Oakley's Diet & Training Log

Oakley6575

Senior Member
Joined
Jun 19, 2022
Messages
1,117
Reaction score
2,632
Points
153
Morning Weight: 185.4lbs

High Day

3,469cal.
187g P
650g C
13g F (0g Added Fats)

Pulled oats out of my high days because they where making me fart. Replaced it with cream of rice.

Chest & Biceps
Set #1
Reps
Set #2
Reps
Incline BB Press
210lbs​
11​
210lbs​
8​
Dips
57.5lbs​
15​
57.5lbs​
11​
15° DB Incline Press
50lbs​
16​
50lbs​
14​
15° DB Incline Fly
30lbs​
15​
30lbs​
15​
EZ Bar Curls
85lbs​
15​
85lbs​
10​
Incline DB Curls
30lbs​
8​
30lbs​
8​
Hammer Curls
40lbs​
9​
40lbs​
7​
 

Oakley6575

Senior Member
Joined
Jun 19, 2022
Messages
1,117
Reaction score
2,632
Points
153
Morning Weight: 183.4lbs

Medium Day

3,311cal.
279g P
407g C
63g F (34g Added Fats)


Legs
Set #1
Reps
Set #2
Reps
Calf Raises
130lbs​
14​
130lbs​
12​
Lying Leg Curls
80lbs​
14​
80lbs​
10​
RDL
205lbs​
12​
205lbs​
10​
Leg Extensions
185lbs​
11​
185lbs​
9​
Hack Squat
200lbs​
14​
-​
-​
Leg Press
360lbs​
20​
-​
-​
 

Oakley6575

Senior Member
Joined
Jun 19, 2022
Messages
1,117
Reaction score
2,632
Points
153
Morning Weight: 182.6lbs

High Day

3,558cal.
190g P
655g C
20g F (8g Added Fats)

Here are some comparison pictures showing what I looked like at the end of my cut, and this morning, 8 weeks later. I have added some fat in my lower back but I'm actually happy with it considering how hungry I have been. The next time I cut down, I'll be able to drop the fat quickly and not have the hunger issues going into a growth phase. Cutting for as long as I did took a toll of me. I'll never get fat again.

Plan for now is to just be as boring as possible and check all the boxes. Eat, sleep, train. I'll ride this phase out for as long as possible since I have about 50lbs of muscle to put on. I'm hoping to do that in the next five years. Wishful thinking but I we will see.

On another note, I broke out in a rash late last week as you can see in my pics today.. The only thing I can think that has changed is me starting to take a berberine supplement that has milk thistle, bitter melon, and turmeric in it. Anyone have an idea of that might be the cause? Here is a link to what I bought: https://www.amazon.com/gp/product/B0C9D556PH/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1


Shoulders & Triceps
Set #1
Reps
Set #2
Reps
Seated Overhead Press
145lbs​
12​
145lbs​
8​
Seated DB Lateral Raises
27.5lbs​
13​
27.5lbs​
11​
Cable Lateral Raises
10lbs​
13​
10lbs​
12​
BB Shrugs
255lbs​
14​
255lbs​
13​
Tricep Rope Pushdowns
37.5lbs​
15​
37.5lbs​
13​
EZ Bar Tricep Extensions
65lbs​
13​
65lbs​
11​
Single Arm Cable Pulldowns
0lbs​
15​
0lbs​
14​

Front-Relaxed-8-Week-Comparison-Trump.jpg

Front-Double-8-Week-Comparison-Trump.jpg

Rear-Double-8-Week-Comparison.jpg
 

Oakley6575

Senior Member
Joined
Jun 19, 2022
Messages
1,117
Reaction score
2,632
Points
153
Morning Weight: 186.6lbs

Medium Day

3,307cal.
279g P
407g C
62g F (34g Added Fats)

Back & Rear Delts
Set #1
Reps
Set #2
Reps
Neutral Grip Pull Ups
BW​
11​
BW​
8​
Lat Pulldowns
135lbs​
12​
135lbs​
10​
DB Chest Supported Row
55lbs​
13​
55lbs​
11​
Bent Over Barbell Row
155lbs​
14​
155lbs​
11​
Back Hyperextension
67.5lbs​
15​
67.5lbs​
13​
DB Rear Delt Flys
40lbs​
15​
40lbs​
13​
Cable Rear Delt Flys
17.5lbs​
11​
17.5lbs​
10​
 

Oakley6575

Senior Member
Joined
Jun 19, 2022
Messages
1,117
Reaction score
2,632
Points
153
Morning Weight: 185.4lbs

High Day

3,567cal.
191g P
655g C
20g F (6g Added Fats)

Chest & Biceps
Set #1
Reps
Set #2
Reps
Incline BB Press
210lbs​
12​
210lbs​
7​
Dips
60lbs​
13​
60lbs​
10​
DB Flat Press
55lbs​
14​
55lbs​
13​
EZ Bar Curls
90lbs​
12​
90lbs​
8​
Incline DB Curls
25lbs​
12​
25lbs​
10​
Hammer Curls
30lbs​
13​
30lbs​
10​
 

Oakley6575

Senior Member
Joined
Jun 19, 2022
Messages
1,117
Reaction score
2,632
Points
153
Morning Weight: 183.6lbs

Medium Day

3,320cal.
279g P
407g C
64g F (34g Added Fats)

Legs
Set #1
Reps
Set #2
Reps
Calf Raises
130lbs​
15​
130lbs​
13​
Lying Leg Curls
80lbs​
15​
80lbs​
11​
RDL
210lbs​
11​
210lbs​
10​
Leg Extensions
185lbs​
12​
185lbs​
10​
Hack Squat
230lbs​
10​
-​
-​
Leg Press
410lbs​
18​
-​
-​
 

Oakley6575

Senior Member
Joined
Jun 19, 2022
Messages
1,117
Reaction score
2,632
Points
153
Morning Weight: 183.6lbs

High Day

3,556cal.
193g P
655g C
18g F (6g Added Fats)

I had to pull the deca out. The fucking rash is not going away and its the only thing I've changed in the last few weeks besides what has already been discussed. Not sure why I would have a reaction to it like I am, but we'll see if it clears up soonish.

