Oakley's Diet and Training Log

[Meetketchup]

Low Day
Direct Carbs: 95g

The one negative of carb cycling.

 

[Oakley6575]

The new diet’s really working! Looks like you’re dropping weight quickly. This low fat of 95g would be killer though!

Yea, low days are looooow right now during this cut.

The one negative of carb cycling.

That high day though is just as hard as the low day. So much rice, its hard to get down. Looking forward to being full tomorrow.

 

[Jbswole40]

Yea, low days are looooow right now during this cut.


That high day though is just as hard as the low day. So much rice, its hard to get down. Looking forward to being full tomorrow.

I heard that,600g of rice + 600g potatoes + oats etc..yea it gets rough

 

[Oakley6575]

I heard that,600g of rice + 600g potatoes + oats etc..yea it gets rough

yea its nice in a deficit for sure. One day a week to really be full all day.

 

[Jbswole40]

yea its nice in a deficit for sure. One day a week to really be full all day.

Yea I had that 4x a week for a while,it was definitely tough.

 

[Oakley6575]

Morning Weight: 185.6lbs

High Day
Direct Protein: 220g
Direct Carbs: 820g
Added Fats: 0g

Justin said he is stepping the diet up and wants to ride it out for three weeks longer. Just started some contest prep supps and he wants to give them time to do their magic. High day remains the same, medium days he dropped the carbs by 10g a meal. Low days he dropped all the carbs out except for 10g per meal, and upped the added fats to 10g per meal. Going to get diced. I asked him how lean he wants me to get during these last three weeks. If I was in contest prep, how many weeks out should I be at the end of this cut phase. Interested to see what he says.

No additional cardio.

Pull A​	Weight​	Reps​	Sets​
DB Chest Supported Row​	50lbs​	15​	3​
Seated Cable Rows​	120lbs​	15​	3​
DB Seated Rear Delt Flys​	25lbs​	20​	4​
DB Shrugs​	70lbs​	15​	2​
EZ Bar Curls​	75lbs​	15​	3​
DB Curls​	25lbs​	15​	3​
Decline Crunches​	BW​	AMRAP​	2​

 

[Oakley6575]

Morning Weight: 191.2lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g

Push A​	Weight​	Reps​	Sets​
Incline BB Press​	195lbs​	12​	2​
DB Flat Press​	70lbs​	12​	2​
Dips​	35lbs​	15​	1​
Seated DB Lateral Raises​	20lbs​	15​	4​
EZ Bar Tricep Extensions​	60lbs​	15​	3​
Tricep Rope Pushdowns​	20lbs​	15​	3​

 

[Oakley6575]

Morning Weight: 190.4lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g

Legs A​	Weight​	Reps​	Sets​
Calf Raises​	120lbs​	15​	3​
Lying Leg Curls​	65lbs​	15​	3​
RDL​	185lbs​	12​	1​
Leg Extensions​	135lbs​	12​	3​
Leg Press​	420lbs​	12​	1​

 

[Oakley6575]

Morning Weight: 187.8lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g

Justin said I'm somewhere between 6-8 weeks out based on my check ins from last Saturday. He wants me to be 4 weeks out before we rebound. So hopefully we can get it done in the next 2-1/2 weeks.

Pull B​	Weight​	Reps​	Sets​
Neutral Grip Pull Ups​	BW​	AMRAP​	3​
Lat Pulldowns​	120lbs​	15​	3​
DB Seated Rear Delt Flys​	25lbs​	20​	4​
DB Shrugs​	70lbs​	15​	2​
EZ Bar Curls​	75lbs​	15​	3​
DB Curls​	25lbs​	15​	3​
Decline Crunches​	BW​	AMRAP​	2​

 

[Meetketchup]

How close to failure are you going with your sets?

 

[Oakley6575]

How close to failure are you going with your sets?

I'd call it 1-2 RIR. On movements like lat pulldowns, I'll go until I'm using more than just the targeted muscle and shut it down. So I could get 1-2 more reps, but I would be using some english, momentum, and other muslce groups to get the weight pulled down. On movements like presses or curls, I'll go to 1 RIR where I know I can't get another rep without a spot.

If you have any input, I'm all ears.

 

[Oakley6575]

Morning Weight: 185.4lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g

Push B​	Weight​	Reps​	Sets​
Incline BB Press​	200lbs​	12​	2​
DB Flat Press​	55lbs​	12​	2​
Dips​	25lbs​	15​	1​
EZ Bar Tricep Extensions​	60lbs​	15​	3​
Tricep Rope Pushdowns​	20lbs​	15​	3​
Seated DB Lateral Raises​	20lbs​	15​	4​

 

[Oakley6575]

Morning Weight: 185.8lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g

Legs B​	Weight​	Reps​	Sets​
Calf Raises​	120lbs​	15​	3​
Lying Leg Curls​	65lbs​	15​	3​
RDL​	185lbs​	12​	1​
Leg Extensions​	135lbs​	12​	3​
Hack Squat​	180lbs​	12​	1​

 

[Oakley6575]

Morning Weight: 185.6lbs

Low Day
Direct Protein: 250g
Direct Carbs: 50g
Added Fats: 50g

 

[Oakley6575]

Morning Weight: 184.6lbs

High Day
Direct Protein: 220g
Direct Carbs: 820g
Added Fats: 0g

Well this is the last week of the cut. Justin said about two more lbs of fat and i'll be in prime rebound territory. Starting Saturday, Justin will be gorging me with food. Saturday will be a free day, followed by four consecutive high days with a cheat each night. During those high days, he will write the rebound diet, and I'm sure I'll be stuffed with food for the next 6-8 weeks.

