
Who is he?
Derek Rowe is a personal trainer who grew up in Baldwinstown, Bridgetown Co. Wexford.
He is a fully qualified I.T.E.C and I.S.S.A Personal Trainer.
Derek is currently training for the Spring Classic bodybuilding show in Waterford in April.
"I'm 9 weeks out now. Anyone who is in the Dublin area looking for top class personal training contact my friend Larry Doyle, who is prepping me for my show"
Where can you find him?
Facebook: Derek Rowe
Body Shape Performance
Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people!
Derek Rowe is a personal trainer who grew up in Baldwinstown, Bridgetown Co. Wexford.
He is a fully qualified I.T.E.C and I.S.S.A Personal Trainer.
Derek is currently training for the Spring Classic bodybuilding show in Waterford in April.
"I'm 9 weeks out now. Anyone who is in the Dublin area looking for top class personal training contact my friend Larry Doyle, who is prepping me for my show"
Where can you find him?
Facebook: Derek Rowe
Body Shape Performance
Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people!
THE INTERVIEW FEBRUARY 2014

Describe your lifestyle:
Describe your diet in a few words
I eat a healthy balanced diet consisting of all the macronutrients ( carbs, fats, protein) all based around my training and goals
How do you relax?
I like to play Play Station , cinema , play soccer and watch a lot of it, go for walks, visit friends and learn more about body composition.
How well do you sleep & for how long?
I sleep ok. Usually for me, no longer than 6 hours
Describe your diet in a few words
I eat a healthy balanced diet consisting of all the macronutrients ( carbs, fats, protein) all based around my training and goals
How do you relax?
I like to play Play Station , cinema , play soccer and watch a lot of it, go for walks, visit friends and learn more about body composition.
How well do you sleep & for how long?
I sleep ok. Usually for me, no longer than 6 hours

Describe your training:
I am in the gym most days lifting weights.
At the moment 2 days on 1 day off with emphasis on cutting the muscle for my upcoming show.
I also walk to the gym and back which takes an hour with 3 fasted walks a week before breakfast to burn fat.
I am in the gym most days lifting weights.
At the moment 2 days on 1 day off with emphasis on cutting the muscle for my upcoming show.
I also walk to the gym and back which takes an hour with 3 fasted walks a week before breakfast to burn fat.

Does your diet fit into one of our stereotypes?
If so, which one? If not, what would you brand it as?
My diet is clean and healthy and for the purpose of building a quality physique with good performance.
If so, which one? If not, what would you brand it as?
My diet is clean and healthy and for the purpose of building a quality physique with good performance.
"I'm always on a healthy based diet, I don't think there is such thing as a one diet fits all as most peoples body's react differently to certain variables in their diet till they find what works for the certain individual.. "

Have you followed any “Diets”or “Detox” in the past?
If so, which one? Elaborate
As I said, I'm always on a healthy based diet, I don't think there is such thing as a one diet fits all as most peoples body's react differently to certain variables in their diet till they find what works for the certain individual.
If so, which one? Elaborate
As I said, I'm always on a healthy based diet, I don't think there is such thing as a one diet fits all as most peoples body's react differently to certain variables in their diet till they find what works for the certain individual.

Where do you buy your food in Wexford?
Where do you buy your main groceries?
Super Value and Aldi
Doyle's butchers
Meylers
La Dolce Vita
Where do you buy your meat?
Doyle's butchers
Fresh or frozen?
Fresh.
Where do you buy your fish?
Meylers
Where do you buy your vegetables?
I grew up on a vegetable farm so I'm very lucky to get the finest vegetables in wexford and I have my own chilli plants at home.
Do you buy food in the local Health Food stores?
No
Of all of these shops, which is your favourite (or favourites)?
Doyle's butchers
What are your favourite restaurants and cafes in Wexford?
La dolce vita
Where do you buy your main groceries?
Super Value and Aldi
Doyle's butchers
Meylers
La Dolce Vita
Where do you buy your meat?
Doyle's butchers
Fresh or frozen?
Fresh.
Where do you buy your fish?
Meylers
Where do you buy your vegetables?
I grew up on a vegetable farm so I'm very lucky to get the finest vegetables in wexford and I have my own chilli plants at home.
Do you buy food in the local Health Food stores?
No
Of all of these shops, which is your favourite (or favourites)?
Doyle's butchers
What are your favourite restaurants and cafes in Wexford?
La dolce vita
Do you grow any of your own vegetables, fruit or herbs?
I grew up on a vegetable farm so I'm very lucky to get the finest vegetables in Wexford and I have my own chilli plants at home.
I grew up on a vegetable farm so I'm very lucky to get the finest vegetables in Wexford and I have my own chilli plants at home.

