Oakley's Diet and Training Log

[Oakley6575]

Morning Weight: 186.2lbs

Low Day
3,308cal.
282g P
423g C
54g F (16g Added Fats)

Another High Day weight drop. I love those.

 

[Oakley6575]

Morning Weight: 185.2lbs

Medium Day
3,793cal.
285g P
563g C
44g F (16g Added Fats)

I pulled hack squats because they where killing my knees. Leg press hurts my knees too but not nearly as bad as hacks. I haven't been training abs at all so I threw those in in place of hacks.

Legs​	Set #1​	Reps​	Set #2​	Reps​
Calf Raises​	140lbs​	13​	140lbs​	10​
Lying Leg Curls​	85lbs​	14​	85lbs​	11​
RDL​	225lbs​	9​	225lbs​	8​
Leg Extensions​	195lbs​	11​	195lbs​	9​
Leg Press​	490lbs​	13​	490lbs​	11​
Decline Crunches​	BW​	18​	BW​	13​

 

[Oakley6575]

Morning Weight: 185.6lbs

Low Day
3,321cal.
282g P
423g C
55g F (16g Added Fats)

Pulled Ezekiel bread and replaced it with more cream of rice.

 

[Leanmeantinypeen]

Morning Weight: 185.6lbs

Low Day
3,321cal.
282g P
423g C
55g F (16g Added Fats)

Pulled Ezekiel bread and replaced it with more cream of rice.

I'm starting to think my fat intake being 3x yours is the reason I'm not as lean.

 

[Oakley6575]

I'm starting to think my fat intake being 3x yours is the reason I'm not as lean.

Actually, just today, I pulled the whole eggs out of my diet on low and medium days... I'm really going aggressive with the low fat, high carb approach. The only added fat to my diet now is 6g of fish oil a day that gives me 3g of DHA and 1.5g of EPA.

I've always had added fats in my diet until now. I'm going to give this a ride and see what happens.

 

[Leanmeantinypeen]

Actually, just today, I pulled the whole eggs out of my diet on low and medium days... I'm really going aggressive with the low fat, high carb approach. The only added fat to my diet now is 6g of fish oil a day that gives me 3g of DHA and 1.5g of EPA.

I've always had added fats in my diet until now. I'm going to give this a ride and see what happens.

But then how can you eat a kodiak muffin with chocolate frosting every night?

 

[Oakley6575]

But then how can you eat a kodiak muffin with chocolate frosting every night?

Mmm that sounds magical!

 

[Oakley6575]

Morning Weight: 186.0lbs

High Day
4,133cal.
194g P
805g C
15g F (6g Added Fats)

I pulled the two whole eggs out of my diet on low and medium days for this week. I really like whole eggs but oats or cream of rice are just as delicious. So now the only added fat in my diet is fish oil.

Shoulders & Triceps​	Set #1​	Reps​	Set #2​	Reps​
Seated Overhead Press​	155lbs​	11​	155lbs​	8​
Seated DB Lateral Raises​	27.5lbs​	14​	27.5lbs​	12​
Cable Lateral Raises​	12.5lbs​	14​	12.5lbs​	13​
BB Shrugs​	275lbs​	15​	275lbs​	14​
Tricep Rope Pushdowns​	42.5lbs​	13​	42.5lbs​	11​
EZ Bar Tricep Extensions​	65lbs​	15​	65lbs​	12​
Single Arm Cable Pulldowns​	2.5lbs​	15​	2.5lbs​	14​

 

[Leanmeantinypeen]

Mmm that sounds magical!

It's 25% bf magical.

 

[Oakley6575]

Morning Weight: 186.6lbs

Medium Day
3,908cal.
285g P
601g C
40g F (6g Added Fats)

Back & Rear Delts​	Set #1​	Reps​	Set #2​	Reps​
Neutral Grip Pull Ups​	BW​	12​	BW​	10​
Lat Pulldowns​	145lbs​	11​	145lbs​	10​
DB Chest Supported Row​	57.5lbs​	13​	57.5lbs​	12​
Seated Cable Rows​	145lbs​	11​	145lbs​	10​
Back Hyperextension​	70lbs​	15​	70lbs​	14​
DB Rear Delt Flys​	45lbs​	14​	45lbs​	11​
Cable Rear Delt Flys​	17.5lbs​	14​	17.5lbs​	12​

 

[Oakley6575]

Morning Weight: 187.6lbs

Low Day
3,400cal.
288g P
450g C
50g F (6g Added Fats)

I dropped my protein down on medium days. I honestly don't see a reason to eat 1.5x my bw when carbs are as high as they are. Went down to 1.25x to see how that feels. Now I'm running:

High Days: 1g/lb
Medium Days: 1.25g/lb
Low Days: 1.5g/lb

All numbers are complete protein.

