Oakley's Diet and Training Log

liverpool_96 said:
Looking great man, are you excited to rebound and up the food? I'm getting to that stage myself - around 2/3 weeks to go - and I'm excited to eat. 😆
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Thanks dude. Yes, and no.. I've been through this once before with Justin so I know how much food I'm going to have to eat. It's pretty unpleasant. I'm kind of savoring the small meals right now and how hungry I feel. Hopefully I have my digestion in a place where I stay hungry longer than last time, but we will see. I'm excited to be full blown again. I hated how I looked last go around but am kind of excited to see myself blown up like that again.
 
Oakley6575 said:
Thanks dude. Yes, and no.. I've been through this once before with Justin so I know how much food I'm going to have to eat. It's pretty unpleasant. I'm kind of savoring the small meals right now and how hungry I feel. Hopefully I have my digestion in a place where I stay hungry longer than last time, but we will see. I'm excited to be full blown again. I hated how I looked last go around but am kind of excited to see myself blown up like that again.
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Does he have you add any supplements to help with digestion and appetite besides biotics?

I've had really good success with a couple over the last few years.

I'm normally not a "supplement" guy either. Most are snake oil
 
Montego said:
Does he have you add any supplements to help with digestion and appetite besides biotics?

I've had really good success with a couple over the last few years.

I'm normally not a "supplement" guy either. Most are snake oil
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When I started back with him, he had my protein at 1.5g/lb. I knew he would have protein there from working with him in the past, and I knew my body just doesn't digest it well. So before I got with him, I started taking 15mL of ACV daily before meal 1, 4oz of kombucha twice a day with meals, betaine + pepsin with each meal. Was hoping with those in place, I'd be able to keep up. After the first two weeks, I was back to having digestive issues. I brought it up, and he said this is why he generally isn't a fan of higher protein. Some guys have no problem moving protein through them, and some really struggle. He dropped my protein down to 1.25g/lb and told me to add daily miralax. I take it in the morning with my ACV and since those changes, I haven't had any issues.
 
Oakley6575 said:
When I started back with him, he had my protein at 1.5g/lb. I knew he would have protein there from working with him in the past, and I knew my body just doesn't digest it well. So before I got with him, I started taking 15mL of ACV daily before meal 1, 4oz of kombucha twice a day with meals, betaine + pepsin with each meal. Was hoping with those in place, I'd be able to keep up. After the first two weeks, I was back to having digestive issues. I brought it up, and he said this is why he generally isn't a fan of higher protein. Some guys have no problem moving protein through them, and some really struggle. He dropped my protein down to 1.25g/lb and told me to add daily miralax. I take it in the morning with my ACV and since those changes, I haven't had any issues.
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Easy enough fix.

Some guys do better with really high protein, especially in regards to strength gains.

Since I'm more of a "get stronger first" advocate, most of mine start out that way.

Long term though, when someone hits a certain body composition (enough muscle), I scale the protein pretty far back and start increasing the carbs. I usually don't do much in terms of added fats unless it's a guy with a crazy metabolism who needs the calories because the food is already crazy high or, is burning everything up so fast he's always hungry.

Project ad makes a supplement called "Ravenous' that's very helpful when the food gets to be more then you can handle appetite wise. When I worked with Ross he had me try it and it worked very well for myself so I'll have guys use it who just cant eat from time to time.

There used to be one called "black hole " and you talk about fucking hungry......I dunno if it's still made but that shit would have you eat all day if you could.

Just options if you ever need anything and you don't wanna jab yourself with an extra compound.
 
Montego said:
Easy enough fix.

Some guys do better with really high protein, especially in regards to strength gains.

Since I'm more of a "get stronger first" advocate, most of mine start out that way.

Long term though, when someone hits a certain body composition (enough muscle), I scale the protein pretty far back and start increasing the carbs. I usually don't do much in terms of added fats unless it's a guy with a crazy metabolism who needs the calories because the food is already crazy high or, is burning everything up so fast he's always hungry.

Project ad makes a supplement called "Ravenous' that's very helpful when the food gets to be more then you can handle appetite wise. When I worked with Ross he had me try it and it worked very well for myself so I'll have guys use it who just cant eat from time to time.

There used to be one called "black hole " and you talk about fucking hungry......I dunno if it's still made but that shit would have you eat all day if you could.

Just options if you ever need anything and you don't wanna jab yourself with an extra compound.
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Thanks Monte! I am a huge believer in the high protein. Every time I've ever increased my protein to 1.5g/lb or even higher, I notice my recovery is 2nd to none. I truly believe if you can digest it, there is zero reason to run it lower if you are actually trying to get big.

Thanks for the supp recommendations. I'm going to look into them right now.
 
