that there is a huge gap between what can be done and what you can do.

He wrote this book to help all those who feel this way bridge the gap. 25 hours a day helps people read what Nick has to say as he himself takes the journey of being a businessman and a member of the US Army. He grew his business immensely just by going all in and motivating himself. He never wants to look back and continue to look forward.

Now his mission has become to help all those who were ins similar positions and lack the confidence to do something great in their lives. He tells that once you have got an extra hour you can have the power of one more! He provides some simple lessons and basic rules so that you can improve your chance of winning at things

That is all about his workout routine and his lifestyle. Now moving onto what he eats in a day to fuel himself up!

Nick Bare Diet Plan

Just like his training is not so complicated, so is his diet plan. He follows a pretty simple nutritional plan. He eats foods that are rich in all macronutrients like proteins, carbs, fats, etc. He does not compromise on any food ground. He eats a lot of lean meats, vegetables, and fruits for minerals and vitamins.

For supplements, Nick necessitates pre-workout, protein, and a BCAA supplement. He’ll seldom take a multivitamin or a fish oil capsule, in events where he can’t get these nutrients from his diet.

After his recovery, he had to work hard to get himself back on track. He tried hard and even give full attention to his diet. His relationship with food was built from the beginning. He explains,

“Beginning recovery when my disorder, I didn’t specialize in coaching, however a lot of on feeding to place the weight back on. For years when I still had unhealthy relationships with food and it took Main ages to feel snug feeding traditional amounts once more. When I’d designed my strength back up once more, I began to physical exercise, play sports, and become active.”


He began training at the same time he decided to put on some weight on his famished physique. He began going to the gym regularly and paired it with a good kind of nutrition which helped him get the kind of look he has now. He says,

“A year when I started recovery, I made a decision to travel to the athletic facility and physical exercise. I’d train at my faculty (highschool) soccer gym when a school with friends. Initially, it wasn’t serious – a lot of a hang around, however, we’d bench press and hit bicep curls. Gradually, it became an enormous interest and that I was hooked on the fitness lifestyle by the time I need to school. It impressed me to pursue a degree in nutrition and be a part of the military.”

His goals with food and nutrition and with are training has changed over time. His food dairy is not very strict or he doe not follow any particular diet. His only focus is on eating clean and healthy. He does take occasional cheat meals and does challenges like the 10Kcalories challenge on his youtube account.

He constantly tries to push his limits which makes him pretty awesome. In his own words, he explains,

“Within the past ten years, I always targeted exercising and powerlifting coaching. Recently, when the military, I even have a lot of interest in CrossFit coaching and endurance. Currently, my goals embrace learning and incorporating Olympic lifting into my routine and competitive in Crossfit. I’m additionally coaching for a marathon in the capital of Texas, American state, and also the Corregidor Memorial Death March in Land of Enchantment. this is all about Nick Bare’s diet plan.”

Nick Bare 7 Fitness Tips

Eating clean is the most important thing that one can do to help one body grow and look awesome. Nick posts a lot about his physique which is due to these tips that he also shares with his fan. He writes continuously on his blog and shares these tips to eat clean without driving yourself insane.

1. Eat the bulk of your meals at home

Nick says that one can not estimate what has gone into the food that has been cooked out for you from the restaurant. Besides they do add many preservatives or chemicals to enhance the flavors. He explains, “At a restaurant, you can take an approximate guess on how many grams of fat are in a chicken parm (hint: a lot) or how much sugar is in their passion fruit sorbet (again: a lot), but there’s no way to know for sure what you’re getting. The easiest way around this conundrum is to eat and prepare your meals at home, as often as possible.”

However, at home, you can keep a tab on what goes on to your plate. He adds, “At home, you have measuring cups and fitness trackers at your disposal to guide your food choices. The difference between 2 tablespoons of extra virgin olive oil and three tablespoons of EVOO is negligible for a chef in a kitchen, but it is easy to monitor when you are the one in front of the stovetop.”

2. Eat your vegetables!

Nick focuses a lot on eating vegetables and fruits to replenish your body with nutrients and minerals that have been lost when you were working out. He says, “Your parents were right. A good night’s sleep is important, you should brush your teeth at least twice daily, and you absolutely have to eat your vegetables to stay healthy.”

He also asks the people to at least try different kinds of vegetables made in a different style if they have an aversion to vegetables in the first place. He tells a method and says:

Some of us never quite got that vegetable lesson down during childhood and have carried that aversion into adulthood. If you find yourself reluctant to get down with veggies, then odds are you have not explored all of the options available to you in the produce aisle.

Broccoli and ever-trendy kale are great sources of dietary fiber that can give you the digestive aid necessary to take in copious amounts of protein. If you can’t withstand a salad, sauté or steam your vegetables to cook out the water to reduce the size of your side dish. Vegetable-heavy shakes are also a great way to get in your greens and can be made with a base of frozen spinach.

Nick says that there are many methods that you can use to add vegetables to your diet. You can even add some vegetables to your smoothies which will help you compensate for your nutritional intake. He also wants people to have organic products so that they can help you achieve the results in a better way. In his words,

If you find yourself crunched for time – or with a lack of desire to eat more vegetables––you’d be well served to stock up on our Strong Greens Superfood. Clean eating is easy when you can scoop organic wheatgrass, beet juice, turmeric, chlorella, and other time-tested superfoods into your water, juice, or smoothie.

