Oakley's Diet & Training Log

Oakley6575

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I basically posted a history lesson in my new member thread and thought it would be easy for me to track my progressive overload with a log.

Male
31yo
5’-9”
194.4lbs
~25%bf


Basically, I'm tired of being fat and want to build a respectable physique. I've fucked around for the last 10 years of my life. Now it’s time to get after it! I invested in a home gym (power rack w/ cable attachments, barbells, safety squat bar, etc.), I’ve got my diet on lock, and I’m really motivated to get my bf down to 10-12%. Over the last six months, I’ve reverse dieted up to a 2,750cal maintenance (my slow ass metabolism is a work in progress). This is where I'm going to start my cut...

2,250 calories
200p/204c/71f
Mon, Wed, Fri - PPL Split
15min of Incline Treadmill on off days


Training:
Monday - Pull:

Deadlifts
Pull-Ups
Lat Pulldowns
Barbell Rows
Cable Rows
EZ Curls
Cable Curls

Wednesday - Push:
Flat Bench Press
Incline Press
Overhead Press
Lateral Raises
Dips
Lying Skullcrushers

Friday - Legs:
Squats
Lunges
Leg Extensions
RDL
Calf Raises
Cable Crunches

All exercises will be 3x10 with a weight that makes me fall short on the latter sets (ex. 10x8x6 or 10x10x7). Once I can do 10x10x10, I will up the weight.



Diet:
I set my diet up in a spreadsheet that calculates macro and micronutrients. I make it a priority to get at least 4700mg potassium, 1000mg of calcium, and 400mg of magnesium a day. If there are any other micros that need to be watched, please let me know. Fire away and tell me why I'm fucking stupid for what I'm eating. :D

Food
Serving Notes
Serving Size (g)
Post Workout
Chicken Thigh (Boneless & Skinless)
150g Cooked​
200g​
Whole Egg
(4) Large​
210g​
Spinach
20g​
Instant Grits
28g​
1% Milk
For Grits​
120g​
1% Milk
400g​
Cranberry Juice
60g​
Carrots
25g​
Vitamin D3
5,000 IU​
Fish Oil
2 Capsules​
2g​
Lunch
Filet
150g Cooked​
200g​
Red Potato
150g​
Orange Juice
100g​
Dinner
Chicken Thigh (Boneless & Skinless)
150g Cooked​
200g​
Orange Juice
100g​
Pre-Workout
1% Milk
400g​
Cheerios
105g​
Carrots
25g​
 

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Oakley6575

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Friday, July 8th:

193lbs

I moved to my PPL split from the full body workouts I was doing. My first PPL workout and I already messed my split up..:rolleyes: For whatever reason, I thought I was supposed to train push on Fridays. So hopefully doms is gone before Wednesday... I had a great workout though and am sore as shit.


Flat Bench Press: 185/10x10x6
Incline Press: 135/10x10x10
Overhead Press: 65/10x10x10
Lateral Raises: CW/10x10x10
Dips: BW/10x10x10
Lying Skull-Crushers: 35/10x10x10

All exercises except flat bench were too light. I will up the weights on my next push day and dial in where I need to be for the volume i'm doing. Will probably take a couple weeks to figure all that out.
 

Oakley6575

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192.2lbs

I really fucked myself this morning. I was training pull and while in my first working set on DL, my lower back shit the bed. At rep 5 it popped really loud and dropped me to my knees. Immediately I couldn't move.. Was only pulling 245 shooting for 10-12.

I'm super frustrated because I felt really solid this morning. I warmed up with 135, 185, and a single of 225 before getting into my working set. Pulling 245 felt easy. I still can't believe it. It took me an hour of walking, and stretching to get back to a place where I could move on to a different exercise.

I've been fighting lower back pain after I squat so I'm sure thats where this stemmed from. My form must be shit with the ssb. And I'm assuming my DL form was shit when this happened too but I'm not sure. I've never had pain while or after deadlifting.

Anyway, I'll stop crying and post what else I did:


Pull:
Deadlifts: Fuck You
Pull-Ups: BWx8,6,6
Lat Pulldowns: 90x10,10,10
Barbell Rows: Fuck You
Cable Rows: 90x10,10,9
EZ Curls: 65x10,10,10
Cable Curls: 30x10,10,10
 

CJ

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Hope it's nothing serious. 🤞🤞
 

TomJ

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speedy recovery man! if youve been struggling with persistent lower back pain check out some of SquatUniversity's youtube vids, they have a lot of content with back pain on compound movements
 

Oakley6575

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speedy recovery man! if youve been struggling with persistent lower back pain check out some of SquatUniversity's youtube vids, they have a lot of content with back pain on compound movements
I'll check it out right now. Thanks for the help!
 

Oakley6575

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speedy recovery man! if youve been struggling with persistent lower back pain check out some of SquatUniversity's youtube vids, they have a lot of content with back pain on compound movements
Nailed it man! Thanks a ton. Lots of good info on their channel.
 

