In the world of bodybuilding, powerlifting, strength sports, and fitness, few names resonate as loudly as CT Fletcher.
Known for his raw intensity and unyielding commitment to strength, Fletcher has carved out an indelible legacy in iron sports.
This article provides a thorough breakdown of the CT Fletcher workout routine and his philosophy towards dieting and training.
From his humble beginnings to his rise as a celebrated figure in fitness, this comprehensive guide offers a closer look at the elements that shaped Fletcher’s unique approach to fitness.
Discover the principles of hard work, discipline, and sheer willpower that drive the CT Fletcher workout plan and diet.
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CT Fletcher’s Background and Achievements
Born in Arkansas and raised in Compton, California, CT Fletcher developed a passion for weightlifting at an early age.
His strength was evident in his youth, leading to a successful powerlifting career.
Fletcher boasted an impressive record in the powerlifting realm, including a strict curl of 225 pounds and a squat lift of 725 pounds.
His astounding feats of strength earned him the title of “Strongest Man in the World.”
Fletcher’s accomplishments extend beyond the weights, however.
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He is a three-time World Bench Press Champion and three-time World Strict Curl Champion.
Despite facing numerous health challenges including open-heart surgery, Fletcher has shown unwavering tenacity, continually pushing his physical limits and inspiring millions worldwide through his CT Fletcher workout routine and diet philosophy.
Fletcher’s story is a testament to his mantra, “It’s Still Your Set,” emphasizing that no matter the obstacles life presents, the power to overcome lies within us.
CT Fletcher’s Stats
- Date of Birth: June 8, 1959
- Nationality: American
- Height: 6 feet
- Weight: Approximately 225 pounds
- Deadlift Record: 705 pounds
- Bench Press Record: 650 pounds
- Squat Record: 725 pounds
- Strict Curl Record: 225 pounds
- Arm Size: 22 inches
- Chest Size: 55 inches
The physical prowess of CT Fletcher is reflected in his impressive stats. He was born on June 8, 1959, and has an American nationality.
Known for his massive stature, Fletcher stands at 6 feet and weighs about 225 pounds. His best lifts in various exercises are simply mind-boggling.
In the deadlift, his record is an awe-inspiring 705 pounds.
His bench press maxes out at a colossal 650 pounds, while his squat record is a whopping 725 pounds.
The strict curl, which is Fletcher’s specialty, saw him lifting a record-breaking 225 pounds.
In terms of body measurements, Fletcher is known for his massive arm size which measures 22 inches.
His chest size is equally impressive at 55 inches. The size of his legs, while not officially documented, is in line with his overall muscular build.
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These statistics not only showcase Fletcher’s physical capabilities but also stand testament to the effectiveness of the CT Fletcher workout routine and diet plan.
His strength and physique are a direct result of his dedication, discipline, and the unique principles that underlie his training philosophy.
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CT Fletcher’s Workout Philosophy
CT Fletcher’s approach to fitness can be described in one phrase: “Overtraining is a myth.” CT Fletcher firmly believes that the human body’s capability is far greater than what we perceive it to be.
He challenges traditional workout schedules that espouse rest days, instead advocating for intense, daily training.
His workouts are characterized by high-volume repetition and max-out lifts, testing the boundaries of human strength and endurance.
He disregards the conventional wisdom of ‘overdoing’ in training, asserting that our bodies can adapt, recover, and grow stronger with consistent and rigorous training.
Fletcher also emphasizes the importance of mindset in achieving fitness goals.
He preaches mental toughness, claiming it to be the key to overcoming physical limitations.
He often affirms, “The mind commands, and the body follows.” This philosophy is mirrored in his own journey where he pushed through numerous health issues and physical limitations to maintain his exceptional strength and physique.
His CT Fletcher workout routine is a testament to this philosophy, with exercises designed to push the boundaries of what one might consider possible.
The core of CT Fletcher’s workout philosophy revolves around defying limits, both physical and mental.
