Oakley's Diet and Training Log

[Oakley6575]

Morning Weight: 201.2lbs

Low Day
2,750cal.
258g P
297g C
59g F (26g Added Fats)

Dropped fats down on my low day to get me in more of a deficit. This is the first day my weight didn't increase, but I'm still a water buffalo. I don't understand why I'm holding on to it for so long.

 

[BrunoES]

Not a good 200 with all the water I'm holding. Going to run a series of low days to get the water off and then continue with my regular diet.

Do you believe it is gear or diet related? If its the gear, what are you currently taking?

 

[Oakley6575]

Do you believe it is gear or diet related? If its the gear, what are you currently taking?

No, definitely diet related. I'm really confused on the timing of the water coming on, but it's definitely diet. Last week I went full retard at Disneyland. Had four or five days of full blown binge eating while on vacation. I ate everything I could get my hands on. I looked great during vacation even though I was eating like that. Once I got home, I still looked fine and had a full cheat day on Sunday. Monday I went back on plan and started training again. That is when all the water started holding. I blew up with water over the next 3-4 days even though I was eating clean and 100% on plan. 13lbs of water over those 3-4 days... So I'm confused as to why I didn't hold water during the binging, but only when I got back to my regular diet and training. Very weird to me.

 

[BrunoES]

No, definitely diet related. I'm really confused on the timing of the water coming on, but it's definitely diet. Last week I went full retard at Disneyland. Had four or five days of full blown binge eating while on vacation. I ate everything I could get my hands on. I looked great during vacation even though I was eating like that. Once I got home, I still looked fine and had a full cheat day on Sunday. Monday I went back on plan and started training again. That is when all the water started holding. I blew up with water over the next 3-4 days even though I was eating clean and 100% on plan. 13lbs of water over those 3-4 days... So I'm confused as to why I didn't hold water during the binging, but only when I got back to my regular diet and training. Very weird to me.

Cant tell you exactly what happened either, but a couple of days of protein and veggies should get the job done

 

[AlexDavis43]

a couple of days of protein and veggies should get the job done

^good tip

Lower carbs and salt for a few days to get back on track. Then maybe keep it there longer or taper up.

 

[Oakley6575]

^good tip

Lower carbs and salt for a few days to get back on track. Then maybe keep it there longer or taper up.

My macros for the week are going to be the following:

Low Day
1,632cal.
195g P
145g C
30g F (13g Added Fats)

Should get the water off and some fat as well. If all goes well over the next week, I might have a one or two day refeed and keep the low days in for the next week. Just going to play it by what I see in the mirror.

 

[BrunoES]

When you lower your carbs and calories you are going to cause diuresis already and going to excrete sodium at higher rates.

I wouldn't lower sodium per se, its just going to cause your aldosterone to rebound once its reintroduced. I would actually keep it stable or even increase it. Let the lower calories and carbs handle the extra fluid.

What I would do: Lower carbs and maybe calories too, keep sodium stable or increases, and bump your fluid intake. Messing with sodium is very tricky and unsustainable, I wouldn't mess with it.

 

[Oakley6575]

When you lower your carbs and calories you are going to cause diuresis already and going to excrete sodium at higher rates.

I wouldn't lower sodium per se, its just going to cause your aldosterone to rebound once its reintroduced. I would actually keep it stable or even increase it. Let the lower calories and carbs handle the extra fluid.

What I would do: Lower carbs and maybe calories too, keep sodium stable or increases, and bump your fluid intake. Messing with sodium is very tricky and unsustainable, I wouldn't mess with it.

You and me are on the same page. I don't understand when people play with sodium. Makes zero sense to me. Just like you said, if I lower sodium to drop water, that is only going to be temporary. Once sodium goes back to a normal level, obviously the body has to readjust by holding water. That is the opposite of what I'm trying to do.

I've lowered carbs and overall calories to drop the water and some fat along the way. I'll probably run this for a week, see where I'm at, and worst case, run a one to two day refeed, and continue the deficit for another 5-6 days.

 

[BrunoES]

You and me are on the same page. I don't understand when people play with sodium. Makes zero sense to me. Just like you said, if I lower sodium to drop water, that is only going to be temporary. Once sodium goes back to a normal level, obviously the body has to readjust by holding water. That is the opposite of what I'm trying to do.

I've lowered carbs and overall calories to drop the water and some fat along the way. I'll probably run this for a week, see where I'm at, and worst case, run a one to two day refeed, and continue the deficit for another 5-6 days.

I believe it will do the trick, let us now later on!

 

[Oakley6575]

Morning Weight: 197.8lbs

Low Day
1,632cal.
195g P
145g C
30g F (13g Added Fats)

Pull A​	Weight​	Reps​	Sets​
DB Chest Supported Row​	45lbs​	15​	4​
Seated Cable Rows​	120lbs​	15​	4​
BB Shrugs​	225lbs​	15​	3​
EZ Bar Curls​	75lbs​	15​	5​
DB Curls​	25lbs​	15​	5​
Decline Crunches​	BW​	AMRAP​	4​

 

[Oakley6575]

Morning Weight: 193.6lbs

Low Day
1,629cal.
195g P
145g C
30g F (13g Added Fats)

Water has come off nicely. Might do a refeed on Thursday and continue the the low calories through the end of the week.

