Oakley's Diet and Training Log

[GasmanX]

That's exactly what happened. Best 10 weeks of my recent life.

Almost died, but didn't. Lucky me!

Damn, been almost four months since i've been in here. Currently cutting down for another rebound with Justin Harris. I haven't started back up with him yet. Going to get myself lean first, maybe cruise for a bit, and then hit it hard with him after that.

Over the last four months, and during that last growth phase, I've learned I just can't keep up with any kind of frequency or volume. Seem like the less I do, the better I grow. I guess my body is a weak little bitch and can't handle a beating like a lot of other guys can handle. I slowly took volume out, progressed better week by week, then slowly cut training day, and my lift progression went through the roof. Training three days a week, and only doing a top set after a couple warm ups had my log book progressing every single training day. It was absolutely nuts. I've continued this as I've cut weight and I'm holding strength on all compounds, and every single isolation exercise has still progressed.

I've structured my diet a bit different this cut than I have in the past. Only eating four meals a day, each with 40-50g of protein each meal, 40-50g of carbs, and no real added fats unless I eat some pistachios or cook my eggs in butter/ghee. I do eat six whole eggs a day, everyday so that is where 95% of my fat comes from. I've always done one high day a week in the past, but this cut I let the scale tell me when I need a refeed. Everytime the scale is 2lbs lower than my previous low, I have a refeed. Those days I eat 800g of carbs, and usually get 150-200g of direct protein in, no added fats, no whole eggs.

Today is a high day and my weight has been dropping faster and faster, so I'm trying to get 800g of carbs in plus a free meal. I'm 800g of carbs in right now and stuffed so we will see what else I can get in before i go to bed.

Here are check in pics from this morning flat as a pancake:


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glad to see your back bro! i like the plan. Too easy to get wrapped up in thinking we need to do more. You used your intuition and knew that wasn't the play and adjusted. Thats what a smart bodybuilder would do.

 

[Oakley6575]

Had my first session on Monday where I couldn’t match my reps on incline press. Very disappointed but taking a step back, I’ve never put up this amount of weight on any of my lifts and I’m actually impressed my strength has held as long as it has. Added mast this week so we will see what that does over the next few weeks.

 

[BC22]

Had my first session on Monday where I couldn’t match my reps on incline press. Very disappointed but taking a step back, I’ve never put up this amount of weight on any of my lifts and I’m actually impressed my strength has held as long as it has. Added mast this week so we will see what that does over the next few weeks.

Keep grinding my man!

 

[Oakley6575]

Dropped a rep on squats today. Again, disappointed. All iso's are holding, if not, improving. The weaker I'm getting, the better I'm looking so I guess I'll keep grinding.

As the reta has come out, I'm noticing my hunger come back, which I'm liking. I'm coming to the end of of a two week run with clen. Going to drop that this weekend and replace it with 25mg of ephedrine and caffeine for two weeks. Then back to clen. I've made some significant progress over the last two weeks. I'll post my check in photos on Sunday.

 

[Oakley6575]

It's crazy how flat I am compared to two weeks ago. Haven't had a refeed in a week and it seems I'm due for one. My legs have lost significant size without all the glycogen.

 

[GasmanX]

It's crazy how flat I am compared to two weeks ago. Haven't had a refeed in a week and it seems I'm due for one. My legs have lost significant size without all the glycogen.

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How’s performance in the gym? Holding steady? Embrace the flatness!

 

[Oakley6575]

How’s performance in the gym? Holding steady? Embrace the flatness!

Last week was the first week I've regressed in the gym. Lost a rep on squats, and lost a rep on incline bb press. All isolation movements have held, if not, progressed. So I'd say gym performance has been solid. I can't expect heavy compounds to hold/improve over the entire cut.

 

[GasmanX]

Last week was the first week I've regressed in the gym. Lost a rep on squats, and lost a rep on incline bb press. All isolation movements have held, if not, progressed. So I'd say gym performance has been solid. I can't expect heavy compounds to hold/improve over the entire cut.

yea i agree, i can remember last diet phase same thing would happen on the compounds but then another session would regain that lost rep. frustrating for sure. hang in there and wait for trends month to month, not session to session.

