Oakley's Diet and Training Log

[TommyJam]

Definitely single arm. You wouldn't be able to get the stretch and full ROM if you did it bilaterally. Doing it one arm at a time lets your torso twist into the stretch, and then turn back down toward your lower lat on the contraction. Awesome movement.

Thanks Oakley, I'm going to give these a shot on my next pull day and see how it hits for me. Never done them before.

 

[GasmanX]

Fasted Weight: 198.6lbs
Waist: 32.75"

I added high to low cable rows last week, and man, they are amazing. Obviously not a big compound badass manly exercise, but it wrecks my lower lats. I've never felt them like this. Highly recommend if you haven't tried them.

Here are some pics I took this morning after cardio. I'm terrible at posing but the more I do it and look at pics, the better I will get.


View attachment 205713View attachment 205709View attachment 205710View attachment 205711View attachment 205712

Exercise​	Sets​	Rep Range​
Wide Grip Cable Rows​	3​	12-15​
High to Low Cable Rows​	2​	12-15​
Rear Pec Deck Flys​	2​	12-15​
Lying Leg Curls​	4​	12-15​
DB Curls​	3​	12-15​
Hanging Leg Raises​	2​	12-15​

Looking really good man. What’s the current goal?

 

[Oakley6575]

Looking really good man. What’s the current goal?

Grow, grow, grow. I've been trying to take a very lean off season approach but I'm turning the gas on now. I'll write an update here about where I am, and how I'm kind of shifting gears.

 

[erichuff1994]

Grow, grow, grow. I've been trying to take a very lean off season approach but I'm turning the gas on now. I'll write an update here about where I am, and how I'm kind of shifting gears.

LFG! Grow time baby!

 

[GasmanX]

Grow, grow, grow. I've been trying to take a very lean off season approach but I'm turning the gas on now. I'll write an update here about where I am, and how I'm kind of shifting gears.

Nice man, starting from a really great spot

 

[Oakley6575]

Fasted Weight: 198.8lbs
Waist: 32.875"

Low day today, and then its time to shift gears a bit for me. It's been six full weeks since starting this growth phase. My goal and plan during this phase was to keep myself as lean as possible. That being said, I also want to put on as much tissue as I can. It sounds like two different goals, but I don't really think it is. I don't think you need to add fat to grow. I want to keep myself as insulin sensitive as possible, keep water weight to a minimum, keep my cardio in daily, and keep my overall health as close to optimal as I can. I feel I've been eating a good amount of food, but I just can't seem to stay on top of my metabolism. I've progressed every week on every exercise in the gym. Also, my cardio is getting better as my average heart rate is dropping week to week doing the same amount of work on the treadmill. Here is how my average weight and waist measurement has been over these last six weeks:

Week	Weight(lb)	Waist
Week 1	197.0	Wasn’t Measuring
Week 2	199.1	33.02
Week 3	198.5	32.88
Week 4	197.1	32.73
Week 5	198.1	32.91
Week 6	198.2	32.84

I started my cycle day 1 week 1 and it seems as the drugs have come up to peak, the faster my metabolism has gotten. I've constantly added food (small increases around 120cal/day), but I can't seem to stay on top of it. I'm up one pound over my starting point and waist has stayed constant. I'm clearly maintaining and I don't think this is the optimal approach to put as much tissue on as I can over the next 10-20 weeks.

Week 7 I'm pouring gas on the fire. Instead of doing another 30g carb increase, I'm bumping carbs up 80g on my High days, and 120g on my medium days. Low days I'm keeping very low and I'm using that day as a reset. Every Sunday I'll have a day off training, and very low calories to keep me insulin sensitive, and drop any water weight that I've accumulated. Here will be this weeks macros:

High Days: 225P / 735C / 0AF (2x/week)
Medium Days: 250P / 585C / 35AF (4x/week)
Low Day: 275P / 185C / 65AF (1x/week)

I'm going to keep an eye on daily weights and waist measurements, and if I feel I've completely over shot my goal growth rate, I'll pull things down on Thursday to a middle ground. My body is fucking starving so I'm really excited for the food.

