Who is he?
Cathal O’Brien, Gym Instructor (NCEF certified), St. Fintans Gaelic footballer, former Wexford u21 Footballer. Born and reared in Co. Wexford.
Where can you find him?
Most days, Cathal can be found training in Whites gym or training on the field with St. Fintan's club.
How can you contact him?
Cathal can be contacted through Facebook for training advice: Add him @ Cathal O'Brien
Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people!
Cathal O’Brien, Gym Instructor (NCEF certified), St. Fintans Gaelic footballer, former Wexford u21 Footballer. Born and reared in Co. Wexford.
Where can you find him?
Most days, Cathal can be found training in Whites gym or training on the field with St. Fintan's club.
How can you contact him?
Cathal can be contacted through Facebook for training advice: Add him @ Cathal O'Brien
Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people!
THE INTERVIEW 8th november, 2013
Cathal in action playing for St. Fintan's GAA
Describe your lifestyle:
Describe your diet in a few words
Healthy balanced diet taking in the right amount of minerals, vitamins, protein, carbohydrates and fats for my personal goals.
How do you relax?
I relax by socialising with friends, updating my knowledge about training and nutrition and of course putting my feet up in front of the television.
How well do you sleep & how for long?
My sleeping pattern is usually good; I always aim to get 7-8 hours sleep. I am not one for lie-ins as I dislike missing meals.
Describe your diet in a few words
Healthy balanced diet taking in the right amount of minerals, vitamins, protein, carbohydrates and fats for my personal goals.
How do you relax?
I relax by socialising with friends, updating my knowledge about training and nutrition and of course putting my feet up in front of the television.
How well do you sleep & how for long?
My sleeping pattern is usually good; I always aim to get 7-8 hours sleep. I am not one for lie-ins as I dislike missing meals.
Describe your training:
Exercise on a weekly bases varies due to GAA commitments, but I aim to get 4/5 gym sessions in a week with 2 on the field training sessions. Lately I have been mostly doing gym work as I am restricted with an injury.
My own personal training varies every 6-8weeks. It is important to keep on top of your training and make sure you are always progressing, if you hit a plateau you know it is time for a change as your body has adapted to the style of training you are doing.
There are plenty of Instructors out there willing to help, ask for their advice on what style of training is suitable for your goals.
Exercise on a weekly bases varies due to GAA commitments, but I aim to get 4/5 gym sessions in a week with 2 on the field training sessions. Lately I have been mostly doing gym work as I am restricted with an injury.
My own personal training varies every 6-8weeks. It is important to keep on top of your training and make sure you are always progressing, if you hit a plateau you know it is time for a change as your body has adapted to the style of training you are doing.
There are plenty of Instructors out there willing to help, ask for their advice on what style of training is suitable for your goals.
A typical meal for Cathal
Does your diet fit into one of our stereotypes?
If so, which one? If not, what would you brand it as?
My aim when it comes to diet is to remain lean, while trying to gain muscle! Now people are thinking can this be done? The answer is yes. I have had so many people tell me they are bulking and when you question them on their diet it is 50% junk food, yes this is bulking, but are you going to benefit in long term gains? No. The guidelines I go by for gaining lean muscle is 2 grams of protein, 1 gram of carbohydrate and 1 gram of fats per kg of bodyweight, I currently am weighing in and around 95kg so you do the math.
Currently I am going by the well know diet that goes by the name of “Carb Back Loading (CBL)” created by the great “Mr John Kiefer”. In its simplest form CBL is aimed to increase muscle mass while lowering body fat. In the past I have tried low carb diets but I strongly disagree with zero carb unless you are competing in competition and know exactly what you are doing or are receiving professional advice.
If so, which one? If not, what would you brand it as?
My aim when it comes to diet is to remain lean, while trying to gain muscle! Now people are thinking can this be done? The answer is yes. I have had so many people tell me they are bulking and when you question them on their diet it is 50% junk food, yes this is bulking, but are you going to benefit in long term gains? No. The guidelines I go by for gaining lean muscle is 2 grams of protein, 1 gram of carbohydrate and 1 gram of fats per kg of bodyweight, I currently am weighing in and around 95kg so you do the math.
Currently I am going by the well know diet that goes by the name of “Carb Back Loading (CBL)” created by the great “Mr John Kiefer”. In its simplest form CBL is aimed to increase muscle mass while lowering body fat. In the past I have tried low carb diets but I strongly disagree with zero carb unless you are competing in competition and know exactly what you are doing or are receiving professional advice.
"My aim when it comes to diet is to remain lean, while trying to gain muscle! Now people are thinking can this be done? The answer is yes."
Broccoli & Basmati rice features in many meals
Have you followed any “Diets”or “Detox” in the past?
If so, which one? Elaborate
I am a very strong disbeliever of detoxs or as I like to call it a quick fix. Liquid diets etc for me have no benefits to the body. How can starving your body of essential nutrients be beneficial? The liver is the body’s natural filter; with enough minerals you will soon flush your body.
