SHANE OWEN
Who is he?
Shane Owen is a martial artist who has been involved with combat sports since childhood and has taken up weight-training in the last few years. You might recognise him from "The Vikings" where he stars as an extra. What is his Wexford link? Shane moved to Wexford about five years ago as he has family here. Where can you find him? Facebook: Shane Owen Don't forget to like Wexford Healthy Eats on Facebook to keep up to date with upcoming interviews with more Wexford people! |
THE INTERVIEW October 2014
Describe your lifestyle:
Describe your diet in a few words. Generally when I’m not working and in Wexford my diet is very clean and plain, but occasionally I do have moments of utter weakness. How do you relax? I like to spend time with friends, sit in the sun, read, play with my dogs and whilst I don’t really drink I do love my night life How well do you sleep & how for long? When not away working I get approximately 7 hours at night and if possible after my post training meal I sleep for 1 hour, when away with work 4 or 5 hours a night is my average |
"I get approximately 7 hours at night and if possible after my post training meal I sleep for 1 hour."
Describe your training:
The frequency and duration of my training depends on my goals at any given time. Generally in Summer I aim to maintain my muscle mass and keep my body fat low, in which case I will usually do high intensity, medium weight and medium rep range weights workouts in the mornings which take about hour, sometimes slightly longer depending on the body part and I do this approximately 5 times a week. I also do 5, 30 – 45 minute cardio sessions in the evenings. In Winter I tend to try and gain muscle mass so I drop the cardio down to once or twice a week, I still train weights 5 times per week but I go much heavier with less repetitions and the gym session is conducted a slower pace in general to allow for more recovery between sets so I can lift more weight. |
Does your diet fit into one of our stereotypes? If so, which one? If not, what would you brand it as?
I suppose my diet would be considered a standard bodybuilding diet, high protein, and the other macro nutrients ratios are manipulated depending on the requirements (gain muscle, losing body fat etc.) at that time. Generally I believe my diet is a simple one that is pretty healthy and well rounded. |
Have you followed any diets or detox in the past?
If so, which one? Elaborate
No.
If so, which one? Elaborate
No.
Where do you buy your food in Wexford?
Where do you buy your main groceries?
I do most of my grocery shopping in Dunne’s: It's nothing particularly fancy and often simply consist of bits and pieces I need that day. Once my basic proteins (Fish, red meat and white meat) are covered I really only need basic carbs such as basmati rice and then general items for flavouring such as salads and herbs spices etc.
Where do you buy your meat?
I buy my meat in Scallans, I generally just bulk buy chicken breasts, I like Scallans because the chicken breasts are 200g, so they are quite big but they are not full of water etc. so when cooked they stay approximately their original size.
Where do you buy your fish?
I am not the biggest fish lover in the world but I force myself to eat it a few times a week and I use Meylers Fish Merchants
Where do you buy your vegetables?
I sometimes get my vegetables in Dunne’s but if given a choice my personal preference is the Green Corner, I often get my fruit there as well.
Do you buy food in the local Health Food stores? Which one? What do you buy?
I buy lots of stuff in health shops, I use them all but I particularly like Rainbow Wholefoods just opposite whites on the main street.
Of all of these shops, which is your favourite (or favourites)?
I like all the shops listed above but in particular Rainbow Wholefoods and the Green Corner are my favourites because the quality of the food is excellent but the price is fantastic as well, which in a country where eating healthy is considerably more expensive than eating poorly price unfortunately is an important factor.
What are your favourite restaurants and cafes in Wexford?
My favourite café is either The Yard or Nosh and Coffee and I often sit outside in the sun with friends after training in these cafes. My favourite restaurant is Nonna Rosa is very intimate and has a really nice warm feel to the place and the food is great.
Do you grow any of your own vegetables, fruit or herbs?
No.
Where do you buy your main groceries?
I do most of my grocery shopping in Dunne’s: It's nothing particularly fancy and often simply consist of bits and pieces I need that day. Once my basic proteins (Fish, red meat and white meat) are covered I really only need basic carbs such as basmati rice and then general items for flavouring such as salads and herbs spices etc.
Where do you buy your meat?
I buy my meat in Scallans, I generally just bulk buy chicken breasts, I like Scallans because the chicken breasts are 200g, so they are quite big but they are not full of water etc. so when cooked they stay approximately their original size.
Where do you buy your fish?
I am not the biggest fish lover in the world but I force myself to eat it a few times a week and I use Meylers Fish Merchants
Where do you buy your vegetables?
I sometimes get my vegetables in Dunne’s but if given a choice my personal preference is the Green Corner, I often get my fruit there as well.
Do you buy food in the local Health Food stores? Which one? What do you buy?
I buy lots of stuff in health shops, I use them all but I particularly like Rainbow Wholefoods just opposite whites on the main street.
Of all of these shops, which is your favourite (or favourites)?
I like all the shops listed above but in particular Rainbow Wholefoods and the Green Corner are my favourites because the quality of the food is excellent but the price is fantastic as well, which in a country where eating healthy is considerably more expensive than eating poorly price unfortunately is an important factor.
What are your favourite restaurants and cafes in Wexford?
My favourite café is either The Yard or Nosh and Coffee and I often sit outside in the sun with friends after training in these cafes. My favourite restaurant is Nonna Rosa is very intimate and has a really nice warm feel to the place and the food is great.
Do you grow any of your own vegetables, fruit or herbs?
No.
Do you look for any particular standards when selecting food?
I’d say my food standards are pretty average, I like fresh food preferably Irish and locally sourced.
