Carlton Loth Diet Plan and Workout Routine

Carlton Loth is an IFBB Pro Bodybuilder, Personal Trainer, and Online Fitness Coach From Australia. Carlton Loth, born on June 11, 1996, is a professional bodybuilder from Australia.

He has gained recognition as an IFBB Pro Bodybuilder, Personal Trainer, and Online Fitness Coach. Carlton’s dedication to fitness and passion for bodybuilding has propelled him to heights in the industry.

Carlton Loth Diet Plan and Workout Routine
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Notably, Carlton is sponsored by ECHT Apparel, a prominent fitness brand. As a model for ECHT, he is often featured alongside other renowned figures, such as Nazanin Khanjani. 

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Carlton extends his expertise to clients worldwide through his online fitness coaching service, helping them achieve their fitness goals. Carlton’s journey in bodybuilding began at 15 when he first discovered his interest in the sport. 

He started working out with his school friends at the local gym, and during this time, his fascination with bodybuilding grew.

Initially, Carlton’s focus was solely on improving his physique. However, as he progressed and witnessed his transformation, he set his sights on new ambitions. This led him to enter his first natural bodybuilding competition at 17.

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carlton loth bodybuilder
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Driven by his passion and determination, Carlton experienced a remarkable rise in the fitness world. By 17, he had already claimed victory in his debut contest, marking the beginning of his journey toward success. 

In 2018, Carlton achieved a significant milestone by earning his IFBB Pro Card, solidifying his status as an esteemed professional bodybuilder.

In addition to his bodybuilding achievements, Carlton is a certified Personal Trainer, equipped with the knowledge and skills to guide individuals in their fitness journeys. 

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Moreover, his online coaching services provide a convenient platform for clients around the globe to benefit from his expertise and experience.

carlton loth fitness
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Carlton Loth’s unwavering dedication to bodybuilding and his role as a Personal Trainer and Online Fitness Coach exemplify his commitment to helping others achieve their fitness aspirations. 

His journey serves as an inspiration for individuals looking to transform their physiques and lead healthier lifestyles.

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Carlton Loth Diet and Nutrition Plan

Carlton Loth follows a strict and strategic diet plan to prepare for bodybuilding competitions. During the pre-show phase, he adopts a carb-restricted approach, consuming no more than 40 grams of carbohydrates daily. 

This low-carb diet helps him achieve the desired level of leanness and showcase his well-defined muscles on stage. Typically, Carlton maintains this carb-restricted regimen for a few consecutive days. 

However, he incorporates occasional cheat meals into his diet to ensure his body receives nutrients and replenishes glycogen stores. 

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These cheat meals temporarily increase carbohydrate intake, offering his muscles the energy they need to perform optimally during intense training sessions.

Carlton explains, “When I’m dieting, I go super-low carbs. My total carbs per day are about 40 grams. It’s what has worked for me. Low carbs and a couple of cheat meals spaced out throughout the week are the whole ideas.”

Carlton balances strict dieting and periodic indulgence by strategically timing his cheat meals. This approach allows him to satisfy cravings while maintaining his physique goals and preserving muscle mass. 

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Including cheat meals also helps prevent metabolic adaptation, as occasional spikes in carbohydrate intake can support hormone regulation and prevent stagnation in weight loss.

It’s worth noting that Carlton’s dietary approach may vary during different phases of his training or off-season periods. 

The specific macronutrient ratios, calorie intake, and timing of meals may be adjusted based on his goals and individual requirements. 

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It’s common for bodybuilders to work closely with nutritionists or dietitians to tailor their diet plans to their unique needs and optimize their performance.

Carlton Loth’s dietary strategy exemplifies his commitment to precision and discipline in achieving his desired physique. 

Through carb restriction and strategic cheat meals, he aims to balance maintaining a lean physique and fueling his body for optimal performance.

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Carlton Loth Meal Plan

Here is a sample meal plan that represents Carlton Loth’s diet during his bodybuilding regimen:

Carlton Loth Meal 1

  • 120g Oats
  • 30g Blueberries
  • 10g Almonds
  • 30g Whey Protein

Carlton Loth Meal 2

  • 3 Eggs
  • 2 slices of Granary Bread
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Carlton Loth Meal 3

  • Tin of Tuna
  • 300g White Potato
  • Mixed Salad/Vegetables

Carlton Loth Meal 4

Carlton Loth Meal 5

  • 300g Steak
  • 200g Sweet Potato
  • Mixed Vegetables
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Carlton Loth Meal 6

  • 200g Salmon
  • Salad

Carlton Loth Workout Routine

carlton loth workout
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Carlton Loth follows a rigorous training routine, dedicating seven days a week to his workouts. He strategically divides his training sessions to focus on specific muscle groups, ensuring comprehensive development and a balanced physique. 

