Ats Loot is a 29-year-old Estonian Men’s Physique athlete whose journey from the gym to the competition stage began in 2013 with a chance conversation at MyFitness in Tartu’s Lõunakeskus shopping center. He stands 185 cm tall, weighs 95 kg and already has several Estonian Championship medals to his name. In this interview, he talks openly about training, nutrition, recovery and why he finally launched his YouTube channel.
How Ats Loot got into competing
It all started quite by chance. In the spring of 2013, Ats was training at MyFitness in Tartu’s Lõunakeskus when Taavi Truija casually asked him during a conversation at the gym why he didn’t give competing a try. That same year, Men’s Physique was added to the Estonian Championships and Cup competitions for the first time — the timing was so good that the idea took root.
That fall, he stepped onstage for the first time and came home with a silver medal. Yet he considers his bronze at the 2017 Estonian Championships his greatest competitive achievement — less for the medal itself than for the fact that most of his friends came to cheer him on. He still remembers the roar at the Salme Cultural Center.
Ats Loot on training and leg day
Ats works out five to six times a week, following a three-way split: shoulders and arms, legs, and chest and back. The aim is to train each body part twice a week. Leg day is his clear favorite, and the squat is an exercise he particularly loves.
Most of his training revolves around heavy compound exercises in the 3–8 rep range. He also likes higher-rep sets because they let him really push himself. His guiding principle in strength training is progress: can you add weight, do more reps or at least perform the exercise with better technique and tempo?
Before taking up gym training, he played football for about eleven years. He describes himself as fairly single-minded when it comes to sport — once he chooses something, he gives it his full attention.
What motivates Ats Loot
“Ats Loot motivates me,” he says plainly. He doesn’t mean it arrogantly — he means that he has his own goals and his own reasons for training. It isn’t just about chasing a particular look. It’s more about improving himself and pushing his limits every day, step by step.
To unwind, he spends time with friends and enjoys the trips they take together. He discovered downhill skiing a year ago — he just wishes he could get out on the slopes more often.
Nutrition, recovery and getting to know Ats Loot
When it comes to nutrition, Ats says he’s no monk. Life is for enjoying, and your diet should support your lifestyle. When dieting, particularly in the final 8–10 weeks before a competition, he really does live like a monk — but that’s a deliberate choice with a clear purpose.
In broad terms, he keeps track of three things: his daily calorie intake is set (currently around 3500 kcal), he drinks enough water (around 4 liters a day) and he eats 180–200 g of protein a day.
Asked about his favorite food, he answers as though choosing his last meal: a large steak (medium rare), sweet potato fries on the side and a bottle of semi-sweet red wine.
He takes only one supplement year-round — creatine. Occasionally, when he feels inclined and is willing to spend the money, he also buys a multivitamin, vitamins C and D3, and omega-3.
Ats Loot and his YouTube channel
Before starting his own channel, he had spent years following YouTube creators from the US and elsewhere, thinking he had something to share too. His main concern was what other people would think. About two years ago, he managed to get past that and started doing things for himself without overthinking them.
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He names Steve Cook, Arnold Schwarzenegger and David Beckham as his role models.
FAQ: Ats Loot answers
What advice would Ats Loot give his 10-years-younger self?
“Son, start squatting.” More seriously, he’d try to get across the importance of nutrition, proper recovery (a sleep schedule and rest days), and the beauty of keeping your training methods simple. There’s no need for super-duper tri-sets — he’d focus on making progress with compound exercises.
Three tips for anyone who wants to get in better shape?
There is no one miracle diet or miracle training program. Consistency matters most. Fitness doesn’t mean going to the gym — you can run, cycle, ski or play badminton. What matters is that your level of physical fitness doesn’t hold you back in everyday life.
Where can you follow Ats Loot?
On Instagram: @atsloot_
Author:Turg.Fitness.ee
Come work out! ArtGym
