Reply
Results 1 to 7 of 7
  1. #1
    Registered User 70Klassic's Avatar
    Join Date: Oct 2013
    Age: 30
    Posts: 14
    Rep Power: 0
    70Klassic has no reputation, good or bad yet. (0) 70Klassic has no reputation, good or bad yet. (0)
    70Klassic is offline

    Fat Adapted Training

    Sup? I'm Kris from Ottawa, Canada. 30 years old, got back into lifting last Fall. Ran 3x5 LP for a good 6 months. Here's where I got:

    Stats:
    5'8, 165 lbs 10% bodyfat
    Squat 335x3
    Bench 235x5
    OHP 145x4
    Deadlift 420x4

    Some facts about myself:
    -Practicing IF since 2012 (1-2 meals per day usually between 11 AM and 5 PM)
    -Train fasted around 8 AM (I consider myself fat adapted, and don't need much food to fuel myself)
    -Pre-workout = lots of water, coffee and 2mg nicotine
    -Post-workout = lots of water, maybe another coffee, and a cold dip in pool or ice bath
    -Diet is ketogenic from October until around April/May. Summer diet includes some seasonal veggies, fruit and bread
    -Sun worshipper (up with the sunrise, lots of sunbathing)
    -I no longer bench. I have naturally big pecs, bench upsets my shoulders, don't need it, don't want it lol...

    I just started a 2 day split implementing RPT to save myself some time training, so here's what it looks like:

    Monday:
    Squat 2 sets (RPT)
    OHP 2 sets (RPT)
    Tricep Extensions 2 sets

    Thursday:
    Deadlift 2 sets (RPT)
    Chins 2 sets (RPT)
    BB Curls 2 sets

    Goals are to get as strong as possible (no rush), have fun with training, and maintain a decent physique (which is pretty easy given my lifestyle).
    Reply With Quote

  2. #2
    Registered User 70Klassic's Avatar
    Join Date: Oct 2013
    Age: 30
    Posts: 14
    Rep Power: 0
    70Klassic has no reputation, good or bad yet. (0) 70Klassic has no reputation, good or bad yet. (0)
    70Klassic is offline

    05/25/2020

    BW: 165 lbs

    Squat:
    245x12
    220x13

    OHP:
    100x12
    90x13

    Tricep Extensions:
    15x20
    15x12

    Notes:
    +20 lbs Squat
    +10 lbs OHP
    +5 lbs Tricep Extensions
    Last edited by 70Klassic; 05-28-2020 at 05:02 PM.
    Reply With Quote

  3. #3
    Registered User 70Klassic's Avatar
    Join Date: Oct 2013
    Age: 30
    Posts: 14
    Rep Power: 0
    70Klassic has no reputation, good or bad yet. (0) 70Klassic has no reputation, good or bad yet. (0)
    70Klassic is offline

    05/28/2020

    BW: 163.8 lbs

    Deadlift:
    315x12
    285x13

    Chinups:
    BW+10x12
    BWx12

    BB Curls:
    45x20
    45x15

    Notes:
    +20 lbs Deadlift
    +10 lbs Chinups
    +5 lbs BB Curls
    Last edited by 70Klassic; 06-03-2020 at 08:14 AM. Reason: 05/28/2020
    Reply With Quote

  4. #4
    Registered User 70Klassic's Avatar
    Join Date: Oct 2013
    Age: 30
    Posts: 14
    Rep Power: 0
    70Klassic has no reputation, good or bad yet. (0) 70Klassic has no reputation, good or bad yet. (0)
    70Klassic is offline
    I don't normally track calories or macros or any of that bull****, but just to give an idea as to my diet right now, here ya go (rough estimate):

    Meal 1: 70g fat, 40g protein, 20g carbs
    Meal 2: 70g fat, 50g protein, 70g carbs
    Total: 140g fat, 90g protein, 90g carbs (1,980 calories)

    I typically eat the same amount of food everyday irregardless of training. I don't believe you need more food on training days or any of that bull****! Just eat highly nutritionally dense foods when you do eat, and use your own body fat to fuel your brain and nervous system.
    Reply With Quote

  5. #5
    Registered User 70Klassic's Avatar
    Join Date: Oct 2013
    Age: 30
    Posts: 14
    Rep Power: 0
    70Klassic has no reputation, good or bad yet. (0) 70Klassic has no reputation, good or bad yet. (0)
    70Klassic is offline

    06/03/2020

    BW: 163 lbs

    Squat:
    265x10
    240x11

    OHP:
    110x10
    100x11

    Tricep Extensions:
    20x20
    20x15

    Notes:
    +20 lbs Squat
    +10 lbs OHP
    +5 lbs Tricep Extensions

    Fighting a ****ing ear infection, so I took a couple days off. Fever is gone, so felt like I was in the clear despite some pain and ear blockage.
    Reply With Quote

  6. #6
    Registered User 70Klassic's Avatar
    Join Date: Oct 2013
    Age: 30
    Posts: 14
    Rep Power: 0
    70Klassic has no reputation, good or bad yet. (0) 70Klassic has no reputation, good or bad yet. (0)
    70Klassic is offline

    06/06/2020

    BW: 163.8 lbs

    Deadlift:
    335x12
    300x13

    Chinups:
    BW+20x10
    BWx11

    BB Curls:
    55x20
    55x15

    Notes:
    +20 lbs Deadlift
    +5 lbs Chinups
    +5 lbs BB Curls
    Reply With Quote

  7. #7
    Registered User 70Klassic's Avatar
    Join Date: Oct 2013
    Age: 30
    Posts: 14
    Rep Power: 0
    70Klassic has no reputation, good or bad yet. (0) 70Klassic has no reputation, good or bad yet. (0)
    70Klassic is offline

    06/09/2020

    BW: 161 lbs

    Squat:
    285x7
    255x8

    OHP:
    115x10
    105x11

    Tricep Extensions:
    25x20
    25x15

    Notes:
    +1 rep Squat
    +5 lbs OHP
    +5 lbs Tricep Extensions

    I probably ramped up a little too aggressively on squats, but all good. I'll try to get 285x8 next week. When the scale goes down, and the weight continues to move up slowly, ridiculous progress is being made.

    Started carnivore diet, as I still have a bit of lingering gut issues to address.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
]]>