Do you look for any particular standards when selecting food?
Do you just buy what's on special offer?
If it's of good quality of course I will buy it on special offer.
Do you buy organic vegetables?
As I said, my father grows the finest of vegetables so I'm very lucky in that respect.
Do you buy grass fed beef/ free-range chicken and eggs etc.
Yes I buy free range chicken and eggs
Do you try to buy local/ farmer's market.
Yes I try to go to a butchers who has their own farms as your guaranteed top quality meat over your average super market stuff which is lacking quality.
Do you try to buy Irish? Which are your favourite products?
As above
Do you try to buy Wexford products? Which are your favourite products?
As above
Do you just buy what's on special offer?
If it's of good quality of course I will buy it on special offer.
Do you buy organic vegetables?
As I said, my father grows the finest of vegetables so I'm very lucky in that respect.
Do you buy grass fed beef/ free-range chicken and eggs etc.
Yes I buy free range chicken and eggs
Do you try to buy local/ farmer's market.
Yes I try to go to a butchers who has their own farms as your guaranteed top quality meat over your average super market stuff which is lacking quality.
Do you try to buy Irish? Which are your favourite products?
As above
Do you try to buy Wexford products? Which are your favourite products?
As above
"I try to go to a butchers who has their own farms as your guaranteed top quality meat over your average super market stuff which is lacking quality"

What do you eat in a typical day?
Breakfast:
I never miss breakfast as it sets me up for the day mentally and physically.
What is your favourite breakfast?
My breakfast is ground flank steak with coconut oil or nuts.
What is your go-to everyday breakfast?
This
Breakfast:
I never miss breakfast as it sets me up for the day mentally and physically.
What is your favourite breakfast?
My breakfast is ground flank steak with coconut oil or nuts.
What is your go-to everyday breakfast?
This

Lunch:
Do you pre-pack a lunch/ eat it at home/ buy it somewhere?
If I'm out working I will pack my lunch along with the rest of my meals, I never miss a meal, a bit like training I feel consistency in these 2 areas will produce the results you desire with the correct training and the commitment to succeed is very important.
Do you prepare it- or someone else in your house?
I prepare it.
Describe it.
My lunch will consist of quality meat with greens and usually a oil coming from olive oil or coconut oil, if I'm training early in the day I will consume carbs with lunch if not it's how I said above as most of my carbs are based around my training.
If you buy it – what and where, specifically?
N/A
Do you pre-pack a lunch/ eat it at home/ buy it somewhere?
If I'm out working I will pack my lunch along with the rest of my meals, I never miss a meal, a bit like training I feel consistency in these 2 areas will produce the results you desire with the correct training and the commitment to succeed is very important.
Do you prepare it- or someone else in your house?
I prepare it.
Describe it.
My lunch will consist of quality meat with greens and usually a oil coming from olive oil or coconut oil, if I'm training early in the day I will consume carbs with lunch if not it's how I said above as most of my carbs are based around my training.
If you buy it – what and where, specifically?
N/A

Evening meal:
Do you cook (or someone else in the house) or buy it?
I prepare everything fresh no matter what, as it's about quality nutrients passing through my body to help me perform better. If I'm eating crap, I will look like crap so it's important to have a balanced diet consisting of all the key factors from protein, carbs, and fats to help me achieve my goals in the gym,
Describe it.
My evening meal will be quality meat or fish with greens and some sort of good fats mixed in.
Is it fresh whole foods/ boxed microwave foods/ jarred sauces etc.?
As above
If you eat it out- where?
N/A
Do you cook (or someone else in the house) or buy it?
I prepare everything fresh no matter what, as it's about quality nutrients passing through my body to help me perform better. If I'm eating crap, I will look like crap so it's important to have a balanced diet consisting of all the key factors from protein, carbs, and fats to help me achieve my goals in the gym,
Describe it.
My evening meal will be quality meat or fish with greens and some sort of good fats mixed in.
Is it fresh whole foods/ boxed microwave foods/ jarred sauces etc.?
As above
If you eat it out- where?
N/A
"I prepare everything fresh no matter what, as it's about quality nutrients passing through my body to help me perform better."

Snacks:
What do you snack on?
At the moment I'm not having snacks as my meals are set out for me daily consisting of a mix between eggs, meat, fish in all but 2 meals, with one coming from a post workout shake and the other a blend of oats and whey which could be called a snack.
Where do you buy your snacks from?
N/A
How often do you snack?
Two which could be called "snacks"
What do you snack on?
At the moment I'm not having snacks as my meals are set out for me daily consisting of a mix between eggs, meat, fish in all but 2 meals, with one coming from a post workout shake and the other a blend of oats and whey which could be called a snack.
Where do you buy your snacks from?
N/A
How often do you snack?
Two which could be called "snacks"

The food in your meals (Quick answers):
How often do you eat the following?
Red meat - everyday
Poultry - everyday
Vegetables - everyday
Salads - twice a week
Sweet potato- once a week
Rice - everyday
Coffee - everyday
Protein - everyday
Water - everyday
How often do you eat the following?
Red meat - everyday
Poultry - everyday
Vegetables - everyday
Salads - twice a week
Sweet potato- once a week
Rice - everyday
Coffee - everyday
Protein - everyday
Water - everyday