Last night was by far the worst sleep I've gotten in a long time. Laid in bed for three hours before falling asleep. And anyone who knows me, knows that is not me. I usually fall asleep within minutes of laying down. I'm sure it's a combination of the diet, drugs, and the fact that today was a high day for me. I thought about eating rice and my cheat meal for hours. I'll be glad when sleep is no longer an issue. It has been trending downward for about a week now.

Four more days of low food and then it's time to GROW!

Pull A​	Weight​	Reps​	Sets​
DB Chest Supported Row​	50lbs​	15​	4​
Seated Cable Rows​	120lbs​	15​	4​
DB Seated Rear Delt Flys​	25lbs​	20​	4​
DB Shrugs​	70lbs​	15​	3​
EZ Bar Curls​	75lbs​	15​	4​
DB Curls​	25lbs​	15​	4​
Decline Crunches​	BW​	AMRAP​	3​

 

[Meetketchup]

You got through it like a champ! Bring on the food!

 

[Oakley6575]

You got through it like a champ! Bring on the food!

It's easy when you don't make excuses everyday and follow the plan. I'm really regretting not getting a coach sooner.

I'll post some pictures end of week to show the end of cut/beginning of the rebound.

 

[Valdosta]

It's easy when you don't make excuses everyday and follow the plan.

“It’s easy when you do the hard part”

 

[Leanmeantinypeen]

It's easy when you don't make excuses everyday and follow the plan

Yea maybe if you actually want results. I'm more of a "talk about the gains I'm going to be making any day now as soon as this or that changes" kind of guy.

 

[Oakley6575]

Morning Weight: 189.6lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g

Push A​	Weight​	Reps​	Sets​
Incline BB Press​	200lbs​	12​	3​
DB Flat Press​	55lbs​	12​	3​
Dips​	25lbs​	15​	2​
EZ Bar Tricep Extensions​	60lbs​	15​	3​
Tricep Rope Pushdowns​	20lbs​	15​	3​
Seated DB Lateral Raises​	20lbs​	15​	4​

 

[Oakley6575]

Morning Weight: 188.8lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g

Legs A​	Weight​	Reps​	Sets​
Calf Raises​	120lbs​	15​	3​
Lying Leg Curls​	75lbs​	15​	3​
RDL​	185lbs​	12​	2​
Leg Extensions​	155lbs​	12​	3​
Leg Press​	440lbs​	12​	2​

 

[Oakley6575]

Morning Weight: 186.4lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g

Pull B​	Weight​	Reps​	Sets​
Neutral Grip Pull Ups​	BW​	AMRAP​	3​
Lat Pulldowns​	120lbs​	15​	3​
DB Seated Rear Delt Flys​	20lbs​	20​	4​
DB Shrugs​	70lbs​	15​	3​
EZ Bar Curls​	75lbs​	15​	3​
DB Curls​	25lbs​	15​	3​
Decline Crunches​	BW​	AMRAP​	4​

 

[Oakley6575]

Morning Weight: 186.2lbs

Medium Day
Direct Protein: 250g
Direct Carbs: 135g
Added Fats: 31g

Last day of the cut boys! I'll get some pictures tomorrow morning to see how I look compared to where we started. This rebound is going to be fun!

Push B​	Weight​	Reps​	Sets​
Incline BB Press​	200lbs​	12​	3​
DB Flat Press​	55lbs​	12​	3​
Dips​	25lbs​	15​	2​
EZ Bar Tricep Extensions​	60lbs​	15​	3​
Tricep Rope Pushdowns​	20lbs​	15​	3​
Seated DB Lateral Raises​	25lbs​	15​	4​

 

[Oakley6575]

Morning Weight: 182.6lbs

Free Day
Huge weight drop today to end the cut. Lost 7.4lbs from the start of this cut to this morning. Justin gave me 6 weeks to get lean enough to rebound and we got it done in 5 weeks. I'm 20lbs heavier than I was at my leanest in early March. I'm not as lean as I was in March but I'm not off by too much. So my first growth phase was a success but I definitely made some mistakes along the way. Looking forward to Justin guiding this next growth phase for me. Hopefully we can pack some much needed mass on.

Legs B​	Weight​	Reps​	Sets​
Calf Raises​	120lbs​	15​	4​
Lying Leg Curls​	75lbs​	15​	3​
RDL​	185lbs​	12​	2​
Leg Extensions​	155lbs​	12​	3​
Hack Squat​	200lbs​	12​	2​

 

[Oakley6575]

Morning Weight: 187.6lbs

High Day
Direct Protein: 200g
Direct Carbs: 750g
Added Fats: 0g

Off day today.

 

[Oakley6575]

Here is where the cut ended yesterday. This is me fasted straight out of bed at 182.6lbs.

 

[Jbswole40]

Nice work..
Look good..
But your face looks awful lol

 

[Oakley6575]

Nice work..
Look good..
But your face looks awful lol

Bodybuilding ages you.

 

[Valdosta]

quality composition .

 

[Oakley6575]

quality composition .

Thank you sir!