August 5, 2021
My Daily Nutrition
WRITTEN BY Jesse O'Brien

I’m typically hesitant to share my daily nutrition, not because I care whether people know the details of my health routine, but because I think this is a problem endemic to the fitness industry. A coach, athlete, or fitness model describes exactly what they do or eat on a daily basis, and then people start duplicating this. Emulating someone else comes from a good place. “Heck, if it is good for them, then it must be good for me!” However, this is a logical fallacy. We are all unique and thus need a tailored approach to fitness, due to:

Training and Nutrition Split

Jesse O’Brien - 35 years old, 180 lbs, 6'1"

8% Body fat

Basal Metabolic Rate - 1950 kcal (as measured on InBody Scanner)

Water intake - 120 oz/day

Bedtime - 10 pm, Wake time - 6:45 am

Typical High Carb Day (4x/week - Monday, Tuesday, Thursday, Friday)

Breakfast (8:00 am - 9:00 am) - Intent is nutrient density and blood sugar management

Lunch (11:00 am - 11:30 am) - Intent is to have a solid base of food before training

Preworkout (12:00pm - 12:30pm) - Intent is energy for training

Intra-workout (1:00 pm - 3:00 pm) - Intent is energy during training

Post-workout (4:00 pm - 4:30 pm) - Intent is fuel to recover from training

Dinner (6:00 pm - 7:00 pm) - Intent is to feel full and manage blood sugar

Typical Low Carb Day (3x/week - Wednesday, Saturday, Sunday)

Breakfast (8:00 am - 9:00 am) - Intent is nutrient density and blood sugar management

Lunch (11:00am-11:30am) - Intent is blood sugar management

Snack (4:00pm-4:30pm) - Intent is blood sugar management

Dinner (6:00-7:00pm) - Intent is blood sugar management



One of my top priorities is health and fitness. I shifted from corporate America to the health and fitness industry. I have forged an identity out of being an intelligent, knowledgeable, fit, and healthy individual who can guide people  effectively towards their goal. My habits are likely unnecessary for others, as they will not have the desired effect and have been personalized for me through decades of experience and professional guidance. However, over the years I have accumulated what I consider axioms. These are my “big rocks” and habits that I do not sway from:


Through building upon the giants within the strength and conditioning industry, combined with my own personal experience, Central Athlete has created a blueprint for helping individuals achieve their version of success. It takes hard work, consistency, and a degree of trust. What we do at Central Athlete IS NOT FOR EVERYONE. However, for those who possess a growth mindset and are willing to be challenged and supported in a professional setting, I would suggest you schedule a time to chat with one of our professional coaches. It is our belief that fitness is a vehicle to live a fulfilling and empowered life.

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