
Who is he?
Mark Butler was born in Wexford and lived here most of his life excluding a few years working in Dublin.
He has been training in the gym for around 5 or 6 years now.
"I play hurling with Saint Martins, so it can be hard to juggle the two at times, but when the Winter comes; its gym only."
Where can you find him?
Most days, Mark can be found either training with St. Martins or training in Whites gym.
How can you contact him?
Mark is on Facebook
Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people!
Mark Butler was born in Wexford and lived here most of his life excluding a few years working in Dublin.
He has been training in the gym for around 5 or 6 years now.
"I play hurling with Saint Martins, so it can be hard to juggle the two at times, but when the Winter comes; its gym only."
Where can you find him?
Most days, Mark can be found either training with St. Martins or training in Whites gym.
How can you contact him?
Mark is on Facebook
Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people!
THE INTERVIEW 25th november, 2013

Describe your lifestyle:
Describe your diet in a few words
Very healthy 90% of the time.
How do you relax?
I find training very relaxing. I'm always in a better mood after the gym. I also like listening to music and reading about nutrition and training.
How well do you sleep & how for long?
I work shift work so my sleep patterns are very disrupted. I usually get anything between 5-8 hours depending on what way I'm working.
Describe your diet in a few words
Very healthy 90% of the time.
How do you relax?
I find training very relaxing. I'm always in a better mood after the gym. I also like listening to music and reading about nutrition and training.
How well do you sleep & how for long?
I work shift work so my sleep patterns are very disrupted. I usually get anything between 5-8 hours depending on what way I'm working.

Describe your training:
Playing senior Hurling with St. Martins requires a high level of fitness and it usually involves training 3 to 4 times a week throughout the season.
I always try and keep my gym routine going even in the height of the championship as i feel its important to maintain strength levels but mainly because i love it.
During the winter i really like to concentrate on weights only; usually 5 to 6 days a week.
The only cardio I occasionally might do is fasted (10g BCAA) steady state cardio for 30 mins at most to try and maintain low bodyfat without hindering muscle growth.
Playing senior Hurling with St. Martins requires a high level of fitness and it usually involves training 3 to 4 times a week throughout the season.
I always try and keep my gym routine going even in the height of the championship as i feel its important to maintain strength levels but mainly because i love it.
During the winter i really like to concentrate on weights only; usually 5 to 6 days a week.
The only cardio I occasionally might do is fasted (10g BCAA) steady state cardio for 30 mins at most to try and maintain low bodyfat without hindering muscle growth.

Does your diet fit into one of our stereotypes?
If so, which one? If not, what would you brand it as?
At the minute it would be closer to bodybuilding than any others, purely because of volume and protein quantities.
Body composition and strength accumulation is why i train, so its based around that.
Obviously, during the hurling season, I alter it to meet my training demands usually by adding more carbs due to the large volume of aerobic type training that's involved.
Training in the gym has taught me the importance of food for fuel and the effect it has on my performance. Not eating enough of the right foods hinders my strength in the gym Less strength and poor performance means less muscle growth. The same goes for hurling; I feel most people at club level could improve there performances on the field by concentrating more on their diet, not just by eating healthy, but by making sure they are fueled properly come the day of a match.
If so, which one? If not, what would you brand it as?
At the minute it would be closer to bodybuilding than any others, purely because of volume and protein quantities.
Body composition and strength accumulation is why i train, so its based around that.
Obviously, during the hurling season, I alter it to meet my training demands usually by adding more carbs due to the large volume of aerobic type training that's involved.
Training in the gym has taught me the importance of food for fuel and the effect it has on my performance. Not eating enough of the right foods hinders my strength in the gym Less strength and poor performance means less muscle growth. The same goes for hurling; I feel most people at club level could improve there performances on the field by concentrating more on their diet, not just by eating healthy, but by making sure they are fueled properly come the day of a match.
" I feel most people at club level could improve there performances on the field by concentrating more on their diet, not just by eating healthy, but by making sure they are fueled properly come the day of a match."