 

[GasmanX]

Fasted Weight: 198.8lbs
Waist: 32.875"

Low day today, and then its time to shift gears a bit for me. It's been six full weeks since starting this growth phase. My goal and plan during this phase was to keep myself as lean as possible. That being said, I also want to put on as much tissue as I can. It sounds like two different goals, but I don't really think it is. I don't think you need to add fat to grow. I want to keep myself as insulin sensitive as possible, keep water weight to a minimum, keep my cardio in daily, and keep my overall health as close to optimal as I can. I feel I've been eating a good amount of food, but I just can't seem to stay on top of my metabolism. I've progressed every week on every exercise in the gym. Also, my cardio is getting better as my average heart rate is dropping week to week doing the same amount of work on the treadmill. Here is how my average weight and waist measurement has been over these last six weeks:

Week	Weight(lb)	Waist
Week 1	197.0	Wasn’t Measuring
Week 2	199.1	33.02
Week 3	198.5	32.88
Week 4	197.1	32.73
Week 5	198.1	32.91
Week 6	198.2	32.84

I started my cycle day 1 week 1 and it seems as the drugs have come up to peak, the faster my metabolism has gotten. I've constantly added food (small increases around 120cal/day), but I can't seem to stay on top of it. I'm up one pound over my starting point and waist has stayed constant. I'm clearly maintaining and I don't think this is the optimal approach to put as much tissue on as I can over the next 10-20 weeks.

Week 7 I'm pouring gas on the fire. Instead of doing another 30g carb increase, I'm bumping carbs up 80g on my High days, and 120g on my medium days. Low days I'm keeping very low and I'm using that day as a reset. Every Sunday I'll have a day off training, and very low calories to keep me insulin sensitive, and drop any water weight that I've accumulated. Here will be this weeks macros:

High Days: 225P / 735C / 0AF (2x/week)
Medium Days: 250P / 585C / 35AF (4x/week)
Low Day: 275P / 185C / 65AF (1x/week)

I'm going to keep an eye on daily weights and waist measurements, and if I feel I've completely over shot my goal growth rate, I'll pull things down on Thursday to a middle ground. My body is fucking starving so I'm really excited for the food.

View attachment 205882View attachment 205881View attachment 205880

Any Reta on this bulk to help with maintaining insulin sensitivity? Sorry if you’ve covered this.

 

[Oakley6575]

Any Reta on this bulk to help with maintaining insulin sensitivity? Sorry if you’ve covered this.

Yes sir. Currently on 3mg/week. I'm still very hungry on it, and have no issues eating my meals. I don't have any distention so gastric emptying has not been an issue at all.

Edit: Also, this is by far the most insulin sensitive I've ever been. I've had to cut my berberine dosages back to 600mg a day or I sit around hypo levels. It's pretty nuts how well this stuff works for me.

 

[GasmanX]

Yes sir. Currently on 3mg/week. I'm still very hungry on it, and have no issues eating my meals. I don't have any distention so gastric emptying has not been an issue at all.

Edit: Also, this is by far the most insulin sensitive I've ever been. I've had to cut my berberine dosages back to 600mg a day or I sit around hypo levels. It's pretty nuts how well this stuff works for me.

That’s awesome man. I hear all sorts of anecdotes of you can find that right dose where the appetite isn’t crushed you get all the benefits of enhanced insulin sensitivity.

 

[Oakley6575]

Fasted Weight: 198.0lbs
Waist: 32.875"

220g of carbs down the hatch after training. That is a pretty big meal. Nine slices of french toast and a bowl rice cakes. Training went well. Progressed everything again. Anxious to see how the scale moves this week. I'm sure I will overshoot my goal, and have to pull back but I've under shot my goal each week until now so it will be nice to be on the other side of the fence.

