Swole Nation’s John O’Hara Shed Some Fat and Built A New Aesthetic Physique

Take Us Through the Life of John. Who Are You and What Do You Do?

My name is John O’Hara. I work at a retail store, and I’m a part time college student. I’m hoping to pursue a career in nutrition in the near future. I’m 21 years old, and I will be competing in bodybuilding for the first time October 22nd here in central Florida.

How Did You Get Started On Training?

In my younger years I looked up to my older brother who was into weightlifting. I was admiring his progress, and knew I wanted to do that someday. I didn’t start training until I turned 19, and got my first gym membership. I was a beginner, and knew nothing about correct routines, form, diet, or sleep for the first year. Once I started to not neglect my lower body, I started to see awesome results, and soon after that I became hooked.

I’ve been seriously lifting for almost 6 months now, with an on-point diet, good sleep schedule, and a new routine every 4-6 weeks. Progress has been the best motivation I could ever ask for.

What Does Your Training Routine Look Like?

My routine changes quite often, but my average workout split consists of 6 of the 7 days in the week. I did not hit arms directly for months and months, but since I’m entering my first competition, I started implemented arm days. This is my old routine:

Monday: Chest & Shoulders

  • 5 sets dumbbell incline press
  • 4 sets dumbbell flat press
  • 3 sets dumbbell flat flyes
  • 3 sets cable incline flyes
  • 3 sets dumbbell overhead pull overs
  • 3 sets military press
  • 3 sets upright rows
  • 3 sets front raises
  • 3 sets rear delt raises super-setted with lateral side raises

Tuesday: Back & Core

  • 5 sets deadlifts (5 reps max per set)
  • 4 sets wide grip pull-ups
  • 3 sets bentover rows
  • 3 sets t-bar
  • 3 sets lat pull down
  • 5 sets roman chair (15-25 reps per set)
  • 4 sets cable crunches
  • 3 sets oblique crunches
  • 3 sets oblique twists on machine

Wednesday: Quads, Hamstrings, & Calves

  • 5 sets squats
  • 4 sets leg press
  • 4 sets leg extensions
  • 4 sets seated leg curls
  • 3 sets lying leg curls
  • 4 sets seated calf raise
  • 4 sets standing calf raise

Thursday: Chest & Shoulders

  • 5 sets dumbbell incline press
  • 4 sets isolated incline press machine
  • 3 sets flat bench (wide grip)
  • 3 sets pec deck
  • 3 sets dips (til failure)
  • 3 sets military press superset with side lateral raises
  • 3 sets upright rows
  • 3 sets rear delt raises
  • 3 sets reverse pec deck for rear delts

Friday: Back & Core

  • 5 sets deadlifts (5 reps max per set)
  • 4 sets wide grip pull-ups
  • 3 sets bentover rows
  • 3 sets seated rows
  • 4 sets roman chair (15-25 reps per set)
  • 5 sets jack knives
  • 3 sets cable crunches
  • 3 sets hanging leg raise
  • 3 sets decline twisting oblique crunches

Saturday: Quads, Hamstrings, & Calves

  • 5 sets squats
  • 4 sets hack squats
  • 4 sets leg extensions
  • 4 sets seated leg curls
  • 3 sets lying leg curls
  • 4 sets seated calf raise
  • 4 sets standing calf raise

Any Tips On Getting Abs Like Yours?

My trick to my well known core would be hitting deadlifts and squats hard. Doing heavy sets of cable crunches really help them also, but in the end of the day… ABS ARE MADE IN THE KITCHEN!


What Does Your Diet Look Like?

First of all, throughout the day I drink about 5-6liters of water.

  • Breakfast: Shake, 8oz of milk, 1/2 cup of oats, 2 tablespoons of natural peanut butter, 1 scoop of chocolate whey, and some ice
  • Pre-workout meal: 1 cup of brown rice and 1 scoop of chocolate whey mixed with water
  • Post-workout meal: Protein shake (estimated 48g of protein)
  • Late Lunch: 1 cup of brown rice with chicken
  • Snack: Almonds, protein bar, or anything good in calories and protein.
  • Dinner: Veggies, Fish (usually tuna), and sometimes more brown rice (usually 1/2cup-1cup)
  • Snack: Almonds or low sugared protein bar
  • Before Bed: 1 and a 1/2 cups of fat free cottage cheese

What Supplements Do You Take?

What’s Your #1 Training Tip?

My outlook on bodybuilding has changed in the last few months tremendously. If I had to put in percentages how importantdieting really is, it would be like this: 70% dieting, 20% sleeping, and 10% of the actual training. You go to the gym to rip those muscle fibers apart, and your food is what feeds them.

Never be afraid to experiment new exercises or routines, and always remember form is greater than the weight you put up. Leave your ego at the door.

Favorite Quotes?

“If you’re satisfied with your abs, then you have lost the battle.” – Unknown
“Train hard. Diet harder.” – Unknown

Website: Check out John O’Hara and Swole Nation at their official Facebook fan page!