Mike O'Hearn: Nutrition
Mike O'Hearn: Nutrition
Mike O'Hearn: Nutrition
NUTRITION
Nutrition first
Recovery second
Training third
If anyone tells you different, they’re trying to sell
you something.
I eat my biggest meals
before and after my
training sessions.
I train in the morning, so my first two meals are where I take
in the majority of my calories. This also gives my body all day
to adjust energy expenditure to energy intake and I am not
stuffing down big meals before bed.
MACRONUTRIENT
BREAKDOWN
I believe in following a
balanced nutrition plan
somewhere along the
lines of 40% carbs, 30%
protein and 30% fat.
This seems to work well for my body type and
metabolic tendencies. I also eat about 6 meals per
day to space out my macronutrient intake.
Macro breakdown:
30:40:30
• 335g Protein
• 404g Carbohydrates
• 100g Fats
OATMEAL & PROTEIN SHAKE
MEAL 1 (PRE-WORKOUT)
Oats 1 cup
Innov8 Protein 2 scoops
Raspberries 1 cup
Almonds 15
708 61 80 21
Calories Protein Carbs Fat
PROTEIN SHAKE
MEAL 2 (POST-WORKOUT)
2. Drink cold.
859 57 147 0
Calories Protein Carbs Fat
COD & VEGGIES
MEAL 3
564 65 12 29
Calories Protein Carbs Fat
SALMON & BROWN RICE
MEAL 4
504 40 45 17
Calories Protein Carbs Fat
STEAK, WHITE RICE & ASPARAGUS
MEAL 5
Steak 6oz
White Rice 1 cup
Water 1.5 cup
Lemon 1
Asparagus 1 cup
1. Using the ratio of 1.5 cups water to 1 cup rice, boil rice
uncovered.
2. Cover the pot, and have the rice sit on low heat for 10
minutes.
3. Now, start preparing the steak. Trim off fat cap and gristle
on the steaks, and season all sides of steak with salt,
pepper. Take care to season more where the steak is
thickest.
4. Leave steak at room temperature to season while you prep
the asparagus.
5. Preheat oven to 400°F. Snap the asparagus at its natural
point and then wash them. Lay the asparagus on a sheet
pan and season with salt, pepper and lemon zest. Roast
them in the 400°F oven for approximately 10 minutes.
6. Heat the grill pan or saute pan, add steaks and cook until it
reaches your preferred temperature.
543 59 50 10.5
Calories Protein Carbs Fat
CHICKEN, QUINOA & AVOCADO
MEAL 6
701 53 70 22.5
Calories Protein Carbs Fat
OVER TO YOU
This is what works for me but may not work for you.
Remember to listen to your body and make sure you
are having your biggest meals before and after your
workout. It you pair a whole food diet like the one I
suggest with my Fitplan, you will gain Titan Strength
and Become Legendary.
Mike O’Hearn
DISCLAIMER