He advocates a relentless pursuit of strength, a tireless work ethic, and a strong mental fortitude.
These principles not only shaped his own journey in fitness but also continue to inspire millions worldwide.
CT Fletcher’s Workout Routine
CT Fletcher’s workout routine is as intense as his personality. He trains nearly every day of the week, focusing on different muscle groups each day.
His regimen includes a combination of compound exercises and isolation movements, with an emphasis on high-volume sets and repetitions.
Here is a breakdown of his typical weekly workout plan:
Monday – Chest/Triceps
- Flat Bench Press: 5 sets, 5 reps
- Incline Bench Press: 5 sets, 5 reps
- Decline Bench Press: 5 sets, 5 reps
- Dumbbell Flyes: 4 sets, 12-15 reps
- Tricep Dips: 4 sets, 12-15 reps
- Tricep Pushdown: 4 sets, 12-15 reps
Tuesday – Back/Biceps
- Deadlift: 5 sets, 5 reps
- Barbell Row: 5 sets, 5 reps
- Lat Pulldowns: 4 sets, 12-15 reps
- Seated Cable Rows: 4 sets, 12-15 reps
- Barbell Curl: 4 sets, 12-15 reps
- Hammer Curl: 4 sets, 12-15 reps
Wednesday – Shoulders
- Military Press: 5 sets, 5 reps
- Lateral Raises: 5 sets, 12-15 reps
- Front Raises: 5 sets, 12-15 reps
- Rear Delt Flyes: 5 sets, 12-15 reps
- Shrugs: 5 sets, 12-15 reps
Thursday – Legs
- Squats: 5 sets, 5 reps
- Leg Press: 5 sets, 5 reps
- Leg Curls: 5 sets, 12-15 reps
- Calf Raises: 5 sets, 20-25 reps
Friday – Arms
- Barbell Curl: 5 sets, 5 reps
- Hammer Curl: 5 sets, 5 reps
- Preacher Curl: 5 sets, 5 reps
- Tricep Dips: 5 sets, 5 reps
- Tricep Pushdown: 5 sets, 5 reps
- Overhead Tricep Extension: 5 sets, 5 reps
Saturday – Full Body
- Deadlift: 5 sets, 5 reps
- Squats: 5 sets, 5 reps
- Bench Press: 5 sets, 5 reps
- Military Press: 5 sets, 5 reps
- Barbell Curl: 5 sets, 5 reps
- Tricep Pushdown: 5 sets, 5 reps
Sunday – Rest Day
On Sundays, CT Fletcher usually rests, allowing his body to recover and prepare for the next week of intense training.
However, he stresses the importance of listening to your body and adjusting your workout and rest days as needed.
CT Fletcher’s workout routine is an extreme example of high-volume training.
It’s essential to approach such a routine with caution, especially if you’re new to weightlifting.
Always prioritize proper form and safety, and consult with a fitness professional if needed.
CT Fletcher’s Diet
CT Fletcher’s diet has evolved significantly over the years, transitioning from an unrestricted approach during his powerlifting days to a more disciplined regimen to support his bodybuilding aspirations.
Powerlifting Diet
In his powerlifting days, CT Fletcher was known for his extraordinary eating habits. His diet primarily consisted of high-calorie fast foods, which he consumed in copious amounts.
A typical day’s meal plan looked something like this:
Breakfast:
- 4 Cheeseburgers
- 2 Large Fries
- 2 Milkshakes
Lunch:
- 4 Cheeseburgers
- 2 Large Fries
- 2 Milkshakes
Dinner:
- Steak
- Cookies
- Ice Cream
In essence, his diet was characterized by high-calorie, high-fat foods with limited nutritional value.
But, as he puts it, he “ate anything and everything that wasn’t nailed down.”
This diet was sustained for over 20 year.
CT ate a lot of cheesburgers back then and it was staple in his diet, the days could vary as he pretty much ate anything he wanted but always stuck with cheeseburgers everyday.