My advice for anybody thinking of a detox? Do not; See a nutritionist and follow a balanced diet for the prescribed period of time. Surprisingly, balanced diets are very successful.
If so, which one? Elaborate
I am a very strong disbeliever of detoxs or as I like to call it a quick fix. Liquid diets etc for me have no benefits to the body. How can starving your body of essential nutrients be beneficial? The liver is the body’s natural filter; with enough minerals you will soon flush your body.
My advice for anybody thinking of a detox? Do not; See a nutritionist and follow a balanced diet for the prescribed period of time. Surprisingly, balanced diets are very successful.
Where do you buy your food in Wexford?
I have no preference in particular when it comes to groceries.
Kielys Centra of Killinick has never let me down for fresh vegetables, so I like to stay local.
E & P Doyles Butchers would be my preferred choice for meats and poultry as they have an amazing variety of healthy foods, if you fancy a change and to try something new I cannot recommend these men enough.
I am not a big fish eater, but Meylers is always a good spot if I feel like a change.
My favourite restaurant around Wexford would have to be The Potato Market solely on its healthy menu; also Stable Diet has tickled my fancy lately for the breakfast again because of its healthy menu.
I have no preference in particular when it comes to groceries.
Kielys Centra of Killinick has never let me down for fresh vegetables, so I like to stay local.
E & P Doyles Butchers would be my preferred choice for meats and poultry as they have an amazing variety of healthy foods, if you fancy a change and to try something new I cannot recommend these men enough.
I am not a big fish eater, but Meylers is always a good spot if I feel like a change.
My favourite restaurant around Wexford would have to be The Potato Market solely on its healthy menu; also Stable Diet has tickled my fancy lately for the breakfast again because of its healthy menu.
Do you grow any of your own vegetables, fruit or herbs?
I do not
I do not
Do you look for any particular standards when selecting food?
Do you just buy what's on special offer? No, I go for quality not quantity.
Do you try to buy Irish? Which are your favourite products? Irish produce would be a preference of mine. We live in a farming culture and this shows it's advantages in the quality of meat that hits our shelves.
Do you try to buy Wexford products? Which are your favourite products? Again the Guys work in E & P Doyles are a favourite of mine, and I always look forward to seeing what they have in store, you can really change up your meals with these guys.
Do you just buy what's on special offer? No, I go for quality not quantity.
Do you try to buy Irish? Which are your favourite products? Irish produce would be a preference of mine. We live in a farming culture and this shows it's advantages in the quality of meat that hits our shelves.
Do you try to buy Wexford products? Which are your favourite products? Again the Guys work in E & P Doyles are a favourite of mine, and I always look forward to seeing what they have in store, you can really change up your meals with these guys.
What do you eat in a typical day?
Breakfast:
I always eat breakfast.
Usually my breakfast consists of eggs scrambled in coconut oil, nuts and meat. This gives me a good balance of protein and fats to start off my day.
I personally choose this breakfast over a carbohydrate loaded breakfast as I feel more energised. If I was to consume carbohydrate first thing I usually hit a slump a short time later. Also the current diet in which I am on (carb back loading) only allows me to eat carbohydrate after my workout in the evening.
Breakfast:
I always eat breakfast.
Usually my breakfast consists of eggs scrambled in coconut oil, nuts and meat. This gives me a good balance of protein and fats to start off my day.
I personally choose this breakfast over a carbohydrate loaded breakfast as I feel more energised. If I was to consume carbohydrate first thing I usually hit a slump a short time later. Also the current diet in which I am on (carb back loading) only allows me to eat carbohydrate after my workout in the evening.
Lunch:
I always prepare my meals for throughout the day first thing in the morning. Most of my meals take no longer than 20 minutes to cook. The main advantage of eating healthy; you spend less time in the kitchen. I will very rarely purchase my lunch, if I was very stuck it would be a salad from a deli, no fast food.
Evening meal:
My evening meal is what I look forward to most of the day for the simple reson of it being after training and containing carbs. The meal contains 400grams chicken, 100grams of basmati rice and fresh broccoli. I am picky over sauces on my food as a lot of them contain pure rubbish. I have found Franks hot sauce lately on the other hand and it is pretty good with very good nutrition values.
I always prepare my meals for throughout the day first thing in the morning. Most of my meals take no longer than 20 minutes to cook. The main advantage of eating healthy; you spend less time in the kitchen. I will very rarely purchase my lunch, if I was very stuck it would be a salad from a deli, no fast food.
Evening meal:
My evening meal is what I look forward to most of the day for the simple reson of it being after training and containing carbs. The meal contains 400grams chicken, 100grams of basmati rice and fresh broccoli. I am picky over sauces on my food as a lot of them contain pure rubbish. I have found Franks hot sauce lately on the other hand and it is pretty good with very good nutrition values.
Snacks:
I mostly snack on almonds or any unsalted nuts allowing me to build up the remainder of my fats for the day.
