Oakley's Diet and Training Log

Oakley6575 · Aug 29, 2024

Morning Weight: 198.4lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 425g
Added Fats: 21g

All straight sets today felt much better! Session took 88 minutes though.

Exercise	Weight	Target Reps	Sets
Incline BB Press	205lbs	12	4
DB Flat Press	55lbs	12	3
EZ Bar Tricep Extensions	60lbs	15	4
Tricep EZ Bar Pushdowns	40lbs	15	3
DB Lateral Raises	25lbs	15	4
DB Seated Rear Delt Flys	15lbs	20	3
Leg Extensions	175lbs	12	3
Leg Press	480lbs	12	3
Calf Raises	120lbs	15	3
Decline Sit Ups	BW	AMRAP	3

Oakley6575 · Aug 30, 2024

Morning Weight: 198.4lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 425g
Added Fats: 21g

Exercise	Weight	Target Reps	Sets
DB Chest Supported Row	60lbs	15	4
Lat Pulldowns	120lbs	15	4
EZ Bar Curls	75lbs	15	4
DB Curls	25lbs	15	3
Seated DB Lateral Raises	25lbs	15	4
DB Seated Rear Delt Flys	20lbs	20	3
Lying Leg Curls	75lbs	15	3
RDL	185lbs	12	2
Calf Raises	125lbs	15	3
Hanging Leg Raises	BW	AMRAP	3

malfeasance · Aug 31, 2024

Can you clear up "added fats?" Is that like adding nuts or olive oil? What if you eat salmon or eggs or ground turkey or ground beef, all of which have high levels of fat? You do not track those as fat? Or do you?

Oakley6575 · Aug 31, 2024

Morning Weight: 196.8lbs

High Day
Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

Exercise	Weight	Target Reps	Sets
Incline BB Press	210lbs	12	4
DB Flat Press	55lbs	12	3
EZ Bar Tricep Extensions	60lbs	15	4
Tricep EZ Bar Pushdowns	45lbs	15	3
DB Lateral Raises	25lbs	15	4
DB Seated Rear Delt Flys	20lbs	20	3
Leg Extensions	175lbs	12	3
Leg Press	480lbs	12	3
Calf Raises	125lbs	15	3
Decline Sit Ups	BW	AMRAP	3

Oakley6575 · Aug 31, 2024

malfeasance said:
Can you clear up "added fats?" Is that like adding nuts or olive oil? What if you eat salmon or eggs or ground turkey or ground beef, all of which have high levels of fat? You do not track those as fat? Or do you?

I have a food list of lean meats that basically have the same amount of fat in them. Those are the only protein sources I eat. Meats like chicken breast, eye of round, 96/4 ground beef, lean ground turkey, egg whites with one whole egg, etc. Some have more fat in them than others but eating only those lean meats, they fats average out over the week.

Added fats are nut butters, oils, nuts, avocado, etc. that are added to the meal.

If I can only eat something like salmon or 90/10 ground beef, and that meal calls for added fats, I'll just skip on the added fat since the protein source has more fat than I normally eat. I haven't had to do that, but that is what would happen in that instance.

Medium days have 21g of added fat in them but with the fat from the protein sources, I'm getting around 60g-65g of total fat for the day. Low days have 35g added fats and around 75g of fats total.

Oakley6575 · Sep 1, 2024

Morning Weight: 200.0lbs

Low Day
Direct Protein: 250g
Direct Carbs: 250g
Added Fats: 35g

Oakley6575 · Sep 2, 2024

Morning Weight: 200.6lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 21g

Lets go boys! Justin upped food on medium and low days and added in a third high day. Hunger is high so I'm excited for the push this week. This is definitely the most food i've eaten and we are only three weeks into the rebound.

Training went really well end of last week. I think i'm right on the cusp of accumulating fatigue but getting the most stimulus I can. I'm interested to see how I feel a couple weeks from now.

Exercise	Weight	Target Reps	Sets
DB Chest Supported Row	60lbs	15	4
Lat Pulldowns	120lbs	15	4
EZ Bar Curls	75lbs	15	4
DB Curls	25lbs	15	3
Seated DB Lateral Raises	25lbs	15	4
DB Seated Rear Delt Flys	20lbs	20	3
Lying Leg Curls	75lbs	15	3
RDL	185lbs	12	2
Calf Raises	125lbs	15	3
Hanging Leg Raises	BW	AMRAP	3

Oakley6575 · Sep 3, 2024

Morning Weight: 197.8lbs

High Day
Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

Exercise	Weight	Target Reps	Sets
Incline BB Press	210lbs	12	4
DB Flat Press	55lbs	12	3
EZ Bar Tricep Extensions	60lbs	15	4
Tricep EZ Bar Pushdowns	45lbs	15	3
Seated DB Lateral Raises	25lbs	15	4
DB Seated Rear Delt Flys	20lbs	20	3
Leg Extensions	185lbs	12	3
Leg Press	480lbs	12	3
Calf Raises	125lbs	15	3
Decline Sit Ups	BW	AMRAP	3