Exercise​	Sets​	Rep Range​
15* Incline BB Press​	2​	6-8; 12-15​
Pec Deck Flys​	2​	12-15​
Seated DB Lateral Raises​	3​	12-15​
Neutral Grip Pushdown​	2​	12-15​
Leg Extensions​	2​	12-15​
Leg Press​	2​	12-15​
Calf Raises​	3​	12-15​

 

[Montego]

Are you adding the majority of your carbs around training with the increase?

Embrace the floof my friend little cushion for the pushin never hurt anyone

 

[Oakley6575]

Are you adding the majority of your carbs around training with the increase?

Embrace the floof my friend little cushion for the pushin never hurt anyone

Yes, I only added all those carbs pre, post, and a little to the meal after my post meal.

 

[Oakley6575]

Fasted Weight: 199.4lbs
Waist: 33.00"

Well boys, I pussied out. I dropped carbs by 40g on medium days. So still a big jump of 80g on high days, and 80g on medium days, but based on how I felt yesterday, water/food weight increase today, and I guess just intuition, I decided the 120g jump on medium days was going to be too much.

That being said, I did pose after cardio this morning and I looked really good. Ab veins, tight skin, just a touch bloated from the extra food yesterday. I'll ride these next two medium days out, see how I feel and see what the scale is doing and adjust from there.

Macros:
High Days: 225P / 735C / 0AF (2x/week)
Medium Days: 250P / 545C / 35AF (4x/week)
Low Day: 275P / 185C / 65AF (1x/week)

My left knee is still bothering me. Hurt pretty bad yesterday after extensions and leg press. I need to find some KLOW and see how that works for me. I've never run bpc/tb. Plan for tomorrow is to do (4) sets of leg press instead of (2) leg extensions, and (2) leg press. I can feel my knee being bothered even in my warm up sets on extensions so maybe that is actually the exercise that is bothering it the most. Not sure, just trying to play the elimination game to keep me progressing.

Exercise​	Sets​	Rep Range​
Meadows Rows​	3​	6-8; 12-15​
Chest Supported Shrugs​	3​	12-15​
Single Arm Cable Curls​	3​	12-15​
Rear Pec Deck Flys​	2​	12-15​
Lying Leg Curls​	3​	12-15​
Cable Crunches​	2​	12-15​

 

[Montego]

Fasted Weight: 199.4lbs
Waist: 33.00"

Well boys, I pussied out. I dropped carbs by 40g on medium days. So still a big jump of 80g on high days, and 80g on medium days, but based on how I felt yesterday, water/food weight increase today, and I guess just intuition, I decided the 120g jump on medium days was going to be too much.

That being said, I did pose after cardio this morning and I looked really good. Ab veins, tight skin, just a touch bloated from the extra food yesterday. I'll ride these next two medium days out, see how I feel and see what the scale is doing and adjust from there.

Macros:
High Days: 225P / 735C / 0AF (2x/week)
Medium Days: 250P / 545C / 35AF (4x/week)
Low Day: 275P / 185C / 65AF (1x/week)

My left knee is still bothering me. Hurt pretty bad yesterday after extensions and leg press. I need to find some KLOW and see how that works for me. I've never run bpc/tb. Plan for tomorrow is to do (4) sets of leg press instead of (2) leg extensions, and (2) leg press. I can feel my knee being bothered even in my warm up sets on extensions so maybe that is actually the exercise that is bothering it the most. Not sure, just trying to play the elimination game to keep me progressing.

Exercise​	Sets​	Rep Range​
Meadows Rows​	3​	6-8; 12-15​
Chest Supported Shrugs​	3​	12-15​
Single Arm Cable Curls​	3​	12-15​
Rear Pec Deck Flys​	2​	12-15​
Lying Leg Curls​	3​	12-15​
Cable Crunches​	2​	12-15​

You Nancy

 

[Oakley6575]

You Nancy

For real. You might have to hold my purse for me.