What is your favourite recipe?
Spinach curry
400g chicken
1 cup of spinach
400 g chick peas
1 large onion ( diced)
2 cloves of garlic ( crushed )
Table spoon crushed ginger
2 tea spoon of ground cumin
2 tea spoon of ground coriander
1 tea spoon of ground turmeric
400 g tin tomatoes
Half tea spoon cayenne pepper
Spinach curry
400g chicken
1 cup of spinach
400 g chick peas
1 large onion ( diced)
2 cloves of garlic ( crushed )
Table spoon crushed ginger
2 tea spoon of ground cumin
2 tea spoon of ground coriander
1 tea spoon of ground turmeric
400 g tin tomatoes
Half tea spoon cayenne pepper

Do you use supplements?
Yes I buy my supplements from my protein , bulk powders and discount supplements
Supplements I use at the moment are:
-Whey protein
-Waxy maize ( carb powder )
-Bcaas
-Eaas
-Gluatamine
-Norwegian fish oil ( top quality )
-Male multi vitamin
-Vit c
-Vit d 3 in liquid form
Note: Do not copy any supplement regimes on www.wexfordhealthyeats.com without first consulting a qualified Dietician or Nutritional Therapist.
When it comes to supplements they take a back seat to your diet which should consist of quality ingredients, I see far too many people reverting to supplements to solve their problems when it comes to training whether it's for fat loss or building muscle no matter what food should be your number one goal before adding in any supplement as too many people getting mesmerised with clever marketing to take your hard earned money. Believe me there is no magic pill here folks; it's train hard and eat well day after day to get results, then of course add in supplements as our body's do need some at certain times to gain that % or two along with a balanced diet.
Yes I buy my supplements from my protein , bulk powders and discount supplements
Supplements I use at the moment are:
-Whey protein
-Waxy maize ( carb powder )
-Bcaas
-Eaas
-Gluatamine
-Norwegian fish oil ( top quality )
-Male multi vitamin
-Vit c
-Vit d 3 in liquid form
Note: Do not copy any supplement regimes on www.wexfordhealthyeats.com without first consulting a qualified Dietician or Nutritional Therapist.
When it comes to supplements they take a back seat to your diet which should consist of quality ingredients, I see far too many people reverting to supplements to solve their problems when it comes to training whether it's for fat loss or building muscle no matter what food should be your number one goal before adding in any supplement as too many people getting mesmerised with clever marketing to take your hard earned money. Believe me there is no magic pill here folks; it's train hard and eat well day after day to get results, then of course add in supplements as our body's do need some at certain times to gain that % or two along with a balanced diet.
“....No matter what food should be your number one goal before adding in any supplement as too many people getting mesmerised with clever marketing to take your hard earned money.”

Any more advice for Wexford Healthy Eaters?
When it comes to eating healthy it's a lifestyle choice that you either want to physically look better as well as mentally feeling better. Of course it's not easy to keep this up in the world we live in with so much processed crap and take always at every corner but it will take great discipline and make anyone who gives it a proper try great strength to go on and live that healthy lifestyle that everyone wants but doesn't have the necessary knowledge to go about it.
Don't be afraid to ask your local personal trainers or fitness instructors for help in this area as most are more than willing to pass on their knowledge to help people out. A lot of it is common sense but try find someone experienced who is in good shape as these are the people who practice what they preach and don't be afraid to research the internet, there is an abundance of information out there if you are willing to find it and just experiment with it to see what works and what does not, one shoe does not fit all when it comes to your diet.If your willing to train and eat well a lot can be achieved no matter what your purposes are be it fat loss or muscle gain, but you must have a plan, a end goal, a life with out goals usually leads to dead ends.
Class timetable - Bodyshapeperformance ( Waterford City centre )
Monday 7 - 10 pt slots, 11 - 12 circuit and conditioning class, 2 - 7 pt slots, 7 - 8 circuit and conditions class
Tuesday - same
Wednesday- same
Thursday - same
Friday - same
Saturday - circuit and conditioning class - 10 - 11
When it comes to eating healthy it's a lifestyle choice that you either want to physically look better as well as mentally feeling better. Of course it's not easy to keep this up in the world we live in with so much processed crap and take always at every corner but it will take great discipline and make anyone who gives it a proper try great strength to go on and live that healthy lifestyle that everyone wants but doesn't have the necessary knowledge to go about it.
Don't be afraid to ask your local personal trainers or fitness instructors for help in this area as most are more than willing to pass on their knowledge to help people out. A lot of it is common sense but try find someone experienced who is in good shape as these are the people who practice what they preach and don't be afraid to research the internet, there is an abundance of information out there if you are willing to find it and just experiment with it to see what works and what does not, one shoe does not fit all when it comes to your diet.If your willing to train and eat well a lot can be achieved no matter what your purposes are be it fat loss or muscle gain, but you must have a plan, a end goal, a life with out goals usually leads to dead ends.
Class timetable - Bodyshapeperformance ( Waterford City centre )
Monday 7 - 10 pt slots, 11 - 12 circuit and conditioning class, 2 - 7 pt slots, 7 - 8 circuit and conditions class
Tuesday - same
Wednesday- same
Thursday - same
Friday - same
Saturday - circuit and conditioning class - 10 - 11
"When it comes to eating healthy it's a lifestyle choice that you either want to physically look better as well as mentally feeling better. ”