MIKE O’HEARN

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.

Tweak percentages to suit your bodies needs but

make sure you adjust accordingly to ensure you still
intake enough protein. At least 1g of protein for 1lb
of lean body weight.
NUTRITION
PLAN
3879 calories a day
(typical 6 meals per day)

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

1. Bring a cup of water to a boil, add in oats. Leave to

simmer on low heat for 5 minutes. Stirring often.

2. Add in stevia and cinnamon for sweetness.

3. Blend two scoops of Innov8 protein powder and 1 cup

of raspberries with 2 cups of water and 1 cup of ice.

4. Eat 15 almonds on the side.

708 61 80 21
Calories Protein Carbs Fat
 PROTEIN SHAKE
MEAL 2 (POST-WORKOUT)

Innov8 Protein 2 scoops

Nutrend Regener 2 scoops
Amino Acids 1 scoop
Orange Juice 1 cup

1. Blend 2 scoops of Innov8 protein powder with 2

scoops of Nutrend Regener along with 1 scoop of
amino acids and 1 cup of orange juice.

2. Drink cold.

859 57 147 0
Calories Protein Carbs Fat
 COD & VEGGIES
MEAL 3

Cod Fillet 8oz

Broccoli 2 cups
Flax Seed Oil 2 tbsp
Collagen 2 scoops

1. Preheat oven to 400 degrees F

2. Season cod with no sodium, no sugar seasoning and

black pepper.

3. Bake cod in an ungreased baking dish for 20 mins or

until fish flakes easily with a fork.

4. Cut broccoli into 2-inch florets. In a steamer set over

boiling water steam broccoli, covered, until crisp-
tender, 4 to 5 minutes.

5. Take flax seed and collagen by itself. Down the hatch!

564 65 12 29
Calories Protein Carbs Fat
 SALMON & BROWN RICE
MEAL 4

Salmon Fillet 6oz

Brown Rice 1 cup
Water 1.5 cup
Black Pepper A pinch

1. Preheat the grill over medium-high direct heat.

2. In another pot with a lid, put brown rice and water

together. Use the ratio of 1.5 cups water to 1 cup rice.
Set the heat to maximum, and bring the rice/water to a
boil uncovered.

3. Turn off the heat. While the rice is sitting in the

covered pot for another 10 minutes, sprinkle the
salmon all over with some pepper and place it skin-
side up on the grill. Cook until well-marked, 3 to 4
minutes. Turn the salmon and continue to cook about
another 3 to 4 minutes.

4. Transfer to a serving plate and combine with the brown

rice.

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

Chicken Breast 6oz

Quinoa 1.5 cup
Avocado 4oz
Water 2.5 cups
Black Pepper A pinch

1. Set the stove to high heat.

2. Combine the water and quinoa in a medium saucepan

and bring to a boil. Reduce to a simmer, cover and
cook for 13 minutes. Remove from the heat and let
cool completely.

3. Place the cooled quinoa and avocado in a medium

bowl. Gently toss and set aside.

4. Grill chicken breasts until they reach 170°F (80°C) on

an instant-read thermometer. Remove from grill and
set aside for 7 to 10 minutes. Slice into ½-inch (1 cm)
slices.

5. Top chicken in the bowl, serve immediately.

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

Although the author and publisher have made every effort to

ensure that the information in this book was correct at press
time, the author and publisher do not assume and hereby
disclaim any liability to any party for any loss, damage, or
disruption caused by errors or omissions, whether such
errors or omissions result from negligence, accident, or any
other cause.

This book is not intended as a substitute for the medical

advice of physicians. The reader should regularly consult a
physician in matters relating to his/her health and particularly
with respect to any symptoms that may require diagnosis or
medical attention. In the interest of your safety, modifications
or adjustments cannot be made for nutrition and advice
contained in this ebook. Said modifications or adjustments
can be made only by each person’s primary care physician.