Kiernan Fagan Diet Plan and Workout Routine 

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Kiernan Fagan, born on January 18, 2002, in Egg Harbor Township, New Jersey, is a multi-talented American fitness influencer, athlete, and social media sensation. At 21, he has already made a significant mark in skiing and fitness

Kiernan Fagan age
via Kiernan Fagan Instagram Account

Here’s a glimpse into his life and career:

Kiernan Fagan Skiing Achievements

Kiernan Fagan’s journey in fitness and skiing began at a young age, and he quickly emerged as a prominent figure in the sport. 

He has won multiple titles and accolades throughout his skiing career. 

He earned a bronze medal in the Men’s Slopestyle event, showcasing his prowess on the slopes.

Kiernan Fagan siking
via Kiernan Fagan Instagram Account

Fagan’s skiing journey includes participation in numerous junior skiing events, including the Junior World Ski Championships. 

He secured his first World Cup medal in 2019 at Seiser Alm in Italy, underscoring his talent and dedication.

Social Media Stardom

Beyond his skiing achievements, Kiernan Fagan has also gained fame as a social media influencer. His TikTok account, ‘kiernan.fagan,’ boasts millions of likes and a dedicated following. 

On TikTok, he shares exciting fitness workouts and thrilling skiing videos, captivating audiences with engaging content.

Kiernan Fagan social media
via Kiernan Fagan Instagram Account

Fagan extends his social media presence to YouTube, where he owns a self-titled channel. 

Here, he shares fitness routines, workouts, and skiing-related content. His YouTube channel, launched in 2013, has attracted a substantial viewership.

Kiernan Fagan Net Worth

Kiernan Fagan’s influence extends beyond the world of sports and social media. He promotes fitness, marks, and clothing brands through his Instagram account. Focusing on a healthy lifestyle and fitness, he inspires others to embark on their wellness journeys.

Regarding financial success, Kiernan Fagan has accumulated a net worth estimated at approximately USD 5 million. 

His income sources include skiing, modeling, the fitness industry, content creation, commercial ventures, brand endorsements, and his active presence on various social media platforms.

Kiernan Fagan Personal Life

While Kiernan Fagan is open about his professional life, he maintains a private stance regarding his personal life, including his romantic relationships. 

He has not shared details about his girlfriend or dating life, suggesting that he primarily focuses on his burgeoning career.

Kiernan Fagan’s journey inspires many, demonstrating the power of passion, dedication, and hard work in achieving success in multiple fields, from skiing to fitness and social media influence. 

Kiernan Fagan brother
via Kiernan Fagan Instagram Account

As he continues to evolve and inspire, Kiernan Fagan remains a rising star.

Kiernan Fagan Height 6 feet and 3 Inches
Kiernan Fagan Weight70 to 75 kg
Kiernan Fagan Date of Birth January 18, 2002
Kiernan Fagan Age21 Years
Kiernan Fagan Arm Size17 Inches
Kiernan Fagan Chest Size 44 Inches
Kiernan Fagan Waist Size 31 Inches
Kiernan Fagan Nationality American

Kiernan Fagan Diet and Nutrition Plan 

Kiernan Fagan follows a well-balanced diet to fuel his active lifestyle, which includes skiing, surfing, and intense workout sessions

Here’s an overview of his typical daily diet:

Kiernan Fagan diet plan
via Kiernan Fagan Instagram Account

Kiernan Fagan Breakfast

  • Two packets of oatmeal (210 calories each)
  • 3 boiled eggs
  • 2 pieces of toast
  • A large glass of water
  • Orange juice

Kiernan Fagan Morning Supplements

Kiernan also takes vitamin D3 and zinc when he’s in Colorado but doesn’t have them while traveling.

Kiernan Fagan Pre-Workout

  • ESP Extreme pre-workout supplement (includes caffeine and DMAA)
  • 2 Rice Krispies treats
  • Pink Himalayan salt
  • Dextrose powder (carb powder)

Kiernan Fagan Post-Workout

  • Orange juice
  • Dextrose powder (to restore glycogen)
  • Shredded chicken (a small portion)

Kiernan Fagan Lunch

He often consumes high-calorie shakes or meals to meet his daily caloric and protein goals.

Kiernan Fagan Dinner

  • Cooked ground beef (around three-quarters of the amount cooked)
  • White rice (2 cups)
  • Seasonings (garlic salt, Italian seasoning, salt, pepper)
  • Orange juice
  • Glass of water

Kiernan Fagan Evening Snack

  • Protein bar (to satisfy hunger)

Kiernan Fagan Post-Evening Workout Shake

  • Milk
  • Banana
  • 2 scoops of whey protein
  • Creatine
  • Peanut butter (2-3 tablespoons)
  • 2 Oreos (for flavor variation)
  • Optional: 2 packets of oatmeal, a scoop of ice cream (for extra calories)

Kiernan Fagan’s daily calorie intake aims to reach around 4,000 calories with approximately 200 grams of protein. 

He acknowledges his fast metabolism and the need to maintain a caloric surplus due to his active lifestyle. 

While he mentions bulking with high-calorie shakes in the past, he currently focuses on maintaining a more balanced and sustainable approach to his diet.

Please note that individual dietary needs and preferences can vary widely, and it’s essential to consult with a healthcare professional or registered dietitian to create a personalized nutrition plan based on specific goals and requirements.

Kiernan Fagan Workout Routine 

Kiernan Fagan Workout Routine
via Kiernan Fagan Instagram Account

Leg Day (Low Bar Squats and Sumo Deadlifts)

  • Low Bar Squats
  • Warm-up: Bodyweight squats for mobility.
  • Working sets Multiple top sets of 3 reps.
  • Back-off sets: 3 sets of 5-6 reps.

Leg Day (High Bar Squats and Conventional Deadlifts):

  • High Bar Squats
  • Warm-up: Bodyweight squats and dynamic stretches.
  • Working sets: Focus on higher volume, around 3 sets of 8 reps.

Conventional Deadlifts:

  • Working sets: Presumably 3 sets, but the number of reps is not specified.

Additional Leg Workout (Quad Focus):

  • Close Stance High Bar Squats:
  • Warm-up: Bodyweight squats for mobility.
  • Working sets: Presumably multiple sets of 8-10 reps.

Kiernan mentions that he aims for 4,000 calories and 200 grams of protein daily. He adjusts his diet based on his activity level and goals.

Kiernan Fagan Training
via Kiernan Fagan Instagram Account

He mentions doing cardio in the morning for 30 minutes.

Kiernan supplements with pre-workout, which he mentions as “Euphoria,” and often takes more than the recommended serving for intense workouts.

He discusses his training split, including different types of squats and deadlifts on other days to target various muscle groups.

Kiernan mentions his current focus on improving strength, particularly in deadlifts, and his goal to reach a 600-pound deadlift.

He plans to start a surplus in December, indicating a bulk phase in his training and nutrition.

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