Oakley's Diet and Training Log

[Oakley6575]

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]

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]

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]

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]

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.