 

[Oakley6575]

Yesterdays training and nutrition:

Morning Weight: 186.6lbs

High Day
4,133cal.
192g P
805g C
16g F (6g Added Fats)

Chest & Biceps​	Set #1​	Reps​	Set #2​	Reps​
Incline BB Press​	220lbs​	11​	220lbs​	7​
Dips​	65lbs​	13​	65lbs​	10​
DB Flat Press​	60lbs​	15​	60lbs​	12​
EZ Bar Curls​	90lbs​	15​	90lbs​	10​
Incline DB Curls​	25lbs​	15​	25lbs​	13​
Hammer Curls​	35lbs​	12​	35lbs​	11​

 

[Oakley6575]

Morning Weight: 187.4lbs

Low Day
3,400cal.
288g P
450g C
50g F (6g Added Fats)

 

[Oakley6575]

Morning Weight: 187.4lbs

Medium Day
3,687cal.
237g P
601g C
37g F (6g Added Fats)

I moved my foot placement down and in on the leg press to hammer more of my quad than I was previously. Needless to say, my reps dropped by quite a few this week. Felt great though.

Legs​	Set #1​	Reps​	Set #2​	Reps​
Calf Raises​	140lbs​	13​	140lbs​	10​
Lying Leg Curls​	85lbs​	15​	85lbs​	12​
RDL​	225lbs​	10​	225lbs​	9​
Leg Extensions​	195lbs​	12​	195lbs​	10​
Leg Press​	490lbs​	9​	490lbs​	8​
Decline Crunches​	BW​	19​	BW​	14​

 

[Oakley6575]

Morning Weight: 187.2lbs

Low Day
3,331cal.
252g P
450g C
58g F

So I'm going to hit 58g of total fat for my medium and low days and keep my high days as close to zero fats as possible. For some reason, when I pulled my whole eggs out in my last meal, my sleep started to suffer. Not sure why that is but its just something I noticed. Since I typically eat less carbs in my last two meals, I'm going to add some fats in those meals and see how I feel.

I listened to Dr Todd talk about fats and he think somewhere around 15% of total calories for an enhanced athlete is a good place to be. Funny enough, Mike Mentzer used to preach the same thing. Kurt Havens is a trace fats guy only while Justin Harris, Hany, and Matt Jansen are big on added fats in their diets. Mike Israetel and John Meadows suggests somewhere between 0.3g/lb - 0.5g/lb of body weight. I'm going to use 0.35g/LBM which puts me at 58g right now. That is about 15% of total calories on low and medium days and also is right at the 0.3g/lb of body weight. This should keep my fats "low" but let me get a bit more fat in at night. I'll test it and see what happens.

Kurt Havens talks about only using trace fats but he is coached by Paul Barnett who follows Justins added fats approach. So I'm a bit confused by hearing him talk about only using trace fats and fish oil.

I know I'm over complicating all of this but I really like to learn the reasonings behind each coaches decisions. I'd be a terrible client because I would ask all these questions.

 

[JC33]

. I'm going to use 0.35g/LBM which puts me at 58g right now. That is about 15% of total calories on low and medium days and also is right at the 0.3g/lb of body weight. This should keep my fats "low" but let me get a bit more fat in at night. I'll test it and see what happens.

Interested in seeing how this goes for you. I’m the super low fat camp, rarely add fats but I get the confusion between Kurt, Paul & Justin as well. Todd is no added fat camp as well lol

 

[Jbswole40]

Interested in seeing how this goes for you. I’m the super low fat camp, rarely add fats but I get the confusion between Kurt, Paul & Justin as well. Todd is no added fat camp as well lol

Whole eggs and red meat..I have a little pb sometimes

 

[Oakley6575]

Whole eggs and red meat..I have a little pb sometimes

My diet is red meat, chicken, cream of rice, oats, whole eggs, egg whites, and pistachios. I'm adding the whole eggs and pistachios back in and see how I feel.

 

[Oakley6575]

Interested in seeing how this goes for you. I’m the super low fat camp, rarely add fats but I get the confusion between Kurt, Paul & Justin as well. Todd is no added fat camp as well lol

I've always followed Justin's added fats model and it has worked well for me but I thought I'd try trace fats for a while and see what happens. It's not that I disliked it, and I might go back, but adding back in whole eggs and nuts will let me know if the fats do seem to help me with digestion and sleep or if that was just a fluke once I removed them.

 

[Meetketchup]

I'm going to use 0.35g/LBM which puts me at 58g right now.

And you thought I was crazy at .3g per day

Just teasin' man. Enjoying your journal.

 

[Oakley6575]

And you thought I was crazy at .3g per day

Just teasin' man. Enjoying your journal.

