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Oakley's Diet and Training Log

Low Day
- Morning Weight: 219.6lbs

Pretty cool to see my maintenance calories climb as I've added muscle over the last year or so. I'm around 3800 cals right now on medium days and my weight is very steady. Last year I think my maintenance was around 2500 cals.

That means I can eat one slice of cheesecake a day more than last year. Success. :ROFLMAO:
 
Medium Day
- Morning Weight: 219.2lbs


Arms​
Weight​
Target Reps​
Sets​
Close Grip Bench Press​
175lbs​
15​
3​
Tricep EZ Bar Pushdowns​
70lbs​
15​
3​
EZ Bar Cable Curls​
45lbs​
15​
3​
Single Arm Cable Curls​
10lbs​
15​
3​
Decline Sit Ups​
10lbs​
AMRAP​
3​
 
High Day
- Morning Weight: 218.0lbs

Missed a meal today.. Just ate 100g of protein and 300g of carbs. Steak, rice, and cereal. I hate missing meals.

Legs​
Weight​
Target Reps​
Sets​
Calf Raises​
160lbs​
15​
3​
Lying Leg Curls​
90lbs​
15​
3​
RDL​
135lbs​
12​
2​
Leg Press​
560lbs​
12​
2​
Leg Extensions​
155lbs​
12​
3​
 
Meetketchup said:
How many low, high and med days you guys currently doing a week?
Click to expand...
A few weeks ago when my appetite tanked, Justin pulled food on medium and low days, and also had me go to one high day a week. Been doing that up until today. He has slowly added food back in on medium and low days and today added a second high day back. I'm training four days a week.
 
Low Day
- Morning Weight: 219.4lbs

Justin added a second high day in this week. No other changes. Honestly, it's Christmas, and I'm going to enjoy some cookies and meals with my family over the next few days, so this week will be a wash. I'll skip my check in this up coming Saturday and see how the two high days go next week.
 
Medium Day
- Morning Weight: 220.2lbs


Push​
Weight​
Target Reps​
Sets​
Fly Machine​
250lbs​
15​
3​
Incline BB Press​
215lbs​
12​
2​
Flat DB Press​
65lbs​
12​
2​
DB Lateral Raises​
35lbs​
15​
3​
Cable Lateral Raises​
5lbs​
15​
2​
Reverse Fly Machine​
180lbs​
15​
3​
Decline Sit Ups​
10lbs​
AMRAP​
3​
 
Medium Day
- Morning Weight: 220.2lbs


Arms​
Weight​
Target Reps​
Sets​
Close Grip Bench Press​
180lbs​
15​
3​
Tricep EZ Bar Pushdowns​
70lbs​
15​
3​
EZ Bar Cable Curls​
50lbs​
15​
3​
Single Arm Cable Curls​
10lbs​
15​
3​
Decline Sit Ups​
10lbs​
AMRAP​
3​
 
tbda said:
Lmao right? I was jealous of him for a little with the "Being full 24/7 thing" then it happend to me and i regret the internal shit I talked
Click to expand...
Dude has crazy genetics, and Justin took full advantage of that! Super happy for him. I just hope he didn't fall off or something happened.

I will never regret being too full! lol
 
Guys should see how lean he was when he went to Justin and then how much leaner Justin got him before he ever started putting size on him.

99% of gym rats never get lean enough and stay far too fat.
99% never get as lean he was before he even went to Justin and he still needed to lose fat.
 
D3vilson said:
Guys should see how lean he was when he went to Justin and then how much leaner Justin got him before he ever started putting size on him.

99% of gym rats never get lean enough and stay far too fat.
99% never get as lean he was before he even went to Justin and he still needed to lose fat.
Click to expand...
You should have seen his first hard cut. Dude was damn near stage lean then stayed that way for a 16 week bulk. he added like 12 lbs of tissue and stayed sub 8% for the duration. It was insanely impressive
 
Meetketchup said:
Dude has crazy genetics, and Justin took full advantage of that! Super happy for him. I just hope he didn't fall off or something happened.

I will never regret being too full! lol
Click to expand...
I did fall off. Honestly, I got to a point where I didn't enjoy bodybuilding anymore. I can't stress enough the respect I have for all you guys who have gotten huge.. It takes a special kind of person to be mentally strong enough to eat when you aren't hungry, and do that for months on end.

Just after Christmas, I talked with Justin and we put my account on hold. Based on my pictures, he wanted me to continue growing as he felt I was still in the 12%-14% bf range. He thinks that is where growth rates are optimal. The issue for me was the fact that from the end of the rebound phase, my appetite was gone. That means I was choking my meals down from September through December. It just took a toll. I didn't want to eat, I didn't want to train, I could have slept 12 hours a day easily, etc. It was miserable. I'm not a competitor and I will never make money or anything doing this stuff so I just hit a wall and had to quit.

I still have six months paid for with Justin so I'll probably eventually go back. Maybe not. I'm not sure.

