Quick Stats:
How did you get started with bodybuilding?
Initially, my motivation for working out came from training for football at the age of twelve. Throughout college, I continued to have a passion for training.
Where does your motivation come from?
Today my motivation has changed because I feel like I need to be in shape for my career. I also feel as if I have a small group of people that rely on me for motivation.
What do you love most about being a police officer in NYC, and do you feel your celebrity status has helped you while patrolling NYC?
I love being a cop, especially in NYC. And no, I wouldn’t consider myself a celebrity by any means. People very rarely recognize me on the street, but it’s gratifying when they do. It’s nice to know I motivate them to live a healthier lifestyle, and sometimes they even fill me in on what accomplishments they’ve made because I have inspired them.
https://youtube.com/watch?v=sRJsmT1M48c&rel=0&showinfo=0
What workout routine has worked best for you?
For me, hammering one body part at a time has worked best for me. Training this way also allows me to focus on bringing up any areas I feel may be lagging behind. Some conventional training methods have also helped me to achieve more overall muscle mass. For cardio, I do thirty minutes each day, and I prefer using the treadmill on an incline.
If you had to pick only 3 exercises what would they be and why?
[*]Squats: I love doing squats for my overall core stability and leg mass.
[*]Bench: This is a great overall compound movement that not only works my chest, but it hits my triceps, shoulders and back.
[*]Deadlifts: In my opinion deadlifts are a true strength builder.
What is your diet like?
My nutrition solely depends on my desired physique, so it will vary from time to time. For example, if I’m trying to get leaner, I will manipulate my carbs and fats, and I will keep my protein levels relatively high. Currently, I am eating an unlimited quantity of vegetables during my meals, and I’m keeping my carbs at about 25-50 grams per serving. My diet at the moment looks something like below.
How does your training and diet evolve as you get closer to a competition or photoshoot?
My training really doesn’t change, but I do increase my cardio.
What’s the one food you couldn’t live without, and do you have an occasional cheat meal?
What is your supplementation like?
What do you love most about living in New York City? And what do you recommend is a ‘must see’ if someone comes for a visit?
One of the best parts about living in NYC is the endless amount of opportunities we have here.
Favorite Quote:
Social Media:
Instagram – @nodonutshere
Facebook – Michael Counihan
Click here to view the article.
How did you get started with bodybuilding?
Initially, my motivation for working out came from training for football at the age of twelve. Throughout college, I continued to have a passion for training.
Where does your motivation come from?
Today my motivation has changed because I feel like I need to be in shape for my career. I also feel as if I have a small group of people that rely on me for motivation.
What do you love most about being a police officer in NYC, and do you feel your celebrity status has helped you while patrolling NYC?
I love being a cop, especially in NYC. And no, I wouldn’t consider myself a celebrity by any means. People very rarely recognize me on the street, but it’s gratifying when they do. It’s nice to know I motivate them to live a healthier lifestyle, and sometimes they even fill me in on what accomplishments they’ve made because I have inspired them.
Training Footage
https://youtube.com/watch?v=sRJsmT1M48c&rel=0&showinfo=0
What workout routine has worked best for you?
For me, hammering one body part at a time has worked best for me. Training this way also allows me to focus on bringing up any areas I feel may be lagging behind. Some conventional training methods have also helped me to achieve more overall muscle mass. For cardio, I do thirty minutes each day, and I prefer using the treadmill on an incline.
Monday: Chest/Cardio
- Incline Bench Press 25/15/15/12/10/8
- Flat Bench Dumbbell 25/15/15/12/10/8
- Incline Dumbbell Fly’s 25/15/15/12/10/8
- Incline Machine Press 25/15/15/12/10/8
- Cable Fly’s 25/15/15/12/10/8
- 30 Minutes Treadmill (Steady State)
- Lat Pulldowns 25/15/15/12/10/8
- Cable Rows 25/15/15/12/10/8
- Barbell Rows 15/12/10/8/6
- Dumbbell Rows 15/12/10/8/8
- Low Rows 25/15/15/12/10/8
- T-Bar Rows 25/15/15/12/10/8
- Deadlifts 15/12/10/10/6/4/2
- 30 Minutes Treadmill (Steady State)
- Squats 25/15/12/10/8/6
- Wide Leg Press 5 x 15 (Superset)
- Narrow Stance 5 x 15
- Hack Squats 15/12/10/8
- Lying Leg Curls 15/15/12/10/8
- Leg Extensions 25/15/15/12/10/8
- Walking Lunges 4 x 15 (per leg)
- 30 Minutes Treadmill (Steady State)
- Dumbbell Shoulder Press 25/15/15/12/10/8
- Behind the Neck Military Barbell Press 15/15/12/10
- Reverse Pec Deck Fly’s 15/15/12/10
- Lateral Raises 25/15/15/12/10/8
- Wide Grip Upright Rows 25/15/15/12/10/8
- Front Raises 15/12/10/8
- 30 Minutes Treadmill (Steady State)
- EZ-Bar Curls 25/15/15/12/10/8
- Rope Pushdowns 25/15/15/12/10/8
- Cable Curls 25/15/15/12/10
- Skull Crushers 25/15/15/12/10
- Straight Bar Curls 15/12/10/8
- Close Grip Bench Press 15/12/10/8
- Machine Curls 25/15/15/12/10/8
- 30 Minutes Treadmill (Steady State)
- 30 Minutes Treadmill (Steady State)
- Crunches 3 x 25
- Hanging Leg Raises 3 x 25
- 30 Minutes Treadmill (Steady State)
- Crunches 3 x 25
- Hanging Leg Raises 3 x 25
If you had to pick only 3 exercises what would they be and why?
[*]Squats: I love doing squats for my overall core stability and leg mass.
[*]Bench: This is a great overall compound movement that not only works my chest, but it hits my triceps, shoulders and back.
[*]Deadlifts: In my opinion deadlifts are a true strength builder.
What is your diet like?
My nutrition solely depends on my desired physique, so it will vary from time to time. For example, if I’m trying to get leaner, I will manipulate my carbs and fats, and I will keep my protein levels relatively high. Currently, I am eating an unlimited quantity of vegetables during my meals, and I’m keeping my carbs at about 25-50 grams per serving. My diet at the moment looks something like below.
- Meal 1: 1 scoop Protein
- Meal 2: 6 Egg Whites and 1 Whole Egg
- Meal 3: 6 ounces Chicken and 1 cup Vegetables
- Meal 4: 6 ounces Lean Steak, 8 ounces Rice and 1 cup Vegetables
- Meal 5: 1 scoop Protein and 50 grams Carb Powder
- Meal 6: 6 ounces Chicken and 1 cup Vegetables
How does your training and diet evolve as you get closer to a competition or photoshoot?
My training really doesn’t change, but I do increase my cardio.
What’s the one food you couldn’t live without, and do you have an occasional cheat meal?
What is your supplementation like?
- Protein
- Pre Workout Stimulant
- L-Arginine
- Dextrose
- Multivitamin
- Fish Oil
- Glucose
What do you love most about living in New York City? And what do you recommend is a ‘must see’ if someone comes for a visit?
One of the best parts about living in NYC is the endless amount of opportunities we have here.
Favorite Quote:
Social Media:
Instagram – @nodonutshere
Facebook – Michael Counihan
Click here to view the article.