Bodybuilding Diet
After transitioning to bodybuilding, CT Fletcher adopted a healthier, more balanced diet.
He shifted towards high-protein sources and clean foods, reserving 10% of his caloric intake for cheat meals.
However, when training for a contest, he adheres strictly to his diet plan with no cheat meals. A typical day’s meal plan for his bodybuilding diet looks like this:
Breakfast:
- Oatmeal
Mid-Morning Snack:
- Turkey Breast
Lunch:
- Chicken Breast with Brown Rice
Afternoon Snack:
- 99% Lean Ground Turkey
Dinner:
- Turkey, Sweet Potatoes and Vegetables
Evening Snack:
- Protein Shake
Fletcher’s diet exemplifies the significant role nutrition plays in shaping an athlete’s performance and physique.
His dietary transformation from powerlifting to bodybuilding reflects his adaptability and commitment to his fitness goals.
CT Fletcher’s Cheat Meals
Despite his disciplined diet, CT Fletcher is known for his enjoyment of cheat meals when he’s not preparing for a competition.
For him, cheat meals serve as a source of enjoyment and a break from the stringent demands of his daily diet.
His cheat meals often include favorite foods like pizza and pancakes, among others.
CT Fletcher believes these indulgences are not only psychologically satisfying, providing a necessary break for the mind, but also beneficial in shocking the metabolism, helping the body to better utilize nutrients when he reverts to his normal diet.
However, it’s crucial to remember that Fletcher’s extremely active lifestyle and intense training regimen can accommodate such indulgences, a factor that might not apply to everyone.
His approach underscores the importance of finding a balance in nutrition that supports both physical goals and mental well-being.
CT Fletcher’s Health Challenges
CT Fletcher has faced significant health challenges throughout his life, with the most notable being his heart complications.
These health issues have substantially impacted his lifestyle and training regimen, emphasizing the importance of good health and discipline in achieving fitness goals.
Heart Problems and Surgery
CT Fletcher suffered three heart attacks before undergoing successful open-heart surgery in 2005.
The cause of these cardiac events was largely attributed to his earlier eating habits and extreme training regimen.
His heart issues were a serious wake-up call, forcing him to reevaluate his lifestyle and priorities.
In an unfortunate turn of events, CT Fletcher’s heart issues escalated, leading him to require a heart transplant in 2017.
The transplant surgery was indeed a daunting experience, but Fletcher faced the ordeal with his characteristic determination and resilience.
Post-surgery, he had to make significant adjustments to his lifestyle, training routine, and diet to accommodate his new heart.
He has since emerged stronger, demonstrating an admirable commitment to his health and fitness.
This phase of his life has been a testament to his motto, “It’s still your set,” reinforcing the belief that no matter the circumstances, the power to change and improve always lies within one’s grasp.
Post-Surgery Lifestyle Changes
Following the life-saving surgery, Fletcher had to make substantial changes to his daily routine.
He had to limit strenuous activities, including his high-intensity weightlifting sessions, to avoid putting unnecessary strain on his heart.
This was a significant adjustment, considering his historic dedication to intense physical training.
Dietary Adjustments for Heart Health
CT also had to revamp his diet following the surgery.
He transitioned from his unrestricted powerlifting diet to a more balanced and heart-healthy regimen.
This change was crucial to manage his weight and to ensure his body received the nutrients necessary for recovery and ongoing heart health.
Elimination of Caffeine
Another significant change in Fletcher’s lifestyle post-surgery was the elimination of caffeine.
Despite being a common stimulant for many athletes, caffeine was no longer an option for Fletcher due to its potential to increase heart rate and blood pressure.
This change underscores the necessary adjustments individuals may need to make when confronted with significant health challenges.
CT Fletcher’s journey through heart problems and his subsequent lifestyle changes serve as a stark reminder of the importance of balance in pursuing fitness goals.