Since I gave up like a bitch, I've been cutting back down. Feels so damn good being hungry. My goal is to get back down to a lean state where I feel good about myself, and then find a happy medium between living like a bodybuilder, and living like a normal person. I was as strict as I could be for all of 2024. Made huge progress, but at a cost of not wanting to do it anymore. So I just need to find a happy medium where I am enjoying my meals, and wanting to progress in the gym.

The last couple weeks have been eggs, steak, chicken, and Fairlife shakes. No added fats, no carbs. I do two high days a week with a cheat at the end of the night. I'm not counting anything or weighing anything except for my carbs on my high days. Started with 600g and moved to 800g this week before my cheat. I'm getting somewhere between 200g-300g of protein on low days, and probably less than 200g of protein on my high days.

Started at 221lbs Jan. 2nd and I'm 205lbs this morning.

D3vilson said:
Guys should see how lean he was when he went to Justin and then how much leaner Justin got him before he ever started putting size on him.

99% of gym rats never get lean enough and stay far too fat.
99% never get as lean he was before he even went to Justin and he still needed to lose fat.
Click to expand...
tbda said:
You should have seen his first hard cut. Dude was damn near stage lean then stayed that way for a 16 week bulk. he added like 12 lbs of tissue and stayed sub 8% for the duration. It was insanely impressive
Click to expand...
Like tbda said, the pictures of me when I started with Justin was where I was at after my first growth phase. He leaned me out before rebounding, but didn't get me as lean as I got myself before my first growth phase.

I've had great results with getting lean, before trying to add size. Your body is a machine with food when you have low body fat.
 
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IronMag Labs Prohormones
Dude, you have all my respect. You gave the lifestyle a shot and rocked it hard when you did. Just happens it wasn't for you. You sound happy with the choice and wish you the absolute best. You can and will look continue to look awesome even with just the regular lifestyle and still working out.
 
Meetketchup said:
Dude, you have all my respect. You gave the lifestyle a shot and rocked it hard when you did. Just happens it wasn't for you. You sound happy with the choice and wish you the absolute best. You can and will look continue to look awesome even with just the regular lifestyle and still working out.
Click to expand...
That's my goal. I really like being lean so I'm sure I'll be much happier and in a better place mentally when I'm back there. I was able to grow really well while staying lean my first go around, so I will take that approach again and see if I can get back into it that way.
 
You put more effort in than most people do in a lifetime.
You know what it takes.

Ps. I don't think you're as fat as you think you were. You can still see your abs just holding a lot of fluid and glycogen.
 
D3vilson said:
You put more effort in than most people do in a lifetime.
You know what it takes.

Ps. I don't think you're as fat as you think you were. You can still see your abs just holding a lot of fluid and glycogen.
Click to expand...
definitely the worst case of body dysmorphia ive seen 😔
 
Yea you guys are right. I guess it's just a mind fuck when you go from 50% body fat to 8% and then start climbing the ladder back up.
 
Oakley6575 said:
Yea you guys are right. I guess it's just a mind fuck when you go from 50% body fat to 8% and then start climbing the ladder back up.
Click to expand...
Your weight loss and comeback has been epic. Positivity all the way. We all have our issues, and some people would rather comment on someone's fault rather than praise their achievements. We should be bringing each other up not down. Sucess story 100%
 
Oakley6575 said:
Yea you guys are right. I guess it's just a mind fuck when you go from 50% body fat to 8% and then start climbing the ladder back up.
Click to expand...
you could probably tell him based on your goals u want to lean out before continuing to grow. even if its not what he wants you to do, he gets paid to help you do it. why lose a client over that
 
Valdosta said:
you could probably tell him based on your goals u want to lean out before continuing to grow. even if its not what he wants you to do, he gets paid to help you do it. why lose a client over that
Click to expand...
Yea 100% I could have. I just respect Justin too much to be one of those clients that wants to dictate how he coaches. He wouldn't have thought twice about transitioning me to a cut. That wasn't the issue.

Once we went into a cut, my food would have still been so high, that it would take months before I wasn't so miserable. He was not the issue. I was. I just needed a break from being soooo strict with everything. I can't explain how nice it is to just go in the fridge, pull out a steak, cook it and eat it. No weighing it, no making sure I'm getting exactly 50g of protein, all that shit.
 
You guys see any negatives or reasons not to take 25mg of hctz at the end of a high day? Obviously you need about three parts water to carbs in order to store glycogen. I've always made major weight swings after my high day from the crazy amount of water I hold. I also notice my hands hurt or are uncomfortable in the morning after a high day from the GH and all the water.

If I pop a hctz at night before I go to bed on my high days, I don't get the huge swing in weight, and my hands don't bother me.

Just wondering if I won't store as much glycogen doing that or if I'm hindering my high day at all. My understanding is that hctz prevents you from absorbing too much salt, which in turns prevents the bloat. So if that is the case, it wouldn't effect glycogen at all, correct? :unsure:
 

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