Thought I'd give a quick update. Been making good progress over the last few weeks. My wife threw a wrench in my plans and wanted to go see her Aunt in Sacramento at the end of this month. Talked to coach about it and he was planning on starting the rebound then but we are going to keep the cut going until I get back. In a way, I'm kind of happy about the inconvenience because I'd rather be leaner than where Justin wants me to rebound from. So this should give me another good week of fat loss. Then it's go time.

You guys know I'm a big test/primo fan. I've never run EQ and wanted to try it for this growth phase. Knowing that, I ran it for a while during my cut before I got with Justin, cruised on TRT, and then added it back in when Justin wanted to continue to cut me down for the rebound. During that entire time, I noticed I just didn't look like I used to. My skin looks twice as thick, I'm watery, and I have a dull ache coming from my nips. I pulled bloods before my cruise and E2 was 10 so I figured my E1 was so high, it was causing the watery look and gyno issues. Since starting this cut again, I've noticed the watery look, and my nips being puffy. Pulled bloods again and E2 and prolactin are fine, but progesterone is like three times the top of the reference range. Still waiting for the total estrogen test to come back so I can see what E1 is at. But it looks like EQ is just something I can't run. Frustrating because I've never heard of anyone having these issues with EQ before.

Anyway, back to test and primo at high doses. Going to take a long while for this EQ to be out of my system so I won't get a chance to look hard and dry before we rebound. Sucks, but I have a lot of size to put on, that is the main goal.

Here are some pics from check ins last week.

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Just got back from the trip visiting my wife's family. I came back 2.5lbs lighter which was a relief this morning. I really only ate chicken and rice the whole trip with some peanut butter here and there. There were a few meals out at restaurants but I made them as fat free as possible and looks like it was worth it. We are on target to rebound next week. Excited as hell! Here are check ins from Saturday.


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Oakley6575 said:
Just got back from the trip visiting my wife's family. I came back 2.5lbs lighter which was a relief this morning. I really only ate chicken and rice the whole trip with some peanut butter here and there. There were a few meals out at restaurants but I made them as fat free as possible and looks like it was worth it. We are on target to rebound next week. Excited as hell! Here are check ins from Saturday.


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Killing it. Can’t wait to see this rebound!
 
And we are rebounding. Justin wants me to do five consecutive high days (220P/850C/0AF) and then check in on the fourth day so he can build the rebound diet around what I'm looking like. The next 6-8 weeks will be the most fun I'll have all year. Going to take advantage of this opportunity and treat the rebound like a prep. No cheat meals. Just a large amount of clean food with a shit ton of humalog. Here is what I looked like Saturday morning:

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liverpool_96 said:
no cheat meals doesn't sound very fun but you're in a real good spot. wish I had that discipline! 🤭
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A couple of years ago, I would have thought the same thing. It's only a short time, and by then, I'll be so full of food, I won't go off the rails with the free meals. I have a serious food addiction so the free meals mostly do more harm than good for me.
 
liverpool_96 said:
no cheat meals doesn't sound very fun but you're in a real good spot. wish I had that discipline!
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Wanna be great or wanna have fun?

It comes to a certain point building muscle, you gotta do certain things that aren't much fun if you want the most of the time.

A lot of "good" bodybuilders say they love bodybuilding but, it definitely isn't fun at times.
 
Quick update. End of the fourth high day, my digestion took a shit. My stomach ballooned and food was just stacking on top of each other. I messaged Justin with some feedback and told him I thought it was happening because of the zero added fat during those five consecutive high days. He agreed so he kept calories low for the first week of the rebound, but bumped fats higher than normal to see if my diegestion normalizes.

That looks like it worked so we should be good to start pushing food next week. I hope my stomach can keep up so we can actually make some progress this rebound.
 
Finally fixed digestion this week by incorporating whey into my diet. I hate protein powders and think whole foods are just overall better for micro nutrients, but for some reason, my body can't keep up with all direct protein from chicken, ground beef, etc. Once I started adding the whey in, I could see an immidiate shift in distension, and also hunger. I haven't been this hungry in a long time. All good signs that it's officially time to start this rebound.

Check in pics look like I'm tighter than last week even after five 850c carb days in a row, and a higher base diet than a couple weeks ago. Justin should get pretty aggressive I assume from this point.

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Got a decent food bump this week from Justin. My metabolism seems to be climbing so we are trying to get ahead of it. Average weight last week was down, hunger was sky high, and I went hypo a few times during the week on insulin doses less than I was running during the cut.

Honestly I was hoping to hit this rebound hard this time, blow up on a bunch of carbs and water, but it seems it's not working out that way. I'm interested to see how long Justin pushes the rebound. Here were check ins from yesterday:

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liverpool_96 said:
I wish my rebound was as controlled as yours! 🤣 which muscle group is your main focus on?
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I don't really have a "main focus" as I need to grow overall, but in my opinion, my arms and delts need to come up more than other parts. This phase I have a dedicated arm day, and a dedicated shoulder day. I've always done shoulders and arms on push or pull days so hopefully they grow better now that I have dedicated days for them.
 
