Posted 16 July 2013 by Interview:

Alex O’Hanlon

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How/when did you get started in training and living a fit lifestyle?

I have always been into keeping fit, however, it wasn’t until January this year that I got into weight training properly. Once I started seeing the changes in my body I was hooked, and decided to enter my first fitness competition. I will be competing in November in the WBFF Fitness Diva Category.

How do you stay motivated?

I set goals regularly in the gym in order to keep my motivation levels high and to ensure I always have something to work towards.

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What types of cardio have worked best for you?

HIIT and other high intensity workout such as circuit training and bootcamp. I HATE using the sled (prowler) but find it very effective for fat loss.

Do you have a favourite healthy recipe?

I have a very sweet tooth, so I love this healthy and simple chocolate mousse recipe:

  • 2 Large ripe avocados
  • 4 tsps of raw cacao
  • 3-4 tsps of stevia (or to taste)
  • Cashew nut cream (soak a handful of nuts overnight in water and blitz in a food processor with a bit of water)
  • 1/4 tsp vanilla extract
  • Cinnamon to taste
  • Optional 2 scoops of chocolate protein powder
  • Optional coconut oil

Process all of the ingredients in a food processor and then pour into ramekins and leave to set in the fridge. Easy!

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What does your diet consist of?

A Typical day in the off-season would consist of anywhere between 2200 – 2500 kcal per day spread over seven meals:

Meal 1 – 3 whole organic free range eggs, 1 salmon steak, broccoli.
Meal 2 – 50g oatmeal, 1 scoop of whey protein, mixed berries.
Meal 3 – Tuna/chicken salad and half an avocado.
Meal 4 – 1 apple, 2 scoops of whey protein and 10 almonds (pre training).
Meal 5 – 2 scoops of whey and 2 scoops of vitargo (Post workout shake).
Meal 6 – Steak, broccoli and sweet potato. 1tbs fish oil.
Meal 7 – Cottage cheese and cinnamon.

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How do you deal with cravings for junk foods, sweets and salty food?

I have a cheat meal once a week. I pick on a Monday what I am going to have for my cheat meal the next weekend. This keeps me focused when I am getting bored of my day to day food or when I am tied in the gym. It’s almost like a reward for being “good” all week.

What are your top 3 favourite exercises?

1. Chin ups
2. Dips
3. Side laterals

Do you listen to music whilst you train?

No. If I am training alone I prefer to be able to hear what is going on around me, and just enjoy the atmosphere of the gym.

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What is your training routine like?

Monday: HIIT
Tuesday: Chest and Back
Wednesday: Legs
Thursday: Shoulders and abs
Friday: Bis and Tris
Saturday: Legs and Bootcamp
Sunday: Rest and grow

Typical off season chest and back routine:

At the moment I am in a strength phase so the reps are low, the rest periods extended and the weights heavy.

A1: Incline db press 5 x 5 Tempo 4101 Rest 60 secs
A2: Weighted chins 5 x 5 Tempo 4101 Rest 180 secs

Repeat 5 times

B1: Bench press 5 x 8 Tempo 3101 Rest 60 secs
B2: Bent over row 5 x 8 Tempo 3101 Rest 120 secs

Repeat 5 times

Do you set short and long term goals?

I set goals regularly, probably every 8 weeks or so. My last goal was set eight weeks out from a photo shoot in order to keep my motivation high. My next big goal is the WBFF in November.

What are you most proud of?

Inside the gym: I recently set a goal to be able to do ten wide grip chins (which I have since done)

Outside the gym: I climbed Mont Blanc, the highest mountain in the Alps last summer.

Have you had any obstacles or setbacks towards achieving your goal physique?

Not really, I am fairly lucky in that respect. I tore a muscle in my forearm while training for my photo shoot in June, but this was only minor, and I was able to adapt my training plan in order to keep training on it without causing any further damage.

How do you measure your progress?

My trainer and nutritionist Gavin Gillibrand from uses body composition testing and my performance in the gym as a measure of my progress. Personally, I use the mirror to assess my physique week to week.

Who are your favourite, athletes or fitness models?

Erin Stern

What supplements would you use/recommend if any?

I use many supplements in my daily regime, the most important being a good quality multivitamin (I currently use Usana Health Sciences) Next, a good whey protein, fish oils, vitargo, BCAA’s, creatine, glutamine, vitamin D, CO-Q10, grape seed extract and ZMA.

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

1. Lift heavy weights.
2. Be consistent.
3. Set regular goals in order to keep motivation high.

Alex O’Hanlon

Year of birth: 1985, Weight: 52 – 55kg, Height: 5’5


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