Have you followed any “Diets”or “Detox” in the past?
If so, which one? Elaborate
I don't believe in soup diets etc. I opt for clean eating, but i have tried 1 or 2 over the years.
The hardest was the "Keto diet" or "Ketosis diet". It's a zero carb diet where your body uses fat for fuel. I found it extremely hard mentally and physically. I do think it's very good for burning fat, but its very hard to abide by and takes a lot of research.
If so, which one? Elaborate
I don't believe in soup diets etc. I opt for clean eating, but i have tried 1 or 2 over the years.
The hardest was the "Keto diet" or "Ketosis diet". It's a zero carb diet where your body uses fat for fuel. I found it extremely hard mentally and physically. I do think it's very good for burning fat, but its very hard to abide by and takes a lot of research.

Where do you buy your food in Wexford?
Where do you buy your main groceries? Which supermarket if any?
I buy my groceries mainly in Tesco and Lidl
Where do you buy your meat? Which butcher/ supermarket deli/ supermarket packages etc. Fresh or frozen?
Scallans Food Factory for chicken.
Doyles butchers (The Saucy Butcher) in Clonard for all other types of meat, great selection.
Where do you buy your fish?
Bates of Kilmore Quay
Where do you buy your vegetables? Fresh or frozen?
I buy my vegetables fresh from Lidl or Tesco.
Do you buy food in the local Health Food stores? Which one? What do you buy?
I shop in Only Natural just to buy quinoa and coconut oil.
Of all of these shops, which is your favourite?
Doyles Butchers (The Saucy Butcher) because some days when i can't face into another dry chicken breast it's always nice to call in and get something different ie. Vension burgers, Peri Peri chicken burgers, Turkey burgers etc.
What are your favourite restaurants and cafes in Wexford?
Wouldn't really have a favourite i dont eat out very often.
Where do you buy your main groceries? Which supermarket if any?
I buy my groceries mainly in Tesco and Lidl
Where do you buy your meat? Which butcher/ supermarket deli/ supermarket packages etc. Fresh or frozen?
Scallans Food Factory for chicken.
Doyles butchers (The Saucy Butcher) in Clonard for all other types of meat, great selection.
Where do you buy your fish?
Bates of Kilmore Quay
Where do you buy your vegetables? Fresh or frozen?
I buy my vegetables fresh from Lidl or Tesco.
Do you buy food in the local Health Food stores? Which one? What do you buy?
I shop in Only Natural just to buy quinoa and coconut oil.
Of all of these shops, which is your favourite?
Doyles Butchers (The Saucy Butcher) because some days when i can't face into another dry chicken breast it's always nice to call in and get something different ie. Vension burgers, Peri Peri chicken burgers, Turkey burgers etc.
What are your favourite restaurants and cafes in Wexford?
Wouldn't really have a favourite i dont eat out very often.
Do you grow any of your own vegetables, fruit or herbs?
No definitely not, wouldn't be my thing.
No definitely not, wouldn't be my thing.

Do you look for any particular standards when selecting food?
Do you just buy what's on special offer? No, I mainly buy the same food every week regardless of offers.
Do you buy organic vegetables?
No
Do you buy grass fed beef/ free-range chicken and eggs etc.?
Beef- yes but that's it. It can be an expensive lifestyle at times without opting for everything organic.
Do you try to buy local/ farmer's market?
No
Do you try to buy Irish? Which are your favourite products?
When buying beef yes. I'm a big fan of venison also
Do you try to buy Wexford products? Which are your favourite products?
No, i go for the best product for the best value.
Do you just buy what's on special offer? No, I mainly buy the same food every week regardless of offers.
Do you buy organic vegetables?
No
Do you buy grass fed beef/ free-range chicken and eggs etc.?
Beef- yes but that's it. It can be an expensive lifestyle at times without opting for everything organic.
Do you try to buy local/ farmer's market?
No
Do you try to buy Irish? Which are your favourite products?
When buying beef yes. I'm a big fan of venison also
Do you try to buy Wexford products? Which are your favourite products?
No, i go for the best product for the best value.