Oakley6575

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Quick question for you guys. Considering I'm only eating 2,250 calories, what protein intake should I shoot for? I obviously want enough carbs in my diet to fuel my workouts, but reading through this site, I see everyone else eating 300-500g of protein. All of those guys are eating a lot of calories on cycle so I just want to make sure i'm getting enough protein for my current goals at my current caloric intake...?
 

DLTBB

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Looks well thought out and I’m sure you’ll make good progress if you stick to it. Good luck man and I will be following.
 

CJ

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Quick question for you guys. Considering I'm only eating 2,250 calories, what protein intake should I shoot for? I obviously want enough carbs in my diet to fuel my workouts, but reading through this site, I see everyone else eating 300-500g of protein. All of those guys are eating a lot of calories on cycle so I just want to make sure i'm getting enough protein for my current goals at my current caloric intake...?
You weigh about 200 lbs, so 200 g is a good target on a bulk, 250 g on a cut to be safe, but still 200 g at a minimum.

More won't hurt you, but I wouldn't sacrifice carbs for fuel to get any extra protein than that. Experiment though, see how you do.
 

PZT

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You weigh about 200 lbs, so 200 g is a good target on a bulk, 250 g on a cut to be safe, but still 200 g at a minimum.

More won't hurt you, but I wouldn't sacrifice carbs for fuel to get any extra protein than that. Experiment though, see how you do.
To add to cj’s, in my opinion, anyway go by 200 from just the protein sources not that trace bullshit
 

Oakley6575

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192.0lbs

Push:
Flat Bench Press: 185x10,10,8
Incline Press: 145x10,9,8
Overhead Press: 75x10,10,10
Lateral Raises: 5x10,10,10
Dips: 5x10,10,10
Lying Skull-Crushers: 45x10,10,10

Been trying to rehab my back the last couple days. Walking on the treadmill seems to help. I've also been squatting with just the bar, and doing some RDL with an empty bar. It's getting better everyday. It didn't bother me much today during push.

I'm not sure if I should load the bar on squats on Friday for legs but maybe I will add very little weight and see how I feel. I'll get after it as much as I can. I want to get back to deadlifting ASAP as squat and deads are very weak for me...
 

Oakley6575

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191.0lbs

Legs:
Squats: 150x10,10,10,10
Lunges: 110x5,5,5
Leg Extensions: Fuck
RDL: 95x10x10x10
Calf Raises: 50x10x10x10
Cable Crunches: 50x10x10x10

My back felt better than expected. I woke up very tight and achy in my lower back but after eating and then getting in the pool, i felt much better. I was scared to load the bar at all today but I probably could have gone a bit heavier without an issue. Better safe than sorry I guess. I'm interested to see how my back feels on Monday during Pull.

Also, I can't figure out a way to do leg extensions using my power rack. I do have an ankle cuff and a cable attachment on the back of the rack, but couldn't get in a good position to do extensions. So I might have to take those out of my program. Any recommendations on an alternative?
 

Oakley6575

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192.4 (Yesterday was my high day)

I weighed in at 189.4 yesterday morning. Which I'm really happy with. I switched up my diet quite a bit after watching some of Justin Harris's and Paul's videos. I'm going to give the low, medium, and high day route a go. Right now I train Mon, Wed, and Fri so those are my medium days. I have three low days, three medium days, and Sunday is my High day. All days I have a meal every 2.5 hours.

Today my back felt great... I was stiff when I woke up, so instead of eating and training, I had two meals before training to give me more time to loosen up. Warmed up with the bar on deadlifts and felt really good. 135lbs felt really good too. So I put two plates on and did my working sets at 225lbs. Hopefully next week I feel 100% so I can get after it.


Pull:
Deadlifts: 225x3,5,5,5
Pull-Ups: BWx6,6,5
Lat Pulldowns: 100x10,10,10
Barbell Rows: 135x10,10,10
Cable Rows: 100x10,10,10
EZ Curls: 75x10,10,10
Cable Curls: 40x10,9,8
 

RiR0

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192.4 (Yesterday was my high day)

I weighed in at 189.4 yesterday morning. Which I'm really happy with. I switched up my diet quite a bit after watching some of Justin Harris's and Paul's videos. I'm going to give the low, medium, and high day route a go. Right now I train Mon, Wed, and Fri so those are my medium days. I have three low days, three medium days, and Sunday is my High day. All days I have a meal every 2.5 hours.

Today my back felt great... I was stiff when I woke up, so instead of eating and training, I had two meals before training to give me more time to loosen up. Warmed up with the bar on deadlifts and felt really good. 135lbs felt really good too. So I put two plates on and did my working sets at 225lbs. Hopefully next week I feel 100% so I can get after it.


Pull:
Deadlifts: 225x3,5,5,5
Pull-Ups: BWx6,6,5
Lat Pulldowns: 100x10,10,10
Barbell Rows: 135x10,10,10
Cable Rows: 100x10,10,10
EZ Curls: 75x10,10,10
Cable Curls: 40x10,9,8
This is from the boom Shelby and Justin wrote.
For fat loss they recommend 2 high carb days a week
 

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