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CURE Childhood Cancer

If following my training, please consider donating to CURE Childhood Cancer using the button to the left or visiting the website directly. 100% of proceeds will go to CURE. Thank you!
https://curechildhoodcancer.org/donate/


BackGround

Education:

M.A.T Science Education B.S.A Biological Sciences

Certifications:

NASM:

CPT, FNS, PES

Supplements I take:

Jym ZMA

Vita Jym

Jym Omega

Pre Jym

Post Jym

Pro Jym

Vitamin D3 (Abundant health)

CLA

Bone Broth

Amazing grass: Green Superfood

Below you will find training listed for each day, which is also posted to the Instagram page. As well as general rules for nutrition I will be following, supplements I take (I am not sponsored nor do I receive anything for listing them, it is just something I am often asked by people). After spending time reflecting on 2018, I have set several personal, professional, and fitness goals for myself. I like many people have let daily excuses get the best of me the last few months; working 12-16 hour days 6 days a week, having spondylolisthesis, spondylitis, and a degenerative disc, etc. The overall goal of my plan is to increase strength, functional movement patterns, essentially improve overall fitness. Two personal goals I have set for my self this year is in competing in a USA powerlifting Bench only event and chasing the Georgia Record and competing in the Crossfit open.

** I competed in the power-lifting meet and had no problem lifting 375, but did not wait on the “rack call” so the lift did not count. I am excited to get back to training and moving towards my goal of hitting 450 in competition. I also completed the Cross-fit open RX’d, I certainly did not do as well as I had hoped (had trouble with technical movements I did not practice enough ) but I had a good time doing it. **

A much bigger goal of mine for 2019 is to inspire people to achieve their fitness goals as well as give back to charity. I hope this may help someone! If you have any questions, please send an email to oreillypersonalfitness@gmail.com. Also check out the exercise library tab for videos on different exercises, it is free and I am working to continue to expand it!


Nutrition

I don’t personally count macros and but I try to eat whole foods for the majority of the time. (not the store) Limited or no: processed food and drinks, if a eating a quest bar or something every once in a while will keep you on track most of the time then do it! As much water as possible, I carry around a Nalgene bottle and drink throughout the day. If doing Macro %’s they may fluctuate a bit depending on goals and how you are responding to training, so you may need to play around with them a bit to find what works best for you! With the exception of Protein powder I try to limit dairy intake, for me personally it increases inflammation a bit, but I do throw it in there on occasion.

Protein sources: Chicken, Ground beef (96%) lean, Steak, Salmon,Eggs, Whey/Casein protein, etc. I personally shop antibiotic free, hormone free, wild caught, etc.

Carbohydrate sources: Sweet potatoes, Rice (white, Brown, and black) ** you may want to limit rice if you are trying to lean down or time eating it around your workout, Quinoa, and anything green or colored; Broccoli, Spinach, Peppers, etc. I do not count anything green if I am doing macros, If we are being honest with our selves nobody ever failed fat camp eating too much broccoli :) so load up on some green stuff.

Fats sources: I get the majority of my fat sources from the meat I eat but also things such as Extra virgin olive oil, coconut oil, small amounts of peanut butter, Grass fed butter (for steak), avocado oil.