Week 9 Update - Powerlifting as a No Carb Athlete

Exactly 2 months into this and things are going great!

Primary Goals for this experiment:

1. Eat less than 15g carbs per day 🎯

2. Get to 100 pounds of Skeletal Muscle Mass 🎯

3. Maintain Body Fat % at 10% or less 🎯

4. Get Strong AF 🎯

Everything is on target. The daily carb intake is a no-brainer. I've been doing that for the last 4 years anyway.

I've gained 3.3 pounds of SMM in 2 months. That puts me on pace for 100 pounds by Halloween.

My body fat % went up a little over the last few weeks as I was both finding my MET and dealing with a crap week last week. It looks like it's on the way back down and at a whopping .5% increase, it's not something I'm worried about. Sub 10% by October is easy.

Get Strong AF

I'm changing things up. For the last 12 years, I've been a CrossFitter. Post-COVID, I spent a good amount of time getting general strength and functional fitness back up to where it was before lockdowns.

The last year has been more of an aesthetic journey doing traditional bodybuilding splits with some CrossFit mixed in every so often.

My goal is to get more muscle and get strong. I'm getting hyper-focused on that. I just started a new training program designed specifically for competitive powerlifters. The goal is to get big numbers in the Squat, Bench, and Deadlift.

This will be my program for the foreseeable future and after this first week, I can tell you it's going to be a BLAST 💥

It's a 4-day program with a very straightforward approach. It has lots of volume, good progression, and heavy weight. It's based on the Conjugate Method which I'm a big fan of so it suits my mentality.

I'm in the acclimation phase right now. Getting used to the volume and building up my intensity. Once I have a lock on things, I'll talk about some specific goals and what I'm shooting for.

Week 9 Trends
BMR: +45 cals
BW: +6.2 lbs
SMM: +3.3 lbs
BFP: +.5%

Body Composition for this week

Average Daily Macros for the week
Protein: 180g
Fat: 167g
Carbs: 10.6g

Average Daily Cals = 2267

Comments

Change this one thing to lose more fat and build more muscle on keto

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The No Carb Athlete

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