3. Think outside the box

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Here’s to 30 years old 🎉 #bpnsupps

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Nick also stresses that packaged food and whatever you take away from the restaurants come with a lot of additives and preservatives which are not good for health. So if you are going to the grocery shop, make sure to read your labels. You need to look out for nutritional value if you want to eat clean. You must choose whole foods instead of anything else that might be wrapped in plastic.

There are pretty great options that you can choose from for different sources of macronutrients. For instance, nits can be used as a great energy source which is not only healthy but also convenient. It also provides a good kind of fat which is necessary for health. However, do not opt for roasted nuts or the ones that are fried or filled with sodium, sugar, and other kinds of chemicals.

4. Go for a nosh

Nick also tells about the importance of snacking and making better food choices. He thinks that many people are afraid of snacking because it will make them gain weight. It is true if you are snacking wrong but with following the right approach, you will definitely benefit from it. He says,

Snacking is at the root of many poor food choices, but it doesn’t have to be that way. In fact, snacking can help you make wise food choices for your main meals. If you’re ravenously hungry around dinner time, you’ll be more likely to head for the nearest burger joint or pizza place nearby, which could completely derail your diet.

He continues to give his fans great protein sources and options for snacking. He says, “Those aforementioned nuts (sans the sugar and salt) are a great snack to keep on hand in between meals. Beef jerky can also be a quick and easy source of protein, though we recommend checking the nutritional label first as some commercial varieties can be coated in corn syrup.”

For him, whey protein is the best choice because it provides you with a good kind of protein that is not heavy on the stomach. He explains a bit more about what whey protein has to give here:

If you want to take the guesswork out of your snack entirely, you can fix a quick protein shake using our great tasting whey protein powders, which use a balanced blend of whey concentrate and isolate to give you both quick and sustained supplementation. Protein shakes are a gym-goer’s staple for obvious reasons: they allow for clean eating any time of day, no matter where you are.


5. Limit excess sugar

Many people believed that it was fat that is bad for you but in fact, fats are great for your body. The causes of being obese and overweight are the fact that you are consuming the wrong kinds of food. Consuming foods or snacks that are high in sodium or sugar are bad for health and contribute to weight gain. Thus, one must consume fats in the form of olive oil, avocado, and nuts while restraining on sugar.

Sugar is an empty calorie. It means that it has no nutritional value. He explains this by saying,

Sugar is very calorically dense, which means that you can bust your diet quicker than you’d expect by reaching for a dessert or soft drink. Some diets call for you to limit carbs and some call for you to limit fat, but both groups play an important role in your shape, recovery, and overall gains. Excess sugar, meanwhile, will do little to help you in the gym.

6. Read that nutrition label

Nick gives a lot of importance to the nutritional labels. He says that knowing your labels is extremely important. In his words, “The nutrition label is not decorative. It is vitally important to know exactly what you are putting into your body before you chow down.”

Although calories are important for your fitness goal it is not the end-all of everything. He says, “Some dieters choose to pay attention to only the caloric content of food, but that only tells a fraction of the story. If you’re serious about your fitness, you’ll want to gain a full understanding of the macros that make up your meal and not just the calorie count.”

This is also one of the reasons why he himself goes with the strategy of transparency in his own company. He says, “At Bare Performance Nutrition, we’re committed to transparent labels that tell you exactly what’s in each supplement. That way, you know exactly what you’re putting into your body every time.”

7. Put the Principles Into Practice

Nick also suggests that one must also put all these principles into practice. Clean eating is extremely important for health and fitness. Little things matter a lot. In his words,

Now you know how to eat clean, it is imperative that you set yourself up for success. Clean eating rarely happens on the fly, so be sure to make a comprehensive list of what you need from the grocery store before you go. If you’re not already well-stocked in the kitchen, pick up the basic tools you’ll need for meal prep such as a healthy cooking oil and a quality skillet.

Making plans is a great technique because although you can manage your food at home, you won’t always be in charge of what goes into your plate when you’re put or while traveling. Thus, you need to be smart bout what you eat. He explains,

It’s unlikely that you’ll eat all of your meals at home, but you can stick to the plan when eating out by making common sense food choices. On a low-carb diet, opt for a lettuce wrap instead of buns on your burger. And, on a low-fat diet, sub out that creamy salad dressing for a simple vinaigrette.


That was all about Nick Bare’s food and nutritional intake throughout the day.

Nick Bare Idols and Influences

Even while Nick was recovering from his eating disorder, he had to be his own motivation and inspirational source. He says that it was all about willpower for him. He realized that sticking to a good diet plan and a healthy lifestyle would get him out of the puddle he has put himself in. He can then face any obstacles that come his way.

What we can learn from him is that there is always hope especially when you feel that the situation is pretty hopeless.  Just like Nick, many people fight against an eating disorder. But knowing that all this would come to an end is a great perspective and a positive approach that everyone must have.

Fortunately, after struggling for so long, he finally came out with a bang, and what all has happened for him ever since is definitely worth noticing. He beat the illness, sculpted a great body, and made an outstanding career for himself.

Thus, by having is a similar mindset as your favorite fitness instructor, Nick Bare, you can also transform your lives into something better and be the best version of yourself.

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