Lindsay Cappotelli | MuscleTech


Lindsay Cappotelli

  • Location: Louisville, KY
  • Height: 5’5″
  • Weight: 120 lbs.
  • Sport and Category: recreational lifting/powerbuilding/powerlifting

Current Training Program

I would consider what I do “powerbuilding,” a blend of both powerlifting and bodybuilding techniques. I follow a 4-day upper/lower split, focused mainly on increasing strength on the big, compound lifts: squat, bench and deadlift. My reps for the main lifts are usually in the 3 to 6 range, and then 6 to 12 for the rest of my exercises. I don’t do any cardio in the traditional sense, but I do include 1 to 2 short metabolic conditioning workouts, or “finishers,” after my strength-training workouts. My finishers usually consist of 5 to 10 minutes of prowler sprints, treadmill sprints, kettlebell swings and/or farmer’s walks.

Current Diet

I don’t meticulously track macros or obsess about eating perfectly clean, but I do have a few guidelines that I follow:
I eat a meal or snack every 3 to 4 hours, with each meal always including a protein source. I try to eat mostly natural, unprocessed foods most of the time, but I also make sure to leave room for treats occasionally and a weekly cheat meal.
I eat higher carbs on workout days and slightly lower carbs and more fats on rest days. When it comes to a sustainable nutrition plan, I don’t believe in deprivation or restriction, but in moderation and balance. Since I don’t compete, my goal is to have a nutrition plan that is sustainable for the long-term, while maintaining my physique year round. Therefore, I focus on eating healthy, but I don’t restrict any food or food group and make sure to eat enough calories to support my strength goals.
My protein sources include whey protein, eggs, cottage cheese, ground turkey, chicken and lean beef. Carb sources are potatoes, oats, rice, whole wheat wraps, fruit and Ezekiel bread. Fat sources are egg yolks, peanut butter, nuts, mozzarella cheese and olive oil.

Favorite Quote

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.” – Henry Rollins

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