Oakley6575 · Sep 4, 2024

Morning Weight: 201.2lbs

Low Day
Direct Protein: 250g
Direct Carbs: 250g
Added Fats: 50g

Oakley6575 · Sep 5, 2024

Morning Weight: 201.8lbs

High Day
Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

Exercise	Weight	Target Reps	Sets
DB Chest Supported Row	60lbs	15	4
Lat Pulldowns	120lbs	15	4
EZ Bar Curls	75lbs	15	4
DB Curls	25lbs	15	3
DB Lateral Raises	27.5lbs	15	4
DB Seated Rear Delt Flys	20lbs	20	3
Lying Leg Curls	75lbs	15	3
RDL	185lbs	12	2
Calf Raises	130lbs	15	3
Hanging Leg Raises	BW	AMRAP	3

Oakley6575 · Sep 6, 2024

Morning Weight: 203.4lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 21g

Exercise	Weight	Target Reps	Sets
Incline BB Press	215lbs	12	4
DB Flat Press	60lbs	12	3
EZ Bar Tricep Extensions	60lbs	15	4
Tricep EZ Bar Pushdowns	50lbs	15	3
DB Lateral Raises	27.5lbs	15	4
DB Seated Rear Delt Flys	20lbs	20	3
Leg Extensions	180lbs	12	3
Leg Press	480lbs	12	3
Calf Raises	130lbs	15	3
Decline Sit Ups	BW	AMRAP	3

Oakley6575 · Sep 7, 2024

Morning Weight: 204.4lbs

High Day
Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

Exercise	Weight	Target Reps	Sets
DB Chest Supported Row	60lbs	15	4
Lat Pulldowns	120lbs	15	4
EZ Bar Curls	75lbs	15	4
DB Curls	25lbs	15	3
DB Lateral Raises	27.5lbs	15	4
DB Seated Rear Delt Flys	20lbs	20	3
Lying Leg Curls	75lbs	15	3
RDL	185lbs	12	2
Calf Raises	130lbs	15	3
Hanging Leg Raises	BW	AMRAP	3

Oakley6575 · Sep 8, 2024

Morning Weight: 205.0lbs

Low Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 50g

I've been having some bloating issues with all the food lately. My stomach is huge and i've been really uncomfortable with all the water weight. Justin said we have 1-2 more weeks of the rebound and he likes how i'm growing so he wants to keep the three high days in, but he lowered carbs on my low day to help flush some water and bloat. Going to train as hard as I can the next couple weeks and make the most of this rebound.

Oakley6575 · Sep 9, 2024

Morning Weight: 204.6lbs

High Day
Direct Protein: 220g
Direct Carbs: 785g
Added Fats: 0g

Exercise	Weight	Target Reps	Sets
Incline BB Press	215lbs	12	4
DB Flat Press	60lbs	12	3
EZ Bar Tricep Extensions	60lbs	15	4
Tricep EZ Bar Pushdowns	50lbs	15	3
DB Lateral Raises	30lbs	15	4
DB Seated Rear Delt Flys	20lbs	20	3
Leg Extensions	180lbs	12	3
Leg Press	480lbs	12	3
Calf Raises	130lbs	15	3
Decline Sit Ups	BW	AMRAP	3

Oakley6575 · Sep 10, 2024

Morning Weight: 204.4lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 21g

First day my weight hasn't jumped after a high day and cheat meal. Did a warm up set on RDL's and started my first set and it didn't feel great. So I skipped them. Not worth hurting myself right now.

Exercise	Weight	Target Reps	Sets
DB Chest Supported Row	60lbs	15	4
Lat Pulldowns	120lbs	15	4
EZ Bar Curls	75lbs	15	4
DB Curls	25lbs	15	3
DB Lateral Raises	30lbs	15	4
DB Seated Rear Delt Flys	20lbs	20	3
Lying Leg Curls	75lbs	15	3
~~RDL~~	~~185lbs~~	12	2
Calf Raises	130lbs	15	3
Hanging Leg Raises	BW	AMRAP	3

DECLAN · Sep 10, 2024

How do you feel with that much carbs on medium days? Is there increase in bowel movements? Any digestion issues?

Oakley6575 · Sep 10, 2024

DECLAN said:
How do you feel with that much carbs on medium days? Is there increase in bowel movements? Any digestion issues?

Last week I hit a wall with food. I was very bloated and uncomfortable. I've removed some slower digesting carbs and that seems to have helped a lot. I'm trying to keep my carbs to rice based stuff or potatoes. No more oats until food comes down during the cruise. On and after high days I usually shit 3-5 times. The food is moving through me better now.

EmberWave · Sep 10, 2024

WTF!!!! I'm ashamed of myself.. bro this is a amazing..

EmberWave · Sep 10, 2024

I have a very unstable diet and this was a great motivation for me..

DECLAN · Sep 10, 2024

Oakley6575 said:
Last week I hit a wall with food. I was very bloated and uncomfortable. I've removed some slower digesting carbs and that seems to have helped a lot. I'm trying to keep my carbs to rice based stuff or potatoes. No more oats until food comes down during the cruise. On and after high days I usually shit 3-5 times. The food is moving through me better now.

No sweet potatoes or fruits? They’re faster to digest i think but higher sugar.

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