Carlton emphasizes the importance of tailoring his training approach based on his bodybuilding season, whether preparing for a show or during the off-season.

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Carlton incorporates higher repetitions with lighter weights into his workouts during his competition preparation phase. 

This approach helps him burn fat while maintaining muscle definition, contributing to a ripped and sculpted physique. 

By utilizing this strategy, he aims to achieve optimal conditioning for his upcoming shows. Conversely, during the off-season, Carlton focuses on gaining solid muscle mass. 

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He increases the intensity of his workouts by lifting heavier weights, thereby promoting muscle growth and strength development.

Carlton’s training sessions begin with a deliberate emphasis on warming up the muscles and gradually increasing the weight. This progressive overload technique helps him avoid injuries while effectively stimulating muscle growth. 

Starting with lighter weights and higher repetitions allows Carlton to pump blood into the muscles, priming them for the subsequent sets.

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carlton loth arm size
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As his workout progresses, Carlton incrementally increases the weight with each set, applying the principle of progressive overload. 

This gradual increase in resistance challenges his muscles and enables him to enhance his strength and overall performance progressively. 

By consistently pushing his limits and striving for incremental improvements, Carlton continues to grow in his training journey.

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Here is an example of Carlton Loth’s workout routine based on the provided information:

Monday: Back Workout

Wide-Grip Pull-Ups4 Sets x 12-15 Reps
Wide-Grip Machine Pulldowns4 Sets x 12-15 Reps
Close-Grip Pulldowns3 Sets x 12-15 Reps
Close-Grip Seated Rows3 Sets x 12-15 Reps
Barbell Bent Over Rows4 Sets x 12-15 Reps
Deadlifts4 Sets x 8-10 Reps

Tuesday: Arms and Abs Workout

Tricep Dips4 Sets x 8 Reps
Single-Arm Tricep Cable Pushdown3 Sets x 10-12 Reps
Skull Crusher3 Sets x 10-12 Reps
EZ Barbell Curls3 Sets x 8-10 Reps
Single-Arm Dumbbell Curl4 Sets x 8-10 Reps
Hammer Curls3 Sets x 8-10 Reps
Sit-Ups4 Sets x 50 Reps
Side Oblique Twists3 Sets x 20 Reps
Weighted Crunches3 Sets x 12-15 Reps
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Wednesday: Quads Workout

Squats4 Sets x 10 Reps
Hack Squats3 Sets x 8-10 Reps
Leg Press3 Sets x 12 Reps
Leg Extensions3 Sets x 12-15 Reps

Thursday: Abs and Chest Workout

Incline Press with Olympic Bar4 Sets x 10-12 Reps
Flat Dumbbell Press4 Sets x 10-12 Reps
Cable Flyes4 Sets x 10-12 Reps
Incline Dumbbell Flyes3 Sets x 12-15 Reps
Straight-Leg Hanging Leg Raises3 Sets x up to Failure
Abdominal Crunches on Machine or Cables3 Sets x 12-15 Reps
Cable Woodchop3 Sets x 15-20 Reps

Friday: Hamstrings and Calves Workout

Single-Leg Seated Hamstring Curl4 Sets x 10-12 Reps
Stiff-Leg Lying Leg Curl4 Sets x 10-12 Reps
Weighted Walking Lunges3 Sets x 10 Reps
Seated Calf Raises3 Sets x 10 Reps
Smith Machine Calf Raise3 Sets x 30 Reps
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Saturday: Shoulders Workout

Side Lateral Raises4 Sets x 10-12 Reps
Shoulder Press3 Sets x 8-10 Reps
Straight Arm Front Raise3 Sets x 15 Reps
Rear Delts with Cable Machine3 Sets x 15 Reps
Front Shrugs with Olympic Bar3 Sets x 15 Reps
Rear Shrugs with Olympic Bar3 Sets x 15 Reps

Sunday: Rest

  • Rest and Recovery

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