Oakley6575 said:
Got a decent food bump this week from Justin. My metabolism seems to be climbing so we are trying to get ahead of it. Average weight last week was down, hunger was sky high, and I went hypo a few times during the week on insulin doses less than I was running during the cut.

Honestly I was hoping to hit this rebound hard this time, blow up on a bunch of carbs and water, but it seems it's not working out that way. I'm interested to see how long Justin pushes the rebound. Here were check ins from yesterday:

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When you gonna get fat man..... Shit. Lol

I'm over here fighting for my life to not turn into a bum and you're just looking 4 weeks out year round.
 
Montego said:
When you gonna get fat man..... Shit. Lol

I'm over here fighting for my life to not turn into a bum and you're just looking 4 weeks out year round.
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I got fat after my bulk last year. DId exactly that, turned into a bum. Started training three days a week, eating ben and jerry's on the regular, really enjoyed myself. I had never made so much progress strength wise in the gym. Looked so bad though. 🤣

I'm sure Justin will put a substantial amount of body fat on me during this run with him. Honestly, after my bulk last year where I stayed leaner than I am now the entire time, I'm going to embrace as much fat as Justin is comfortable with. Growing and staying lean is absolutely retarded unless you have already been 300lbs. Ketchup proves this on this board time and time again with his clients.
 
Rebound: Week 4
Fasted Weight: 209.8lbs

Going to start keeping an actual log again. It's useful to look back on once in a while. I don't know wtf is going on but I was 207-210lbs throughout the entire diet. He kept decreasing food, and adding cardio, my weight kept staying the same, and I kept getting leaner. Now that we have transitioned to a rebound, my weight has stayed between 207-210lbs.. Food has more than doubled since the end of the cut, yet my weight is stagnant. I don't know if I should be impressed and happy with what is going on, or if I am missing out on the "rebound" all together. Hunger is really high, which is exactly what I want as food goes up. Hopefully I can manage cardio and food selection correctly to keep that a staple as the weeks go on.

As far as training, it's nice having the carbs again to train with. After having five high days in a row to start the rebound, I could actually feel the muscle I was working. You don't really realize that feeling is gone, until you have it back again. I'm slowly increasing volume each week as the rebound progresses. I've added a dedicated arm day, and a dedicated shoulder day to my bro split which I think will pay off at the end of this push.

Cardio wise, Justin always prescribes 3-4 sessions of 12 minutes HIIT, but I just don't get along well with it. I love the way I feel after the session is over, but I find myself a zombie quickly after that. It just fatigues me so much, I feel like I can never crawl out of the fatigue hole. Since starting the rebound, I've been doing 10 minute walks after every meal. The second my fork hits the plate, and the meal is over, I go out to my garage and walk on the treadmill. No incline, and at 3mph. I also set a minimum step goal of 10k. Doing the 10 minute walks after each meal has me hitting 11k-13k a day on average. This approach is obviously working for me so far body comp wise, and aiding in digestion. Digestion is the biggest reason for me not following what Justin prescribed and going with something different.

Hams​
Exercise​
Sets​
Rep Goal​
Weight​
Set #1​
Set #2​
Romanian Deadlifts​
2​
8​
295lbs​
9​
8​
Lying Leg Curls​
3​
12​
85lbs​


Lying Leg Curls​
3​
12​
65lbs​


Lying Leg Curls​
3​
12​
55lbs​


Calf Raises​
5​
AMRAP​
180lbs​


 
Rebound: Week 4
Fasted Weight: 209.6lbs

Good arm day today. Pump was painful. I'm really enjoying training right now which is unlike me. I still dred getting the workout started, but I'm finding myself thinking about the next session a lot more.

Arms​
Exercise​
Sets​
Rep Goal​
Weight​
Rope Pushdowns​
4​
15​
40lbs​
EZ Overhead Extensions​
3​
12​
70lbs​
EZ Bar Cable Pushdowns​
4​
15​
55lbs​
Single Arm Pushdown​
2​
15​
5lbs​
EZ Bar Curls​
3​
15​
75lbs​
DB Preacher Curls​
4​
12​
20lbs​
Hammer Curls​
4​
12​
35lbs​
 
Rebound: Week 4
Fasted Weight: 211.8lbs

High day yesterday so got a little bump in weight this morning. Will probably fall off in the next day or two though. :rolleyes:


Quads​
Exercise​
Sets​
Rep Goal​
Weight​
Set #1​
Set #2​
Squats​
2​
8​
280lbs​
9​
7​
Leg Extensions​
4​
12​
145lbs​
Leg Extensions​
4​
12​
120lbs​
Leg Extensions​
3​
12​
100lbs​
Calf Raises​
4​
AMRAP​
180lbs​
 

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