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Oakley's Diet and Training Log

Morning Weight: 217.6lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 30g

Arms​
Weight​
Target Reps​
Sets​
Close Grip Bench Press​
135lbs​
15​
3​
Tricep EZ Bar Pushdowns​
60lbs​
15​
3​
EZ Bar Curls​
85lbs​
12​
3​
DB Preacher Curls​
30lbs​
12​
3​
Decline Sit Ups​
10lbs​
AMRAP​
3​
 
Morning Weight: 216.0lbs

High Day
Direct Protein: 220g
Direct Carbs: 775g
Added Fats: 0g

Legs​
Weight​
Target Reps​
Sets​
Calf Raises​
150lbs​
15​
3​
Lying Leg Curls​
80lbs​
15​
4​
RDL​
135lbs​
12​
2​
Leg Press​
500lbs​
12​
3​
Leg Extensions​
135lbs​
12​
3​
 
Any timeline for how much longer you're going to keep pushing cals? or just going week to week?
 
Meetketchup said:
Any timeline for how much longer you're going to keep pushing cals? or just going week to week?
Click to expand...
I'd assume we will push for another 8 weeks minimum but I honestly don't know. Today we are 12 weeks since ending the cut. Six weeks of rebounding and then six weeks of off season. We didn't take a cruise since blood work was good at the end of the rebound.

Since starting the off season diet, my body comp hasn't changed but I'm up over six pounds. And my pictures between end of rebound an now show pretty good growth. So I'm assuming I still have quite a bit of runway.
 
Morning Weight: 218.6lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 30g

Push​
Weight​
Target Reps​
Sets​
Fly Machine​
210lbs​
15​
3​
Incline BB Press​
195lbs​
12​
2​
Flat DB Press​
60lbs​
12​
2​
DB Lateral Raises​
35lbs​
15​
2​
Overhead Press​
115lbs​
12​
2​
Cable Lateral Raises​
5lbs​
15​
2​
Reverse Fly Machine​
120lbs​
15​
3​
Decline Sit Ups​
10lbs​
AMRAP​
3​
 
Get Shredded!
Morning Weight: 218.6lbs

High Day
Direct Protein: 220g
Direct Carbs: 775g
Added Fats: 0g

Pull​
Weight​
Target Reps​
Sets​
DB Chest Supported Rows​
70lbs​
15​
3​
Seated Cable Rows​
120lbs​
15​
3​
Lat Pulldowns​
140lbs​
15​
3​
Lat Prayers​
45lbs​
15​
3​
Shrugs​
80lbs​
15​
3​
Calf Raises​
150lbs​
15​
3​
 
Morning Weight: 215.0lbs

High Day
Direct Protein: 220g
Direct Carbs: 775g
Added Fats: 0g

Been a rough week. Had my first set back, and first off plan meals this week which sucks. Sunday morning I was making meal two downstairs when I heard my wife telling our 10 month old, 100lb girl, Cane Corso to go back to her bed. They where upstairs with my kids. I guess our pup Nova started acting weird and disoriented when she was walking back to her bed so my wife told her to go downstairs so she could go outside in case she needed to pee. I heard them all coming downstairs so I walked over to the bottom of our stairs and Nova collapsed, rolling down the last few stairs to my feet. She seemed like she was having a seizure but I quickly saw it was much more than that. Her body tensed up and she let out a loud roar and sadly, I saw the life in her leave. My kids and my wife where watching all this happen. My kids where screaming her name and my wife and I where trying to get her to come out of it. Fuck me. It was pretty traumatic for all of us.

Anyway, after losing her with zero warning, I reached out to the breeder to see if he has ever had this happen with any of his pups. He was just as confused as we where. A few days went by and he told us he had a couple new puppies in Southern California. He offered us one of them as he thought it would help us get through mourning Nova girl. Within a couple hours we where in the car and headed down to California.

So bodybuilding wise, I did have to eat off plan for meal 4, 5, 1, and 2 on Wednesday night and Thursday morning. Did my best to hit my macros. Got all my training in. Weight is down this week. Check ins this morning look good. Looks like I lost some water in my legs. Because of the missed meals, I'm not sure if Justin will keep me on the same food for another week or if he will push food higher.

Here is Nova. She was a bad bitch. Miss her a lot. :cry:

IMG_0084_1000.jpg
 

Legs​
Weight​
Target Reps​
Sets​
Calf Raises​
150lbs​
15​
3​
Lying Leg Curls​
80lbs​
15​
4​
RDL​
135lbs​
12​
2​
Leg Press​
520lbs​
12​
3​
Leg Extensions​
145lbs​
12​
3​
 
Morning Weight: 216.0lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 30g

Push​
Weight​
Target Reps​
Sets​
Fly Machine​
230lbs​
15​
3​
Incline BB Press​
195lbs​
12​
2​
Flat DB Press​
60lbs​
12​
2​
DB Lateral Raises​
35lbs​
15​
2​
Overhead Press​
115lbs​
12​
2​
Cable Lateral Raises​
5lbs​
15​
2​
Reverse Fly Machine​
130lbs​
15​
3​
Decline Sit Ups​
10lbs​
AMRAP​
3​
 
High Day
Direct Protein: 220g
Direct Carbs: 775g
Added Fats: 0g

Have had shit sleep the last week. Felt weak as fuck today but still trained as hard as I can. Crazy how failure can literally be one or two reps less than a previous weeks workout just because of sleep. Proves how important it is to make it a priority.

