VITAL STATS Name: Cathal Tiernan E-mail: c.mactiarnain@udaras.ie Age: 29 Where: Galway, Ireland Height: 5' 8" Weight: 209 lbs, 233 lbs off season Years Bodybuilding: 3 Favorite Bodypart: Shoulders Favorite Exercise: Bench Press Favorite Supplements: Glutamine

How Did You Get Started?

I joined a gym for something to do and from there started powerlifting.

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Cathal Tiernan.

What Workout Plan Worked Best For You?

• Day 1: Chest & Biceps
• Day 2: Quads & Abs
• Day 3: Rest Day
• Day 4: Back & Traps
• Day 5: Calves, hamstrings & Abs
• Day 6: Shoulders & Triceps
• Day 7: Rest

I stick to the old school basic training techniques & exercises. I change the exercises as I see fit to improve each bodypart as needed. I base my training routine on Dorian Yates style of training i.e. 2 warm-up sets and go balls out on 3rd set.

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Cathal Tiernan.

What Nutrition Plan Has Worked Best For You?

Meal 1:

• 10 egg whites
• 1 scoop whey protein
• 100g Oats

Meal 2:

• 10 Oz Chicken
• Broccoli (Any Green vegetable)

Meal 3: (Pre Workout)

• 200g Sweet Potato
• 10-12Oz Chicken
• Green Vegetable

Meal 4: (Post Workout)

• 10oz Steak
• 250g Baked Potato
• 1 scoop whey
• BCAA

Meal 5:

• 10 oz Turkey
• Green Vegetable

Meal 6:

• 330g Cottage Cheese
• 1 tablespoon peanut butter
• 60g casein protein

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Cathal Tiernan.

What Supplements Have Given You The Greatest Gains?

• Whey Protein
• BCAA's
• Glutamine

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Cathal Tiernan.

Why Do You Love Bodybuilding?

Because it's such a challenge in every way both mentally and physically.

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Cathal Tiernan.

What Are Your Future Bodybuilding Plans?

To win the amateur universe.

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Cathal Tiernan.

What One Tip Would You Give Other Bodybuilders?

Spend more time at the table and less time in the gym and always train heavy with old school exercises (free weights).

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Cathal Tiernan.

Who Are Your Favorite Bodybuilders?

Got to be Arnold & Dorian.

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Cathal Tiernan.

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