Fat Adapted Training

[70Klassic]

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).

[70Klassic]

BW: 165 lbs

Squat:
245x12
220x13

OHP:
100x12
90x13

Tricep Extensions:
15x20
15x12

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

[70Klassic]

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

[70Klassic]

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.

[70Klassic]

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.

[70Klassic]

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

[70Klassic]

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.