 

[Oakley6575]

Got to a place where the depletion was hurting instead of helping. I had a high day, but I did it very different than what I usually do. Normally, my refeeds are very high carb, zero fats. This time I did more of a cheat day than a refeed. Made sure to get as many carbs in as I could, but didn't hold back on the fats. I ate a few cookies, footlong sub, rice krispy treats, half a pint of ben and jerry's, oreos, bread, rice, jam, PB&J, taco bell, and had dinner at Lazy Dog. Was not a clean day at all but it brought my physique back to life. I'm still up 7-8lbs which I'm stoked about.

I'm thinking I'll ride this cut out for three more weeks and then drop all gear. My plan is to run TRT for 12 weeks and then get back in bed with Justin for a rebound/offseason. Not really looking to be shredded for the TRT phase. Just lean enough to look good over the summer, hold tissue, and be in a good spot to keep training at a high level. Once I get back with Justin, he'll probably cut me down for 4-6 weeks and then rebound me. Here are check in pics from this morning:

 

[Oakley6575]

I was sick for an entire week. Kicked my ass. Didn't train or do any cardio until yesterday. I'm kind of anxious to see how my pics look tomorrow.

I didn't lose any strength in the gym which is a good feeling. My upper back and hams are crazy sore today from hitting 20 rep sets of rack pulls and lying hamstring curls. It's been a long while since I've been sore.

I'll post check ins tomorrow. I need to wrap this cut up pretty soon so I can go down to TRT for 8-12 weeks. I'm also due for bloodwork.

 

[ERock5]

Being sick is gay and can really throw a wrench in our plans and goals sometimes lol

 

[Oakley6575]

Being sick is gay and can really throw a wrench in our plans and goals sometimes lol

For real. Luckily my appetite wasn't affected but missing training sessions is hard to swallow since I only train three days a week.

 

[Oakley6575]

Fasted Weight: 204.6lbs

More progress is being made with my tan than my body fat.

 

[Oakley6575]

Fasted Weight: 201.8lbs

Ending my cut here and going down to TRT for 12 weeks. Not sure if the striations will come through here but my legs are pretty peeled. Upper body still has fat on it. Plan is to hold this body comp for 12 weeks on 200mg of test, and then have Justin cut me down to shredded, and rebound hard. Will be nice to get some carbs in me now and get filled out for the summer. Just need to keep the fat off.

 

[Bolan]

Are you able to do a vacuum?
some cant but they need practice.
Your front double with a vacuum will look nasty.

 

[Oakley6575]

Are you able to do a vacuum?
some cant but they need practice.
Your front double with a vacuum will look nasty.

If I only focus on doing a vacuum, I can for a few seconds. If I'm posing, no fucking chance.

I could figure it out if I practiced, but I just don't take the time to since I don't compete. But I agree with you. If I ever did compete, I'd get the vacuum down for that shot.

 

[Montego]

Fasted Weight: 201.8lbs

Ending my cut here and going down to TRT for 12 weeks. Not sure if the striations will come through here but my legs are pretty peeled. Upper body still has fat on it. Plan is to hold this body comp for 12 weeks on 200mg of test, and then have Justin cut me down to shredded, and rebound hard. Will be nice to get some carbs in me now and get filled out for the summer. Just need to keep the fat off.

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Quads are absolutely dug out.

 

[Oakley6575]

Fasted Weight: 201.8lbs

Here is my diet for the cruise. I'm thinking this will be around maintenance for me, but I'll adjust as needed. Running one high day, two medium days, and four low days.



Training wise, I'll keep one working set on compounds and do two sets per isolation exercise except hams. I seem to not need much stimulus on my hams for them to progress. Here is my session from today:

Pull B​
Exercise​	Sets​	Weight​	Rep Goal​	Set #1​	Set #2​	Set #3​
Rack Pulls (Constant Tension)​	1​	285lbs​	20​	20​	-​	-​
Rear Pec Deck Flys​	2​	180lbs​	20​	17​	10​	-​
Underhand Cable Pulldowns​	2​	180lbs​	10​	8​	6​	-​
Lying Leg Curls​	1​	75lbs​	20​	18​	-​	-​
EZ Cable Curls​	2​	50lbs​	20​	18​	11​	-​

 

[Bigjape34]

Fasted Weight: 201.8lbs

Here is my diet for the cruise. I'm thinking this will be around maintenance for me, but I'll adjust as needed. Running one high day, two medium days, and four low days.