What do you eat in a typical day?
Breakfast:
I would never skip breakfast. Sometimes delay it depending on work and training but definitely never skip it.
My everyday breakfast would always be without fail zero carb regardless of training, so usually its a chicken breast and almonds with black coffee with a tea spoon of coconut oil.
Other times it might be eggs or steak but always with nuts, coffee and coconut oil.
If it wasn't for the price, i would opt for red meat every morning instead of chicken.
Eliminating carbs from your breakfast and replacing them with protein and healthy fats promotes the use of fat as fuel for energy throughout the day. Again I eat this way because my goals are to keep bodyfat to a minimum whilst adding lean muscle mass. Others might need a good carb source for breakfast but being an Endomorph this works best for me.
If i could eat without the consequences then tea & toast or brown bread with cheese would be my favourite breakfast.
Breakfast:
I would never skip breakfast. Sometimes delay it depending on work and training but definitely never skip it.
My everyday breakfast would always be without fail zero carb regardless of training, so usually its a chicken breast and almonds with black coffee with a tea spoon of coconut oil.
Other times it might be eggs or steak but always with nuts, coffee and coconut oil.
If it wasn't for the price, i would opt for red meat every morning instead of chicken.
Eliminating carbs from your breakfast and replacing them with protein and healthy fats promotes the use of fat as fuel for energy throughout the day. Again I eat this way because my goals are to keep bodyfat to a minimum whilst adding lean muscle mass. Others might need a good carb source for breakfast but being an Endomorph this works best for me.
If i could eat without the consequences then tea & toast or brown bread with cheese would be my favourite breakfast.

Lunch:
When working I'd usually prepare my meals the night before. If you're not prepared food wise you're not going to meet your daily macronutrient requirements.
I would never buy my meals during work or otherwise mainly because it would cost me a fortune for the amount I eat and it's too hard to get exactly what i need.
I prepare all my food myself. In work on a daly basis it would usually consist of Chicken breast with green veg, mainly broccoli or green beans and depending on my training requirements i might have basmati rice or quinoa with it.
Evening meal:
It's usually the very same: chicken breast, green veg and maybe a carb source like basmati rice or quinoa. Instead of chicken, i might have steak, turkey or venison.
I should be varying my meat more often but a lot of the time chicken breasts are the most practical. I dont eat out very often- it doesn't appeal to me.
When working I'd usually prepare my meals the night before. If you're not prepared food wise you're not going to meet your daily macronutrient requirements.
I would never buy my meals during work or otherwise mainly because it would cost me a fortune for the amount I eat and it's too hard to get exactly what i need.
I prepare all my food myself. In work on a daly basis it would usually consist of Chicken breast with green veg, mainly broccoli or green beans and depending on my training requirements i might have basmati rice or quinoa with it.
Evening meal:
It's usually the very same: chicken breast, green veg and maybe a carb source like basmati rice or quinoa. Instead of chicken, i might have steak, turkey or venison.
I should be varying my meat more often but a lot of the time chicken breasts are the most practical. I dont eat out very often- it doesn't appeal to me.

Snacks:
Almonds, unsalted of course. The very odd time i might use organic peanut butter for a change.
I buy my almonds in Lidl as they are the best value there.
Throughout the day I'd always have almonds on me again depending on my training requirements the amount varies but it could be anything up to 200grams per day.
Almonds, unsalted of course. The very odd time i might use organic peanut butter for a change.
I buy my almonds in Lidl as they are the best value there.
Throughout the day I'd always have almonds on me again depending on my training requirements the amount varies but it could be anything up to 200grams per day.

The food in your meals (Quick answers):
How often do you eat the following?
Red meat: Venison 3 times per week
Poultry: Chicken every day
Fish: Salmon, 3 times per week
Cereal: Never
Soup: Never
Fruit : Never apart from a banana pwo if i had no carbs with me.
Vegetables: Broccoli - daily basis
Salads: Meat salad once a week
Potatoes: Never
Bread: Never
Rice/ quinoa etc : Daily basis, basmati rice would be my favourite
Nuts: daily basis, almonds
Sandwiches/ wraps/ rolls: Never
Sweets/ cakes/ pudding/ chocolate: Never
Crisps: Never
Take-away food: A Vine take away once every few weeks
Deli food: Never
Restaurant: Generally, I don't.
Coffee/ tea: Coffee, 3 times a day on average
Alcohol: Once every few months at most
Smoothies/juices: Never
Sports drinks/ protein: Smoothies Never , Protein - post-work-out
Water? Bottle/Tap: Tap usually. I always try and drink around 5 litres a day
How often do you eat the following?
Red meat: Venison 3 times per week
Poultry: Chicken every day
Fish: Salmon, 3 times per week
Cereal: Never
Soup: Never
Fruit : Never apart from a banana pwo if i had no carbs with me.
Vegetables: Broccoli - daily basis
Salads: Meat salad once a week
Potatoes: Never
Bread: Never
Rice/ quinoa etc : Daily basis, basmati rice would be my favourite
Nuts: daily basis, almonds
Sandwiches/ wraps/ rolls: Never
Sweets/ cakes/ pudding/ chocolate: Never
Crisps: Never
Take-away food: A Vine take away once every few weeks
Deli food: Never
Restaurant: Generally, I don't.
Coffee/ tea: Coffee, 3 times a day on average
Alcohol: Once every few months at most
Smoothies/juices: Never
Sports drinks/ protein: Smoothies Never , Protein - post-work-out
Water? Bottle/Tap: Tap usually. I always try and drink around 5 litres a day

