Oakley's Diet & Training Log

[Oakley6575]

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]

Morning Weight: 185.4lbs

Low Day
2,794cal.
282g P
216g C
89g F (57g Added Fats)

 

[Oakley6575]

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]

Morning Weight: 183.0lbs

Low Day
2,794cal.
282g P
216g C
89g F (57g Added Fats)

 

[Oakley6575]

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​

 

[Oakley6575]

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]

Morning Weight: 188.4lbs

Low Day
2,792cal.
282g P
216g C
89g F (57g Added Fats)

 

[Oakley6575]

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]

Morning Weight: 186.8lbs

Low Day
2,793cal.
282g P
216g C
89g F (57g Added Fats)

 

[Oakley6575]

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]

Morning Weight: 183.6lbs

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

 

[Oakley6575]

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]

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]

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]

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]

Morning Weight: 185.0lbs

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

I'm really sucking this food up. Going to push it higher soon.

 

[Oakley6575]

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]

Morning Weight: 184.8lbs

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