Pull​
Weight​
Target Reps​
Sets​
DB Chest Supported Rows​
70lbs​
15​
3​
Seated Cable Rows​
120lbs​
15​
3​
Lat Pulldowns​
140lbs​
15​
3​
Lat Prayers​
45lbs​
15​
3​
Shrugs​
80lbs​
15​
3​
Calf Raises​
150lbs​
15​
3​
 
Morning Weight: 215.2lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 30g

Arms​
Weight​
Target Reps​
Sets​
Close Grip Bench Press​
155lbs​
15​
3​
Tricep EZ Bar Pushdowns​
65lbs​
15​
3​
EZ Bar Curls​
85lbs​
12​
3​
DB Preacher Curls​
30lbs​
12​
3​
Decline Sit Ups​
10lbs​
AMRAP​
3​
 
Meetketchup said:
Dropping weight on the same calories? SWEET.
Click to expand...
Yea I was happy this morning. Digestion seems to be caught up, and my body is using all the food efficiently. Looks like its time to get uncomfortable again. We will see what Justin says based on check in pics this weekend.
 
I'm also trying the "dropping weight on the same calories" thing but seem to be having wildly different results. Going to try adding more.


That "latest" after pic of the weight gain looks fucking rad. I know you feel fat but you look mother fucking fortified.
 
Leanmeantinypeen said:
I'm also trying the "dropping weight on the same calories" thing but seem to be having wildly different results. Going to try adding more.


That "latest" after pic of the weight gain looks fucking rad. I know you feel fat but you look mother fucking fortified.
Click to expand...
Thanks man! I don't really know how it works but Justin has pushed food so hard since we started growing, it seems my body has had no choice but to acclimate. Metabolism is speeding up. A couple weeks ago, Justin upped food because he said, "It looks like your metabolism is about to take off. I've added food this week to try and take advantage of it."

How the fuck do you see that my metabolism is about to take off by pictures? :ROFLMAO:

Thanks for the kind words man. I am excited too lean down and see how much difference by physique looks, but right now, I'm enjoying the food and training and all the complements I've been getting around town about how big I look. I'm not big on attention, but when people say something about how I look in front of my kids, I like that.
 
Oakley6575 said:
Thanks man! I don't really know how it works but Justin has pushed food so hard since we started growing, it seems my body has had no choice but to acclimate. Metabolism is speeding up. A couple weeks ago, Justin upped food because he said, "It looks like your metabolism is about to take off. I've added food this week to try and take advantage of it."

How the fuck do you see that my metabolism is about to take off by pictures? :ROFLMAO:

Thanks for the kind words man. I am excited too lean down and see how much difference by physique looks, but right now, I'm enjoying the food and training and all the complements I've been getting around town about how big I look. I'm not big on attention, but when people say something about how I look in front of my kids, I like that.
Click to expand...
You trusted Justin. You reaped the rewards. So happy for you man. Cannot wait to see when you cut.
 
Morning Weight: 214.0lbs

High Day
Direct Protein: 220g
Direct Carbs: 775g
Added Fats: 0g

Second week in a row that I've dropped weight. Was 216 two weeks ago, 215 last week, and now 214 today. Looks like I'm in a 3500cal deficit. :ROFLMAO:

Legs​
Weight​
Target Reps​
Sets​
Calf Raises​
155lbs​
15​
3​
Lying Leg Curls​
80lbs​
15​
4​
RDL​
135lbs​
12​
2​
Leg Press​
540lbs​
12​
3​
Leg Extensions​
145lbs​
12​
3​
 
Oakley6575 said:
Morning Weight: 214.0lbs

High Day
Direct Protein: 220g
Direct Carbs: 775g
Added Fats: 0g

Second week in a row that I've dropped weight. Was 216 two weeks ago, 215 last week, and now 214 today. Looks like I'm in a 3500cal deficit. :ROFLMAO:

Legs​
Weight​
Target Reps​
Sets​
Calf Raises​
155lbs​
15​
3​
Lying Leg Curls​
80lbs​
15​
4​
RDL​
135lbs​
12​
2​
Leg Press​
540lbs​
12​
3​
Leg Extensions​
145lbs​
12​
3​
Click to expand...
I didn't have to Select All to see it this time 🫶
 

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