What is your favourite recipe?
2 scoops of chocolate protein in a cup with some boiling water added, mixed until its nice and thick- Add a tablespoon of organic peanut butter and a handful of almonds. It'll match any dessert.
2 scoops of chocolate protein in a cup with some boiling water added, mixed until its nice and thick- Add a tablespoon of organic peanut butter and a handful of almonds. It'll match any dessert.

Do you use supplements?
I do use many supplements:
Protein pwo only, dextrose post workout only,
Creatine from time to time
Vitiman D3,
Fish oils,
Leucine and other BCAA's,
Multi vitamin
Pre-workout drink occasionally.
I've been using perfectbody.ie for a good few years now and reckon they wont be beaten on price.
Peter in the Arena shop always looks after me too.
I do use many supplements:
Protein pwo only, dextrose post workout only,
Creatine from time to time
Vitiman D3,
Fish oils,
Leucine and other BCAA's,
Multi vitamin
Pre-workout drink occasionally.
I've been using perfectbody.ie for a good few years now and reckon they wont be beaten on price.
Peter in the Arena shop always looks after me too.
“You can never know enough when it comes to healthy living so don't be afraid to ask. ”.

Any more advice for Wexford Healthy Eaters?
For anyone starting to use the gym to add muscle the 3 most common mistakes made I reckon are:
No. 1
Diet: I think most don't eat near enough, no matter how hard you train if you're not eating enough of the right foods you wont get bigger, 80% diet - 20% training.
No. 2
Form: I see so many young lads in the gym adding too much weight to the bar (we've all done it), therefore hindering form. If you are trying to lift too much weight you engage other muscles to compensate for that extra weight. Get your form right first, 3 to 4 second eccentric is always a good guideline.
No. 3
Progression: If you're not progressing in your lifts on a weekly basis or at least trying, you can't expect to get any bigger.
Insanity: doing the same thing over and over again and expecting different results.
I would just like to mention Aidan Tobin and Loughlin Gannon. I'm constantly bombarding both of them with questions regarding training and nutrition and forever seeking their advice on topics. I can't thank them enough as they are always very helpful and more than happy to share their thoughts with me. You can never know enough when it comes to healthy living so don't be afraid to ask.
For anyone starting to use the gym to add muscle the 3 most common mistakes made I reckon are:
No. 1
Diet: I think most don't eat near enough, no matter how hard you train if you're not eating enough of the right foods you wont get bigger, 80% diet - 20% training.
No. 2
Form: I see so many young lads in the gym adding too much weight to the bar (we've all done it), therefore hindering form. If you are trying to lift too much weight you engage other muscles to compensate for that extra weight. Get your form right first, 3 to 4 second eccentric is always a good guideline.
No. 3
Progression: If you're not progressing in your lifts on a weekly basis or at least trying, you can't expect to get any bigger.
Insanity: doing the same thing over and over again and expecting different results.
I would just like to mention Aidan Tobin and Loughlin Gannon. I'm constantly bombarding both of them with questions regarding training and nutrition and forever seeking their advice on topics. I can't thank them enough as they are always very helpful and more than happy to share their thoughts with me. You can never know enough when it comes to healthy living so don't be afraid to ask.
"Progression: If you're not progressing in your lifts on a weekly basis or at least trying, you can't expect to get any bigger.”