I lean towards organic products and free range products. My favourite organic product is oatmeal from rainbow wholefoods but I also really like shirataki noodles as they can be eaten with pretty much anything and are a great little snack. In regards to my meat etc. I will only eat free range chicken and eggs.
I’d say my food standards are pretty average, I like fresh food preferably Irish and locally sourced.
I lean towards organic products and free range products. My favourite organic product is oatmeal from rainbow wholefoods but I also really like shirataki noodles as they can be eaten with pretty much anything and are a great little snack. In regards to my meat etc. I will only eat free range chicken and eggs.
"I like fresh food, preferably irish and locally sourced."
What do you eat in a typical day?
Breakfast: I always eat breakfast and literally never miss this meal because it’s essential to eat before training and it also happens to be my favourite meal of the day. I have two breakfasts I go between depending on goals and training regime at the time, the first is 75g of oatmeal, coffee and a protein shake, the other is 250g of red meat, 150g of broccoli coffee with 1 tea spoon of coconut oil. Taste wise I prefer the first but both are nice and I love red meat so it’s nice for breakfast. |
Lunch:
Lunch for me is post workout meal one, generally its 100g of basmati rice, 200g of chicken or turkey and as much salad as I want. Taste wise this meal is very plain so for flavour I use the Walden farm sauce’s which are zero carb zero sugar and zero calorie. I have this meal at home as I am yet to find anywhere in town that makes it but if I know I am going to be on the go I pre-cook it and bring it with me. I repeat this meal exactly approximately three and half hours later but with only 50g of rice. |
Evening meal:
My next meal is 250g of red meat with 150g of vegetables and 1 table spoon of balsamic vinegar. Sometimes I have 300g of fish instead of red meat. I cook this meal at home myself as I do all my food because I cannot buy it anywhere in town. |
Snacks:
For snacks I like rice cakes, if I am going really wild I get the strawberry yogurt covered rice cakes. I also snack on fruit (blue berries and apples) and I have recently taken to shirataki noodles to deal with food cravings, they are basically calorie free and are essentially water but if you add some spices you like they're pretty tasty and stave off cravings nicely. I buy these noodles in Holland and Barretts. Another snack I really like and it is my favourite at the moment is the protein bar by quest, I really like the chocolate chip one but considering they are essentially meal replacements I have to consume them sparsely. I get these bars were I get all my supplements which is All Star Nutrition which is the shop opposite the Centenary Stores beer garden. |
The food in your meals (Quick answers):
How often do you eat the following? The food in your meals: (Portions per week) & favourite Red meat (4-8) & steak, mince Poultry (10-14) & chicken breast Fish (4) & tuna Cereal (0) Soup (0) Fruit (14) & apple Vegetables (14) & broccoli Salads (14) & mixed leaves Potatoes (o) Bread (0) Rice/quinoa (14) Nuts (0) Sandwiches etc (0) Sweets/ Cakes/ Puddings (0) Crisps (0) Take away food (0) Deli food (0) Restaurant Bi-weekly & Nonna Rosa Tea (4 per day) & coffee, French vanilla Alcohol (rarely every few weeks sometimes months) & I like the craft beers from The Brown Paper Bag Project which you can get in the Sky in the ground bar Smoothies (0) Protein (21) & NXT whey protein (strawberry) Water Constantly throughout the day and I drink both tap and bottle, just depends what’s available really, I’m not a water snob. |
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" anyone can change their lifestyle to a more healthy one if they want to, all they need do is make a few small adjustments which they can maintain and once they become habitual then they simply add a few more changes and eventually over time they will end up with a very healthy lifestyle"
What is your favourite recipe?
My favourite dish depends on my mood really but all of my favourites are off season bulking foods. I like to make 1lb beef burgers which are basically just 1lb of red meat with a chopped onion and seasoning, 2 eggs and some wholemeal flower to bind it all together. Another favourite is 2 diced chicken breasts pan fried in olive oil, a selection of wild mushrooms, some white wine sauce and herbs served on pasta that has been mixed after draining with a tea spoon of real butter. |
What supplements do you use?
Yes I use supplements, i use protein powder from NXT, I get BCAA’s from NXT I use fish oils from Optimum, for my intra workout I am in love with Carbonox as its probably the best value for money to results ratio I’ve come across in a product so far, I also use creatine, I try to get a creatine blend if its available, I also use ZMA from optimum nutrition. I occasionally use pre-workouts but my use of them is sporadic at best, I was a fan of the old version of jack 3d but that product is no longer available and truthfully I find coffee before and Carbonox during workout easily keeps me going. I buy all my supplements from All-star nutrition, it’s a great shop with loads of products and the prices are the best I’ve come across in town. |
Note: Do not copy any supplement regimes on www.wexfordhealthyeats.com without first consulting a qualified Dietitian or Nutritional Therapist.
Anything to add?
Yes I suppose I would say that anyone can change their lifestyle to a more healthy one if they want to, all they need do is make a few small adjustments which they can maintain and once they become habitual then they simply add a few more changes and eventually over time they will end up with a very healthy lifestyle. Secondly don’t be afraid to join the gym, I know this can seem quite daunting for many people in the beginning but honestly we're all in there for the same reason so put your nerves aside and just do it. Once it becomes part of your routine it actually becomes a pursuit of pure pleasure which has the benefit of making you look and feel better as well as giving you the opportunity to meet like-minded people who can motivate and inspire you. Ok that’s it, thanks Wexford Healthy Eats, Oh actually I’d like to recommend that everyone look up your protein ball recipe because they are excellent and I love them. |