Lindsay Cappotelli - Fitness Journey

I got started with weight training when I was about 13 years old. I was a softball pitcher, and my dad gave me a set of little pink dumbbells to use to strengthen my arm. From the first time I picked up those dumbbells I was hooked, and I havenít stopped since. I fell in love with lifting weights and the results it gave me. I loved watching my body change and transform as I got stronger over time and began lifting heavier weight. My love for fitness continued to grow, and that led me to get a degree in Exercise Science and become a personal trainer.

My goal has really always been to build muscle, but when I first started cleaning up my diet, I actually got leaner as a result. I first started out with just eating clean and not worrying about calories or macros at all. After a few years, I started tracking macros and calories, which really taught me about portion sizes and how many calories I needed to be taking in, as well as the importance of getting in the right amounts of protein, carbs, and fats. I no longer track macros, but I do know how much I need to be taking in each day.

A photo posted by Lindsay Cappotelli (@lindsaycappotelli) on

What is working for me now is eating a meal every 3-4 hours, 5-6 meals a day, anywhere between 2200-2500 calories. From previous tracking, I know my macros are roughly 40% carbs, 30% protein, 30% fats on training days. On rest days, I slightly decrease carbs and increase fats. I also allow myself one ďfreeĒ meal each week to eat whatever I want.

A typical training day for me looks like this:
Meal 1-3/4 cup oats, 1 spoonful peanut butter, 1 scoop whey protein
Meal 2(post workout)-2 cups cereal, 1 scoop whey protein with almond milk
Meal 3-2 eggs, 2 whites, scrambled with a little mozzarella cheese, and 4-6 ounce of roasted potatoes with ketchup
Meal 4-about 4 ounces of chicken, small salad, fruit
Meal 5-1 cup Basmati rice, 4 ounces ground turkey, 2 spoonfuls of salsa
Meal 6-1/2 cup 2% cottage cheese, 1 rice cake, 2 spoonfuls peanut butter

I have experimented with many different nutrition protocols to finally find something that works for me. There was a while where I was experimenting with lower carbs and a more Paleo style of eating, but that was just not something that was sustainable for me, physically or mentally. I donít do well with any type of diet that restricts certain food groups. Iíve also found that I do better with a higher amount of carbs but not so high that I have to drop my fats super low.

I lift weights 4 days a week with an upper body/lower body split. I focus on one heavy compound lift each workout in the 3-6 rep range, and then train in the 6-10 rep range for the rest of the workout.

I donít do any traditional cardio, but I do like to do a ďfinisherĒ once or twice a week after my strength training workouts, in addition to walking on my rest days. My finishers are usually 5-10 minutes of pushing a prowler or dragging a sled, kettlebell swings, jump rope, or farmerís walks.

For me, nutrition and training go hand in hand. Iím always striving to get stronger and build muscle, so that means that I have to eat enough to fuel my workouts and support my goal of getting stronger. I know that I am not going to perform well if Iím not taking in adequate carbs and calories, so I make sure to get plenty of carbs in before and after workouts.

My future goals are just to keep getting stronger and finding new ways to challenge myself! I am working towards getting a 300 pound deadlift and 150 pound bench press.


Competition Prep Guides