Michael Counihan - Fitness and Cop
Michael Counihan: The NYPD Cop Who Became a Fitness Icon
Discover how an NYPD police officer built a world-class physique and an audience of millions—his training, diet, body stats, and why his story motivates lifters around the globe.
Who is Michael Counihan?
Michael Counihan is more than a New York City police officer—he is a global fitness influencer and bodybuilder who proves that discipline and service can go hand in hand. Known online as “No Donuts Here”, he blends a demanding career with high-level training to inspire millions.
- Full Name: Michael Counihan
- Profession: NYPD Police Officer, Fitness Model & Coach
- Nationality: American
- Date of Birth: 1984
- Nickname: “No Donuts Here”
Fitness Journey
Michael began lifting in his teens, competed in amateur bodybuilding, and steadily built a classic, aesthetic look. His platform showcases how consistency, smart programming, and nutrition can transform both body and mindset.
- Started with American football before transitioning to bodybuilding.
- Competed in amateur shows; focused on balanced, aesthetic development.
- Uses his story to motivate busy professionals to prioritize health.
Body Stats
Approximate values; may vary by season and training block.
| Metric | Imperial | Metric |
|---|---|---|
| Height | 5’11’’ | 180 cm |
| Weight | 210–220 lbs | 95–100 kg |
| Arms | 18.5 in | 47 cm |
| Chest | 49 in | 125 cm |
| Waist | 32 in | 81 cm |
Training Routine
Michael uses a traditional bodybuilding split emphasizing compound movements and targeted accessory work. A typical week may look like this:
| Day | Focus | Key Lifts |
|---|---|---|
| Day 1 | Chest + Triceps | Bench Press, Incline DB Press, Dips |
| Day 2 | Back + Biceps | Deadlift, Pull-Ups, Barbell Rows |
| Day 3 | Legs | Back Squat, RDL, Leg Press |
| Day 4 | Shoulders + Abs | Overhead Press, Laterals, Hanging Leg Raises |
| Day 5 | Cardio + Active Recovery | Zone-2 Cardio, Mobility, Walking |
Accessory work refines detail (cable flyes, curls, face pulls), while progressive overload and recovery drive long-term progress.
Diet Plan
Results are built in the kitchen as much as in the gym. A sample framework:
- Lean proteins: chicken, turkey, fish, eggs
- Complex carbs: oatmeal, sweet potatoes, brown rice
- Healthy fats: avocado, olive oil, almonds
- Hydration: ≥ 3 liters of water per day
- Habits: meal prep, consistent meal timing, fiber & micronutrients
Why Michael Counihan Inspires
He personifies discipline, service, and consistency: maintaining a stage-worthy physique while serving his community. For many professionals juggling work and training, his blueprint proves that excellence in both worlds is possible.
Recommended Photos to Add
- In uniform: on duty or post-shift portrait (authenticity).
- Gym shots: compound lifts, close-up details (veins, forearms).
- Before/After: transformation collage to show evolution.
- Meal prep: macro-friendly meals for busy schedules.
- Stage/posing: classic bodybuilding aesthetics.
Conclusion
Michael Counihan shows that you can wear the badge and chase greatness in the gym. If you’re balancing a demanding job with training, let his story guide your next block: plan, execute, recover, repeat.
What motivates you most—service, strength, or both? Tell us in the comments.
FAQ
What is Michael Counihan’s typical training split?
Chest/Triceps · Back/Biceps · Legs · Shoulders/Abs · Cardio/Recovery, with progressive overload and accessory work.
What diet principles does he follow?
Lean proteins, complex carbs, healthy fats, hydration, and consistent meal prep to hit calories and macros.
How tall and heavy is he?
About 5’11’’ (180 cm) and 210–220 lbs (95–100 kg), depending on the season.
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