Shoulders & Triceps
Set #1
Reps
Set #2
Reps
Seated Overhead Press
150lbs​
11​
150lbs​
7​
Seated DB Lateral Raises
27.5lbs​
14​
27.5lbs​
11​
Cable Lateral Raises
10lbs​
14​
10lbs​
14​
BB Shrugs
255lbs​
15​
255lbs​
14​
Tricep Rope Pushdowns
40lbs​
14​
40lbs​
10​
EZ Bar Tricep Extensions
65lbs​
14​
65lbs​
11​
Single Arm Cable Pulldowns
2.5lbs​
13​
2.5lbs​
13​
 

Oakley6575

Senior Member
Joined
Jun 19, 2022
Messages
1,117
Reaction score
2,632
Points
153
Morning Weight: 186.2lbs

Low Day

2,796cal.
282g P
216g C
90g F (57g Added Fats)

Unplanned low day. Going out of town at the end of this week and I have shit stacked up on me to get done today. Will train back tomorrow, chest and biceps Thursday or Friday and legs on Saturday. I fucking hate having my schedule disrupted.
 

Oakley6575

Senior Member
Joined
Jun 19, 2022
Messages
1,117
Reaction score
2,632
Points
153
Morning Weight: 185.2lbs

Medium Day

3,320cal.
279g P
407g C
64g F (34g Added Fats)

Back & Rear Delts
Set #1
Reps
Set #2
Reps
Neutral Grip Pull Ups
BW​
12​
BW​
8​
Lat Pulldowns
140lbs​
11​
140lbs​
10​
DB Chest Supported Row
55lbs​
14​
55lbs​
12​
Seated Cable Rows
90lbs​
20​
90lbs​
17​
Back Hyperextension
70lbs​
14​
70lbs​
13​
DB Rear Delt Flys
45lbs​
12​
45lbs​
10​
Cable Rear Delt Flys
17.5lbs​
12​
17.5lbs​
10​
 

Oakley6575

Senior Member
Joined
Jun 19, 2022
Messages
1,117
Reaction score
2,632
Points
153
Morning Weight: 185.2lbs

High Day

3,556cal.
193g P
655g C
18g F (6g Added Fats)

Chest & Biceps
Set #1
Reps
Set #2
Reps
Incline BB Press
215lbs​
12​
215lbs​
6​
Dips
60lbs​
14​
60lbs​
10​
DB Flat Press
60lbs​
14​
60lbs​
11​
EZ Bar Curls
90lbs​
13​
90lbs​
9​
Incline DB Curls
25lbs​
13​
25lbs​
11​
Hammer Curls
30lbs​
14​
30lbs​
11​
 

Oakley6575

Senior Member
Joined
Jun 19, 2022
Messages
1,117
Reaction score
2,632
Points
153
Morning Weight: 184.0lbs

Medium Day

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

Took all added fats out of my diet except for two whole eggs in my last meal on Medium and Low days, and 6g of fish oil daily (3g DHA and 1.5g EPA). I moved all those calories to carbs and upped daily average calories since my weight was down a lb on average all week. We will see how this effects me.

Legs
Set #1
Reps
Set #2
Reps
Calf Raises
140lbs​
12​
140lbs​
10​
Lying Leg Curls
85lbs​
13​
85lbs​
9​
RDL
210lbs​
12​
210lbs​
11​
Leg Extensions
190lbs​
12​
190lbs​
9​
Leg Press
480lbs​
12​
480lbs​
10​
Hack Squat
230lbs​
10​
-​
-​
 

Oakley6575

Senior Member
Joined
Jun 19, 2022
Messages
1,117
Reaction score
2,632
Points
153
Morning Weight: 184.6lbs

High Day

3,946cal.
194g P
751g C
18g F (6g Added Fats)

Shoulders & Triceps
Set #1
Reps
Set #2
Reps
Seated Overhead Press
150lbs​
12​
150lbs​
8​
Seated DB Lateral Raises
27.5lbs​
14​
27.5lbs​
11​
Cable Lateral Raises
10lbs​
17​
10lbs​
15​
BB Shrugs
265lbs​
15​
265lbs​
14​
Tricep Rope Pushdowns
40lbs​
15​
40lbs​
11​
EZ Bar Tricep Extensions
65lbs​
14​
65lbs​
12​
Single Arm Cable Pulldowns
2.5lbs​
14​
2.5lbs​
13​
 

Oakley6575

Senior Member
Joined
Jun 19, 2022
Messages
1,117
Reaction score
2,632
Points
153
Morning Weight: 187.0lbs

Medium Day

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

Back & Rear Delts
Set #1
Reps
Set #2
Reps
Neutral Grip Pull Ups
BW​
12​
BW​
9​
Lat Pulldowns
140lbs​
12​
140lbs​
11​
DB Chest Supported Row
55lbs​
15​
55lbs​
13​
Seated Cable Rows
140lbs​
12​
140lbs​
11​
Back Hyperextension
70lbs​
14​
70lbs​
13​
DB Rear Delt Flys
45lbs​
13​
45lbs​
11​
Cable Rear Delt Flys
17.5lbs​
13​
17.5lbs​
11​
 

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