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Training wise, I'll keep one working set on compounds and do two sets per isolation exercise except hams. I seem to not need much stimulus on my hams for them to progress. Here is my session from today:

Pull B​
Exercise​	Sets​	Weight​	Rep Goal​	Set #1​	Set #2​	Set #3​
Rack Pulls (Constant Tension)​	1​	285lbs​	20​	20​	-​	-​
Rear Pec Deck Flys​	2​	180lbs​	20​	17​	10​	-​
Underhand Cable Pulldowns​	2​	180lbs​	10​	8​	6​	-​
Lying Leg Curls​	1​	75lbs​	20​	18​	-​	-​
EZ Cable Curls​	2​	50lbs​	20​	18​	11​	-​

Hell yeah man solid plan

 

[liverpool_96]

Hey Oakley, see for your specific days where you have 0 added fat, am I right in thinking your meals will be white fish/chicken and then rice/potatoes? Or would you still be eating beef/lean mince?

I'm trying to learn more about carb cycling for when it's my time to rebound. I kind of do it already without having a high day I suppose, on training day my fats stay around 43g with carbs at 210g and on my off days my fats are around 60g and carbs at 60g. Protein intake regardless is around 220g. My calories are low right now though as I'm still dieting.

 

[Oakley6575]

Hey Oakley, see for your specific days where you have 0 added fat, am I right in thinking your meals will be white fish/chicken and then rice/potatoes? Or would you still be eating beef/lean mince?

I'm trying to learn more about carb cycling for when it's my time to rebound. I kind of do it already without having a high day I suppose, on training day my fats stay around 43g with carbs at 210g and on my off days my fats are around 60g and carbs at 60g. Protein intake regardless is around 220g. My calories are low right now though as I'm still dieting.

The fats shown are Added Fats only. I don't count fats from protein or carbs. As long as you stick to a handful of protein sources, your fat intake from those sources will be consistent enough. So on high days, I only eat the meat and carb sources. I don't add any fats to any meals.

On days where I do add fats, I'll add peanut butter, mac oil, butter, pistachios, etc to the meal for my fat source. So if my daily added fats are 40g, I'm probably eating more like 80g total for the day if you where to track the trace fat from all macros.

 

[Oakley6575]

Starting week 4 of TRT today. Weight is averaging between 206-207lbs. Training has been progressing well. I'm fucking starving. I took most fats out of the diet. I'm sitting at 475C and 20AF on medium days, and 240C and 40AF on low days. I might have to add some back in because yesterday I went very hypo after a 45g carb meal with 5g added fats in it.

Body comp is just holding. I don't see any difference between the end of the cut and todays check ins. Here are pics from this morning.

 

[liverpool_96]

Those quads are crazy peeled, I'm jealous!

 

[Oakley6575]

Four weeks complete of TRT. I have bloodwork set up for tomorrow. If everything looks good, I'll start back up with Justin.

I fucking suck at cruising. Looks like I put a little bit of fat on but not too bad. Here are some comparison pics from Day 1 of the cruise to this morning.

 

[Oakley6575]

First check ins sent to Justin. Probably will be a couple days before i get a plan back from him. Excited to get this rolling again and progress. Going to be a nutty 6 months.

 

[ERock5]

First check ins sent to Justin. Probably will be a couple days before i get a plan back from him. Excited to get this rolling again and progress. Going to be a nutty 6 months.

Can’t wait bro. Yall are going to kill it!

 

[Oakley6575]

Justin got my plan back like 30-45 minutes after I sent my check in last week. I was excited to get to start so soon. In true Justin style, he sent macros that were 350cals a day higher than what I had been cruising on. He's going to keep me well fed from now on.

He said I won't need long, but he wants to diet me down so we can rebound. Game time!