Is there a published John Quinn meal-by-meal contest sheet?

Not a reliable public spreadsheet. This page is an IFBB-style Irish template: lean protein repeats, carbs around the session, fats modest. Set calories with a planner — do not copy a 90 kg pro if you train 3 days in Dublin.

What split works in a typical Dublin gym?

Push, pull, legs, then a shorter shoulders/arms day. Hit racks early or late. Log compounds before cables so peak-hour crowding does not kill the session.

How much protein for an Irish contest-style cut?

Most lifters do well at about 0.8–1 g per pound of body weight. Quinn’s template sits in the 200–250 g band because contest bodies are heavier. Scale to you, then track daily protein first.

Illustrated icon of John Quinn for the Irish IFBB contest diet and split log

Ireland · IFBB Pro · Ireland

John Quinn Irish IFBB contest diet and 5-day Dublin split

Dublin. Ireland’s notable IFBB Pro. Classic European contest look: tight waist, full muscle, high-protein prep.

Irish contest-style meals: lean protein, carbs around training

Pro contest eating: lean protein on repeat, carbs around training, fats kept modest.

Calories: ~3,200–4,200 kcal (prep lower)
Protein: 200–250 g
Carbs: 250–400 g
Fats: 50–70 g

Meals

Meal 1. Eggs, oats
Meal 2. Chicken, rice, greens
Meal 3. Turkey or white fish, potato
Meal 4. Whey, banana or rice cakes
Meal 5. Lean beef or fish, vegetables
Meal 6. Casein or cottage cheese

Public detail is thinner than Olympia stars. This is a short IFBB-style template, not a leaked contest sheet.

5-day IFBB-style split you can run in a Dublin gym

Body-part split, compounds first, isolation after. Four to five hard sessions.

Body-part split · 5 days

Day 1 — Push

Bench press4 × 8–12
Overhead press4 × 8–12
Incline press3 × 10–12
Lateral raise3 × 12–15

Day 2 — Pull

Barbell row4 × 8–12
Pulldown4 × 8–12
Seated row3 × 10–12
Curl3 × 10–12

Day 3 — Legs

Squat4 × 8–12
Leg press4 × 10–15
Lunge3 × 10
Leg curl3 × 10–12

Day 4 — Shoulders / arms

Overhead press3 × 8–12
Lateral raise4 × 12–15
Curl3 × 10–12
Pushdown3 × 10–12

Rest when the waist and sleep say so. Track sets in Armstrong instead of copying pro volume blindly.

How to run a Quinn-style prep log in Ireland

Use the protein-first contest template, then set calories from your own stats. Dublin peak hours are busy — log compounds first. Pair this with a local gym so the split survives Luas delays.

Open gym planner · Open diet planner

Matching Armstrong guides

FAQ

Is there a published John Quinn meal-by-meal contest sheet?: Not a reliable public spreadsheet. This page is an IFBB-style Irish template: lean protein repeats, carbs around the session, fats modest. Set calories with a planner — do not copy a 90 kg pro if you train 3 days in Dublin.
What split works in a typical Dublin gym?: Push, pull, legs, then a shorter shoulders/arms day. Hit racks early or late. Log compounds before cables so peak-hour crowding does not kill the session.
How much protein for an Irish contest-style cut?: Most lifters do well at about 0.8–1 g per pound of body weight. Quinn’s template sits in the 200–250 g band because contest bodies are heavier. Scale to you, then track daily protein first.

Simplified IFBB-style summary. Not official, not medical advice.