A great snack if you are feeling naughty but do not want to eat rubbish and cheat is:
- 2 scoops of chocolate whey protein with a drop of water,
- 1 tablespoon of organic peanut butter
- and top it off with a sprinkle of almonds,
It should turn into a paste like texture.
Eat it with a spoon and any craving you had will soon disappear, don’t diss it till you try it; trust me.
I mostly snack on almonds or any unsalted nuts allowing me to build up the remainder of my fats for the day.
A great snack if you are feeling naughty but do not want to eat rubbish and cheat is:
- 2 scoops of chocolate whey protein with a drop of water,
- 1 tablespoon of organic peanut butter
- and top it off with a sprinkle of almonds,
It should turn into a paste like texture.
Eat it with a spoon and any craving you had will soon disappear, don’t diss it till you try it; trust me.
A typical meal for Cathal
The food in your meals (Quick answers):
How often do you eat the following?
Red meat: 4 days per week
Poultry: Every day
Fish: 1 per week
Cereal: Never
Soup: Never
Fruit: Every day
Vegetables: Every day
Salads: Every day
Potatoes: Never
Bread: Never
Rice/ Quinoa etc: Basmati rice everyday
Nuts: Every day
Take-aways: Once in a blue moon
Restaurant: Once in week
Alcohol: Occasionaly
Smoothies/Juices/Supplement: Every day
Water: I drink bottled water, if it's not from a filtered tap
How often do you eat the following?
Red meat: 4 days per week
Poultry: Every day
Fish: 1 per week
Cereal: Never
Soup: Never
Fruit: Every day
Vegetables: Every day
Salads: Every day
Potatoes: Never
Bread: Never
Rice/ Quinoa etc: Basmati rice everyday
Nuts: Every day
Take-aways: Once in a blue moon
Restaurant: Once in week
Alcohol: Occasionaly
Smoothies/Juices/Supplement: Every day
Water: I drink bottled water, if it's not from a filtered tap
What is your favourite recipe?
A fillet of fresh Wicklow venison cooked in coconut oil served with basmati rice, green beans and broccoli cooked by mark butler. Always tastes better when its served to you ;)
A fillet of fresh Wicklow venison cooked in coconut oil served with basmati rice, green beans and broccoli cooked by mark butler. Always tastes better when its served to you ;)
Do you use supplements?
Yes. I buy all my supplements from perfectbody.ie, Arena Martial Arts and Only Natural.
The supplements in which I use are
• Optimum nutrition- Whey Protein
• Optimum nutrition – Amino energy
• Olimp – Carbonox
• Nxt - BCAA
• Vitamin d3
• Good quality fish oil
• And a good quality multi-vitamin.
These are the supplements which have worked best for me over my training period. I am not suggesting to people that these supplements are for everybody. All supplements should be researched before consumption. Why take a supplement that doesn’t suit your personal goal? There is no trouble is asking. “Ask the right questions, you will get the right answers”.
Yes. I buy all my supplements from perfectbody.ie, Arena Martial Arts and Only Natural.
The supplements in which I use are
• Optimum nutrition- Whey Protein
• Optimum nutrition – Amino energy
• Olimp – Carbonox
• Nxt - BCAA
• Vitamin d3
• Good quality fish oil
• And a good quality multi-vitamin.
These are the supplements which have worked best for me over my training period. I am not suggesting to people that these supplements are for everybody. All supplements should be researched before consumption. Why take a supplement that doesn’t suit your personal goal? There is no trouble is asking. “Ask the right questions, you will get the right answers”.
“Ask the right questions, you will get the right answers”.
Any more advice for Wexford Healthy Eaters?
Don’t believe everything you read. Weight loss is easily achievable in a short period of time with the right training and the right nutrition. Sales pitches regarding weight loss are all over our screens giving people false information, the most laughable pitch being “the six minute abs”.
If you have it in your mind you are going to lose weight, set goals and achieve them! You can start a diet on any givin day; it doesn’t have to be a Monday, or the most popular one: New Year’s Day.
Once the thought pops into your head just tell yourself tomorrow is the day and go from there, for any advice on training I would be delighted to help; just drop a line and I will see what I can do.
One of my favourite quotes and a good mind changer is “To eat is a necessity, but to eat intelligently is an art.”
Don’t believe everything you read. Weight loss is easily achievable in a short period of time with the right training and the right nutrition. Sales pitches regarding weight loss are all over our screens giving people false information, the most laughable pitch being “the six minute abs”.
If you have it in your mind you are going to lose weight, set goals and achieve them! You can start a diet on any givin day; it doesn’t have to be a Monday, or the most popular one: New Year’s Day.
Once the thought pops into your head just tell yourself tomorrow is the day and go from there, for any advice on training I would be delighted to help; just drop a line and I will see what I can do.
One of my favourite quotes and a good mind changer is “To eat is a necessity, but to eat intelligently is an art.”
One of my favourite quotes and a good mind changer is “To eat is a necessity, but to eat intelligently is an art.”