Training question for you guys. My longest training sessions are my push days. I'm at the end of the progressive block so below is my highest volume I will hit before my deload. This session took an hour and forty minutes. Where my Pull and Leg days are much shorter. Any reason why I shouldn't put rear delts on my pull day instead of push? That should disperse my volume a bit more evenly so my Push sessions aren't so long.

Push A​	Weight​	Reps​	Sets​
Incline BB Press​	195lbs​	12​	4​
Dips​	45lbs​	15​	6​
Seated Overhead Press​	115lbs​	12​	4​
DB Seated Rear Delt Flys​	25lbs​	20​	6​
Seated DB Lateral Raises​	20lbs​	15​	6​
EZ Bar Tricep Extensions​	55lbs​	15​	5​
Tricep Rope Pushdowns​	20lbs​	15​	5​

 

[Oakley6575]

Morning Weight: 191.4lbs

Low Day
1,629cal.
195g P
145g C
30g F (13g Added Fats)

Water is gone. Going to continue the deficit but do a cheat meal tomorrow night. Should fill me out again and keep me going in the gym for the next few days. Today felt pretty rough in the gym. Kind of felt sick to my stomach the whole time. Tank seems empty.

Legs​	Weight​	Reps​	Sets​
Calf Raises​	120lbs​	15​	4​
Lying Leg Curls​	65lbs​	15​	5​
RDL​	185lbs​	12​	4​
Leg Extensions​	115lbs​	15​	5​
Leg Press​	400lbs​	12​	4​

 

[Oakley6575]

Well, its official. Justin Harris is my coach. I'm really looking forward to working with him. Here are the first check in photos he got today. Waiting on the starting diet and what direction we will be going from here. Going to be a fun ride.

 

[Oakley6575]

Morning Weight: 190.2lbs

Low Day
1,629cal.
195g P
145g C
30g F (13g Added Fats)

Pull B​	Weight​	Reps​	Sets​
Neutral Grip Pull Ups​	BW​	AMRAP​	4​
Lat Pulldowns​	120lbs​	15​	5​
DB Seated Rear Delt Flys​	25lbs​	20​	6​
BB Shrugs​	225lbs​	15​	3​
EZ Bar Curls​	75lbs​	15​	5​
DB Curls​	25lbs​	15​	5​
Decline Crunches​	BW​	AMRAP​	4​

 

[BrunoES]

Legs are lean as f**k! Let us know how you like his approach.

 

[Eddie.]

Well, its official. Justin Harris is my coach. I'm really looking forward to working with him. Here are the first check in photos he got today. Waiting on the starting diet and what direction we will be going from here. Going to be a fun ride.

Awesome dude. I'd love to learn from the man himself.

 

[Oakley6575]

Legs are lean as f**k! Let us know how you like his approach.

For some reason, my legs are the first thing to get lean, and then everything else lags behind. I do love how dry they get in a cut.

Awesome dude. I'd love to learn from the man himself.

Me too! Been following him since I got into bodybuilding and I've learned a ton from him. I've structured my diet based on how he does things and it has worked very well for me. So it's time to let the man himself control my diet and see what happens.

 

[Eddie.]

Me too! Been following him since I got into bodybuilding and I've learned a ton from him. I've structured my diet based on how he does things and it has worked very well for me. So it's time to let the man himself control my diet and see what happens.

Man i know he has plenty of clients who go nuts, like Rivas lately is a great example, but if you follow Paul Barnett in social..damn, this is just phenomenal. I mean, he has the potential and the fast metabolism too but being couple weeks out with 1500-2000 grams of carbs in high days is just nuts. Sometimes i think these guys are just cheating in thermodynamics somehow lol

When it comes to carb cycling, to actual carb cycling and not the classic training days/non training days, i think Harris is the best coach. Also, i like that he keeps things simple. Best of luck on your journey man.

 

[Oakley6575]

Man i know he has plenty of clients who go nuts, like Rivas lately is a great example, but if you follow Paul Barnett in social..damn, this is just phenomenal. I mean, he has the potential and the fast metabolism too but being couple weeks out with 1500-2000 grams of carbs in high days is just nuts. Sometimes i think these guys are just cheating in thermodynamics somehow lol

When it comes to carb cycling, to actual carb cycling and not the classic training days/non training days, i think Harris is the best coach. Also, i like that he keeps things simple. Best of luck on your journey man.

I appreciate it! Yea Justin is an idol to me. I know we will get to those 1500g high days at some point. Can't wait.

 

[Oakley6575]

Morning Weight: 191.6lbs

Low Day
1,629cal.
195g P
145g C
30g F (13g Added Fats)

Push B​	Weight​	Reps​	Sets​
DB Flat Press​	70lbs​	12​	4​
Dips​	45lbs​	15​	6​
Seated Overhead Press​	115lbs​	12​	4​
Seated DB Lateral Raises​	20lbs​	15​	6​
EZ Bar Tricep Extensions​	55lbs​	15​	5​
Tricep Rope Pushdowns​	20lbs​	15​	5​