Despite the challenges, Fletcher has remained committed to his passion for fitness while adapting to his new health reality.
His story is a testament to the power of resilience and the importance of health-conscious decisions in leading an active lifestyle.
CT Fletcher’s Memorable Quotes
CT Fletcher, aside from his impressive records and accomplishments, is also known for his motivational quotes which have inspired many fitness enthusiasts worldwide.
He has a knack for delivering hard-hitting words that never fail to ignite the fire within his audience. Here are some of his most memorable quotes:
- “It’s still your set.”
This is perhaps Fletcher’s most famous quote, highlighting the power of perseverance and the importance of owning your journey. It’s a reminder that despite setbacks and challenges, the power to change and improve is always within one’s grasp.
- “I command you to grow!”
A firm believer in the power of the mind, Fletcher often used this phrase during his training sessions. It’s a testament to his belief that mental strength can indeed impact physical performance.
- “You must become obsessed with obtaining what you are trying to get, you have to be obsessed with it.”
This quote embodies Fletcher’s philosophy that achieving fitness goals requires unwavering dedication and focus.
- “The only thing you can control is you, right now. If you are unsatisfied with your current condition, do something about it.”
This quote reiterates the power of self-determination. According to Fletcher, change begins with personal initiative and accountability.
- “Suffer the pain of discipline or suffer the pain of regret.”
Fletcher often used this quote to stress the importance of discipline in achieving fitness goals. In his view, the pain of discipline is a small price to pay compared to the pain of regret.
Each of these quotes encapsulates Fletcher’s philosophy towards life and fitness: a blend of mental fortitude, unyielding discipline, and relentless pursuit of self-improvement.
Conclusion
In conclusion, CT Fletcher’s life is a testament to the power of resilience, discipline, and mental fortitude.
Despite the numerous health challenges he faced, his commitment to fitness remained unswerving, proving that the right mindset can overcome the most significant obstacles.
Fletcher’s approach to fitness, his dietary habits, and his motivational quotes serve as profound lessons for anyone pursuing fitness goals.
His incredible journey, from a world-renowned powerlifter to a fitness enthusiast overcoming health adversities, continues to inspire millions worldwide.
Indeed, in the arena of fitness and beyond, as Fletcher would say, “It’s still your set.”
Frequently Asked Questions (FAQs)
- What was CT Fletcher’s workout routine?
CT Fletcher’s workout routine was known for its intensity and his dedication to pushing the limits of physical endurance. His routine often included high-volume training, focusing on one or two muscle groups per day with numerous sets and repetitions.
- What were the major changes in CT Fletcher’s diet post-surgery?
Following his heart transplant surgery, Fletcher had to significantly alter his diet. He transitioned from an unrestricted powerlifting diet to a more balanced and heart-healthy regimen. This included cutting out unhealthy fats, reducing sodium, and incorporating more fruits, vegetables, and lean proteins. He also completely eliminated caffeine from his diet.
- What are some of CT Fletcher’s most famous quotes?
Fletcher is known for his motivational quotes, which include: “It’s still your set”, “I command you to grow!”, “You must become obsessed with obtaining what you are trying to get, you have to be obsessed with it”, “The only thing you can control is you, right now. If you are unsatisfied with your current condition, do something about it”, and “Suffer the pain of discipline or suffer the pain of regret.”
- What health problems did CT Fletcher face?
Fletcher has faced numerous health challenges throughout his life, including multiple heart surgeries. His most significant health challenge was in 2017, when he required a heart transplant due to escalating heart issues, largely attributed to his earlier eating habits and extreme training regimen.
- How did CT Fletcher face these health challenges?
Fletcher faced his health challenges with remarkable determination and resilience. He made significant alterations in his training routine and diet, demonstrating an admirable commitment to his health and fitness post-surgery. Despite the challenges, he remained dedicated to his fitness goals and philosophy, epitomizing his motto, “It’s still your set.”
