Ats Lahi: an Estonian competitor in men’s physique
Ats Lahi walked into a gym in 2006, weighing about 50kg and sensing that change wouldn’t come by itself. Today Ats Lahi talks candidly about competing, nutrition, training and why being in shape isn’t a short project but a lifestyle.
Ats Lahi‘s background and the road to the stage
Age: I’m in the prime of my twenties (29). Height: 182cm. My weight swings by +/- 15kg over the year. When I got out of bed yesterday morning I weighed 95kg, and 98kg in the evening before bed.
I’ve played sports all my life, but my first real encounter with the gym came in 2006, together with friends. My strength numbers were practically non-existent, even relative to my own body weight. I’d been a skinny kid since childhood and realised pretty quickly that if you don’t put in the work yourself, nothing changes.
Since then, gym training has always been part of my life. Three years ago, Liisu mentioned wanting to compete in bikini fitness. I jumped on it straight away. I already knew Egert Oiov, so we invited Egert and Piret over to get to know the sport more closely.
No more convincing was needed. Five months later we were both on stage. It felt like the natural course of things and gave my training a clearer goal. I’d do strength training even if I never competed. By now I’ve competed for three seasons in the men’s physique category.
Ats Lahi’s biggest achievements
For me, the biggest achievement in bodybuilding isn’t just a placing on stage. The biggest change is that the contours of my torso are no longer ribs, and the thickest parts of my limbs are no longer my elbows and knees. I’ve reached a point where I feel good, my health is strong and my mind is iron-willed.
On the competition side, I consider my biggest achievement so far to be 5th place at the 2018 World Championships. The title of Estonian overall champion, which I’ve now won two years in a row, also has a nice ring to it. Outside of body and health, there are several exciting projects under way too, and a few more dreams will come true before the year is out.
There have been plenty of other sports: athletics, volleyball, long-distance running, mountain biking, cross-country skiing, Brazilian Jiu-Jitsu and MMA. Probably something else as well. I’m competitive by nature, so I’ve competed in every one of those sports to a lesser or greater extent. A few years ago I even scrapped in a couple of MMA fights.
How Ats Lahi trains and eats
Speaking of motivation, I’ll say it straight: I’m my own biggest motivation. I know how long a road I’ve come, and that makes me want to keep going. At the same time, I wouldn’t call it just motivation any more. It’s more of a lifestyle. I’m also very lucky with my partner, with whom I share the same principles and the same daily rhythm.
Relaxing is simple. I’m a country boy and there’s a charm in simplicity. An evening tea with my sweetheart and a film or an episode of a favourite series on the side works really well. A sauna with friends, a getaway weekend in the countryside or a couple of days at Liisu’s summer home on Saaremaa put my thoughts back on track. I enjoy travelling, but I’m an active holidaymaker. Lounging on the beach doesn’t usually make it into the day’s plan.
On a normal day I eat about 5 meals. I don’t count calories constantly and tend to eat by feel. Lately it’s even hard to eat my full calorie target, and eating has become more of a duty. During my contest diet, eating was easier because I enjoyed every meal.
When choosing food, I don’t completely forbid myself anything. At the same time, I don’t have big daily cravings for sweets, fast food or anything like that. Clean food simply tastes the best. Eating habits are built over years, not in one week or with a single diet.
My favourite dish is mashed potatoes with oven-roasted meat. Add a piece of pickled cucumber and a beetroot-garlic salad on the side, and I don’t ask for more. I’m not much of a sweets person, but my mum’s cinnamon kringle, dark with nuts and raisins, is mouthwatering.
Right now I do four to five strength workouts a week. For the next couple of months the emphasis is more on building up my strength numbers. I make my training more playful by setting a specific goal for each workout. My training split is organised either by muscle group or by exercise.
I’ve organised my strength cycle by exercise: press, squat, military press and pull. Alongside each main lift, I pick supporting exercises on the fly. In those four main lifts I track the weights and progressive overload. The accessory exercises I do by feel.
This year’s supplement menu includes omega-3, vitamin D, creatine and a protein shake after training. As for role models, I wouldn’t say I follow anyone blindly. There are plenty of smart, capable people to learn from. For an athlete, the yardstick isn’t only performance but also the attitude toward others and the behaviour outside of sport. Long-time favourites are Ryan Terry and Gunnar Nelson.
Ats Lahi’s tips for getting in better shape
Repetition is the mother of learning, because anatomy and the laws of physics haven’t changed over time. A simple truth: you get in shape when you do the basics for long enough and honestly enough.
- Give it time – change doesn’t happen overnight. Consistency matters most!
- Put in the work – if you feel the programme isn’t working, chances are you’re the one who isn’t working.
- Nutrition – you are what you eat. If you eat too little, you won’t grow. If you overeat, you won’t get leaner. No training programme can fix that. Proper, goal-oriented nutrition is the be-all and end-all.
Instagram @atslahi
FAQ
When did Ats Lahi first get into the gym?
Ats Lahi first walked into a gym in 2006 with friends. Ats weighed about 50kg at the time and started out with fairly modest strength numbers.
What is the biggest competition achievement?
Ats counts 5th place at the 2018 World Championships and the title of overall Estonian champion, won two years in a row, among the biggest achievements.
How many strength workouts a week?
Currently, Ats does four to five strength workouts a week. The main focus is on building strength, and the exercises are organized around the press, squat, military press and pulling movements.
Author:Turg.Fitness.ee
Come and work out! ArtGym
