Oakley6575
Member
Morning Weight: 185.6lbs
Low Day
Direct Protein: 250g
Direct Carbs: 50g
Added Fats: 50g
Low Day
Direct Protein: 250g
Direct Carbs: 50g
Added Fats: 50g
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Oakley's Diet and Training Log
- Thread starter Oakley6575
- Start date
Oakley6575
Member
Morning Weight: 184.6lbs
High Day
Direct Protein: 220g
Direct Carbs: 820g
Added Fats: 0g
Well this is the last week of the cut. Justin said about two more lbs of fat and i'll be in prime rebound territory. Starting Saturday, Justin will be gorging me with food. Saturday will be a free day, followed by four consecutive high days with a cheat each night. During those high days, he will write the rebound diet, and I'm sure I'll be stuffed with food for the next 6-8 weeks.
Last night was by far the worst sleep I've gotten in a long time. Laid in bed for three hours before falling asleep. And anyone who knows me, knows that is not me. I usually fall asleep within minutes of laying down. I'm sure it's a combination of the diet, drugs, and the fact that today was a high day for me. I thought about eating rice and my cheat meal for hours. I'll be glad when sleep is no longer an issue. It has been trending downward for about a week now.
Four more days of low food and then it's time to GROW!
High Day
Direct Protein: 220g
Direct Carbs: 820g
Added Fats: 0g
Well this is the last week of the cut. Justin said about two more lbs of fat and i'll be in prime rebound territory. Starting Saturday, Justin will be gorging me with food. Saturday will be a free day, followed by four consecutive high days with a cheat each night. During those high days, he will write the rebound diet, and I'm sure I'll be stuffed with food for the next 6-8 weeks.
Last night was by far the worst sleep I've gotten in a long time. Laid in bed for three hours before falling asleep. And anyone who knows me, knows that is not me. I usually fall asleep within minutes of laying down. I'm sure it's a combination of the diet, drugs, and the fact that today was a high day for me. I thought about eating rice and my cheat meal for hours. I'll be glad when sleep is no longer an issue. It has been trending downward for about a week now.
Four more days of low food and then it's time to GROW!
Pull A | Weight | Reps | Sets |
DB Chest Supported Row | 50lbs | 15 | 4 |
Seated Cable Rows | 120lbs | 15 | 4 |
DB Seated Rear Delt Flys | 25lbs | 20 | 4 |
DB Shrugs | 70lbs | 15 | 3 |
EZ Bar Curls | 75lbs | 15 | 4 |
DB Curls | 25lbs | 15 | 4 |
Decline Crunches | BW | AMRAP | 3 |
Oakley6575
Member
Morning Weight: 189.6lbs
Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g
Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g
Push A | Weight | Reps | Sets |
Incline BB Press | 200lbs | 12 | 3 |
DB Flat Press | 55lbs | 12 | 3 |
Dips | 25lbs | 15 | 2 |
EZ Bar Tricep Extensions | 60lbs | 15 | 3 |
Tricep Rope Pushdowns | 20lbs | 15 | 3 |
Seated DB Lateral Raises | 20lbs | 15 | 4 |
Oakley6575
Member
Morning Weight: 188.8lbs
Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g
Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g
Legs A | Weight | Reps | Sets |
Calf Raises | 120lbs | 15 | 3 |
Lying Leg Curls | 75lbs | 15 | 3 |
RDL | 185lbs | 12 | 2 |
Leg Extensions | 155lbs | 12 | 3 |
Leg Press | 440lbs | 12 | 2 |
@Oakley6575 can you share a medium day’s meal plan looks like if you don’t mind. Thanks brother.
Oakley6575
Member
My diet is very basic. I'm able to pick from an approved food list for each macro. Here is my current medium day break down but this will change dramatically next week during the rebound.
Pre: 50g P / 25g C / 7g F
Post: 50g P / 50g C / 0g F
M3: 50g P / 25g C / 7g F
M4: 50g P / 25g C / 7g F
M5: 50g P / 10g C / 10g F
I just pick and choose what sounds good for each meal. Lately I've kept it very tight and only choosing from these foods for each macro:
50g Protein
- 175g cooked 96/4 ground beef
- 160g cooked eye of round
- 167g cooked chicken breast
25g Carbs
- 31g raw cream of rice
- 36g raw steel cut oats
- 30g rice cakes
7g Fats
- 13g Almond Butter
- 14g Natural Peanut Butter
- 17g Fit Butter
Last edited:
Oakley6575
Member
Thanks bud!
Oakley6575
Member
Morning Weight: 186.4lbs
Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g
Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g
Pull B | Weight | Reps | Sets |
Neutral Grip Pull Ups | BW | AMRAP | 3 |
Lat Pulldowns | 120lbs | 15 | 3 |
DB Seated Rear Delt Flys | 20lbs | 20 | 4 |
DB Shrugs | 70lbs | 15 | 3 |
EZ Bar Curls | 75lbs | 15 | 3 |
DB Curls | 25lbs | 15 | 3 |
Decline Crunches | BW | AMRAP | 4 |
Oakley6575
Member
Morning Weight: 186.2lbs
Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g
Last day of the cut boys! I'll get some pictures tomorrow morning to see how I look compared to where we started. This rebound is going to be fun!
Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g
Last day of the cut boys! I'll get some pictures tomorrow morning to see how I look compared to where we started. This rebound is going to be fun!
Push B | Weight | Reps | Sets |
Incline BB Press | 200lbs | 12 | 3 |
DB Flat Press | 55lbs | 12 | 3 |
Dips | 25lbs | 15 | 2 |
EZ Bar Tricep Extensions | 60lbs | 15 | 3 |
Tricep Rope Pushdowns | 20lbs | 15 | 3 |
Seated DB Lateral Raises | 25lbs | 15 | 4 |
I’m subscribed and will be following your journey brother. With your work ethic and dedication and Justin’s guided, surely we will be seeing massive improvements.
Oakley6575
Member
Morning Weight: 182.6lbs
Free Day
Huge weight drop today to end the cut. Lost 7.4lbs from the start of this cut to this morning. Justin gave me 6 weeks to get lean enough to rebound and we got it done in 5 weeks. I'm 20lbs heavier than I was at my leanest in early March. I'm not as lean as I was in March but I'm not off by too much. So my first growth phase was a success but I definitely made some mistakes along the way. Looking forward to Justin guiding this next growth phase for me. Hopefully we can pack some much needed mass on.
Free Day
Huge weight drop today to end the cut. Lost 7.4lbs from the start of this cut to this morning. Justin gave me 6 weeks to get lean enough to rebound and we got it done in 5 weeks. I'm 20lbs heavier than I was at my leanest in early March. I'm not as lean as I was in March but I'm not off by too much. So my first growth phase was a success but I definitely made some mistakes along the way. Looking forward to Justin guiding this next growth phase for me. Hopefully we can pack some much needed mass on.
Legs B | Weight | Reps | Sets |
Calf Raises | 120lbs | 15 | 4 |
Lying Leg Curls | 75lbs | 15 | 3 |
RDL | 185lbs | 12 | 2 |
Leg Extensions | 155lbs | 12 | 3 |
Hack Squat | 200lbs | 12 | 2 |
Oakley6575
Member
Morning Weight: 187.6lbs
High Day
Direct Protein: 200g
Direct Carbs: 750g
Added Fats: 0g
Off day today.
High Day
Direct Protein: 200g
Direct Carbs: 750g
Added Fats: 0g
Off day today.
Oakley6575
Member
Here is where the cut ended yesterday. This is me fasted straight out of bed at 182.6lbs.
Oakley6575
Member
Morning Weight: 191.0lbs
High Day
Direct Protein: 240g
Direct Carbs: 820g
Added Fats: 0g
Here is a pic from the night we ended the cut.
High Day
Direct Protein: 240g
Direct Carbs: 820g
Added Fats: 0g
Pull A | Weight | Reps | Sets |
DB Chest Supported Row | 50lbs | 15 | 4 |
Seated Cable Rows | 120lbs | 15 | 4 |
DB Seated Rear Delt Flys | 20lbs | 20 | 5 |
DB Shrugs | 70lbs | 15 | 3 |
EZ Bar Curls | 75lbs | 15 | 4 |
DB Curls | 25lbs | 15 | 3 |
Decline Crunches | BW | AMRAP | 4 |
Here is a pic from the night we ended the cut.
Damn, nice vascularity brother.
Oakley6575
Member
Morning Weight: 192.6lbs
High Day
Direct Protein: 220g
Direct Carbs: 820g
Added Fats: 0g
High Day
Direct Protein: 220g
Direct Carbs: 820g
Added Fats: 0g
Push A | Weight | Reps | Sets |
Incline BB Press | 200lbs | 12 | 4 |
DB Flat Press | 55lbs | 12 | 3 |
Dips | 25lbs | 15 | 2 |
EZ Bar Tricep Extensions | 60lbs | 15 | 4 |
Tricep Rope Pushdowns | 20lbs | 15 | 3 |
Seated DB Lateral Raises | 25lbs | 15 | 4 |
Oakley6575
Member
Morning Weight: 191.0lbs
High Day
Direct Protein: 220g
Direct Carbs: 820g
Added Fats: 0g
Last day before I start the rebound diet. Starting tomorrow, I'll be going to two high days a week and cardio is reduced to 12min HIIT 3x/wk. Carbs are obviously upped on low and medium days. Time to grow!
High Day
Direct Protein: 220g
Direct Carbs: 820g
Added Fats: 0g
Last day before I start the rebound diet. Starting tomorrow, I'll be going to two high days a week and cardio is reduced to 12min HIIT 3x/wk. Carbs are obviously upped on low and medium days. Time to grow!
Legs A | Weight | Reps | Sets |
Calf Raises | 120lbs | 15 | 4 |
Lying Leg Curls | 75lbs | 15 | 4 |
RDL | 185lbs | 12 | 2 |
Leg Extensions | 155lbs | 12 | 4 |
Leg Press | 440lbs | 12 | 2 |
Fattyone
Well-known Member
How many high days you having??? Jelly haha
Lookin good man
Lookin good man
Oakley6575
Member
Thank you sir! Justin had me do one free day, and then four consecutive high days after that. Today is my last high day and then we start the rebound diet tomorrow. I will have two high days a week now during the rebound.
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