Hell no I didn't think you where crazy. I wasn't asking because I thought you where wrong. I was genuinely trying to learn. I've always had added fats in my diet. I had a very reputable coach on another board tell me numerous times I was eating too much fat and that I should cut it all out except trace fats. His reasoning was that fats don't do anything for muscle growth and moving all those calories over to carbs would benefit me. I tried it for a couple weeks and noticed some things that I didn't like. I did enjoy the hell out of all the carbs, but when sleep starts suffering, I think that is a huge negative and will really hinder muscle growth. So like I said, I'm going to add a little bit of fat back in in my last two meals and see if I notice a benefit.

 

[Oakley6575]

Morning Weight: 186.0lbs

High Day
4,050cal.
173g P
805g C
15g F (6g Added Fats)

Shoulders & Triceps​	Set #1​	Reps​	Set #2​	Reps​
Seated Overhead Press​	155lbs​	12​	155lbs​	9​
Seated DB Lateral Raises​	27.5lbs​	15​	27.5lbs​	12​
Cable Lateral Raises​	12.5lbs​	15​	12.5lbs​	14​
BB Shrugs​	285lbs​	14​	285lbs​	13​
Tricep Rope Pushdowns​	42.5lbs​	14​	42.5lbs​	11​
EZ Bar Tricep Extensions​	70lbs​	12​	70lbs​	10​
Single Arm Cable Pulldowns​	5lbs​	14​	5lbs​	13​

 

[Andrewgen_Receptors]

805g C

You're getting this on only cream of rice and oats?

Not criticizing, I'm just sitting here like "but how tho?"

 

[Oakley6575]

You're getting this on only cream of rice and oats?

Not criticizing, I'm just sitting here like "but how tho?"

Medium and low days are only cor and oats. High days I have two bagels, white rice, cream of rice, and rice krispies.

 

[Oakley6575]

I could easily eat only cor and oats on my high days though. My appetite is insatiable. I hate it.

 

[Oakley6575]

Morning Weight: 189.2lbs

Medium Day
3,783cal.
213g P
601g C
58g F (32g Added Fats)

Back & Rear Delts​	Set #1​	Reps​	Set #2​	Reps​
Neutral Grip Pull Ups​	BW​	12​	BW​	10​
Lat Pulldowns​	145lbs​	12​	145lbs​	11​
DB Chest Supported Row​	57.5lbs​	14​	57.5lbs​	13​
Seated Cable Rows​	145lbs​	12​	145lbs​	11​
Back Hyperextension​	75lbs​	12​	75lbs​	10​
DB Rear Delt Flys​	45lbs​	14​	45lbs​	12​
Cable Rear Delt Flys​	17.5lbs​	14​	17.5lbs​	12​

 

[Oakley6575]

Maybe I can get everyones perspective. On the left is me at the beginning of my current bulk (167.0lbs) and the right is me on Monday after 12 weeks (186.0lbs). Obviously I was depleted and the 19lb weight gain is mostly water, glycogen and some fat, but I feel like I should have made more progress than I have. I know 12 weeks isn't shit in this sport so I'm not trying to come off as impatient or greedy, but I want to make sure I'm capitalizing on every lever I have.

Do you guys feel I'm on track, or that I should have grown more in the last 12 weeks than I actually have?

 

[Andrewgen_Receptors]

Maybe I can get everyones perspective. On the left is me at the beginning of my current bulk (167.0lbs) and the right is me on Monday after 12 weeks (186.0lbs). Obviously I was depleted and the 19lb weight gain is mostly water, glycogen and some fat, but I feel like I should have made more progress than I have. I know 12 weeks isn't shit in this sport so I'm not trying to come off as impatient or greedy, but I want to make sure I'm capitalizing on every lever I have.

Do you guys feel I'm on track, or that I should have grown more in the last 12 weeks than I actually have?

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Quads and biceps are looking fuller for sure. Overall I see the most difference in your thighs... it's significant.
For 12 weeks of bulking - you hardly look fatter at all, so this looks like a hell of a lean bulk IMO.
I do feel like I expected 19lbs of scale weight to look different than it does here.

Did you do a reverse diet after your cut or did you just go straight into maintenance?
Do you have a consolidated weekly average weight trend that we could compare with?

*I'm hardly the most educated here, I'm just making observations and questioning things that I'm curious about.

 

[JC33]

I see clear progression in the chest, traps, delts and quads. You’re doing great. Looks like the biceps are a little stubborn, I have the same issue. At the end of the day I clearly see progression also back is clearly fuller and thicker, don’t sell yourself short. This is a great log.

 

[Valdosta]

i feel like it probably looks more noticable in person. but maybe add 200 more cals and go another 12 weeks?