Ep 94 Building Strength at 120kg: Ryan McCann on Training, Diet, and Longevity in Powerlifting

Shane Storey sits down with Irish powerlifter Ryan McCann to unpack the habits, training decisions, and nutrition strategies that helped him build an Irish squat record and a personal best total of 822.5kg. Ryan shares how he navigates international travel, maintains performance while eating over 5,000 calories a day, and manages life as a celiac while competing at the highest level in Ireland.Timestamps00:00 — Intro and Ryan’s recent All-Ireland win00:28 — Returning to Ireland, travel, and competition schedule01:45 — Training while moving between countries03:41 — Upcoming travel and competition calendar04:32 — Nutrition while traveling and hitting 5,000+ calories05:15 — Protein, carbs, and managing meals abroad06:38 — Travel sickness and digestion issues08:07 — Gluten-free food challenges in Southeast Asia09:34 — Bali food quality and macro-friendly eating11:18 — Ryan’s celiac diagnosis and the blood work that led to it13:16 — Confirming celiac disease with testing and endoscopy14:46 — How going gluten free improved his training16:11 — Symptoms he noticed before diagnosis18:23 — Transitioning to gluten-free eating20:08 — Food quality, alcohol, and lifestyle adjustments22:13 — Moving from 82.5kg to 120kg23:23 — Best totals and bodyweight changes24:46 — Why Ryan recomps instead of staying at 120kg year-round25:44 — Health markers, blood work, and cardio work27:37 — Training consistency and why body composition matters28:55 — Why higher body fat can hurt long-term progress30:34 — Mental benefits of phase changes and goal setting33:11 — Prep for Westerns in Luxembourg33:39 — Higher-rep hypertrophy block and training structure34:36 — Lower volume, higher intensity, and recent PBs35:03 — The importance of nutrition, sleep, and recovery37:54 — Why year-round buy-in matters41:51 — Tracking food and staying consistent while traveling44:05 — Estimating meals when eating out46:11 — Managing macros with restaurants and takeaways47:04 — Hunger cues, fullness, and appetite awareness49:02 — Eating high calories, meal frequency, and digestion51:15 — Meal timing while cutting versus gaining53:45 — Fermented foods and digestion hacks54:15 — Oats, protein milk, fruit, and meal enjoyment55:40 — Making meals interesting with sauces and seasonings58:29 — Meal prep, convenience, and cooking in bulk59:21 — Rice cookers, frozen veg, and simplifying prep62:04 — Biggest accelerants in Ryan’s training progress63:18 — Squat technique changes and the squat breakthrough65:11 — The carryover from wraps to sleeves66:08 — Early programming and coaching influences67:06 — High volume to low volume: what changed and why68:44 — Why program hopping is different from long-term adaptation71:50 — Periodisation, joint health, and managing intensity73:37 — Building strength through muscle, technique, and load management77:38 — Future goals: nationals, Euros, Worlds, and a 900kg total80:15 — Recent training numbers and squat confidence81:34 — Final thoughts on mindset and competition preparationTo keep up with my progress, subscribe & follow me at the links below:1-1 Coaching: www.storeystrength.com Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠Youtube: www.youtube.com/@sstorey94Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAItDownload 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0hSEO - Powerlifting, Irish powerlifting, Ryan McCann, strength training, celiac disease, sports nutrition, body recomposition, competition prep, squat technique, powerlifting coaching, training consistency, elite powerlifting