Oakley's Diet and Training Log

Oakley6575 · May 2, 2025

Fasted Weight: 194.6lbs

Medium Day
Calories	Protein	Carbs	Fats
2,391 cal.	252g	169g	79g

Quads	Sets	Weight	Set #1	Set #2
Squats	2	200lbs	200lbs	180lbs
Leg Extentions	2	180lbs	180lbs	160lbs
Leg Press	2	495lbs	495lbs	445lbs

Need to bump the weight on squats. Just added them back in my rotation. Haven't squatted for almost a year so just learning the movement again. Everything else felt great.

Oakley6575 · May 4, 2025

Fasted Weight: 192.8lbs

Medium Day
Calories	Protein	Carbs	Fats
2,391 cal.	252g	169g	79g

Chest	Sets	Weight	Set #1	Set #2	Set #3
Incline BB Press	3	215lbs	215lbs	195lbs	175lbs
Fly Machine	3	265lbs	265lbs	240lbs	215lbs
High Incline DB Press	3	60lbs	60lbs	55lbs	50lbs

Having fun with this cut. Getting vascularity in my shoulders that I've never had before. Traded dips out for a 45* incline DB press. Really trying to build the upper chest.

Oakley6575 · May 4, 2025

Fasted Weight: 193.0lbs

Low Day
Calories	Protein	Carbs	Fats
2,115 cal.	279g	25g	100g

I over shot my reta dose this week. I've been struggling to get my last meal in each day. I went from 2mg on a high fat approach, to 5mg once I added carbs back in. I added carbs back in in the middle of a week when I was taking 2mg and my hunger went wild. So this week I thought 5mg would do the trick, but it is too much. Tomorrow I'll dial it back to 3mg for the week and see how I feel.

malfeasance · May 4, 2025

Oakley6575 said:
Traded dips out for a 45* incline DB press. Really trying to build the upper chest.

Can you lean it back more than 45 degrees? I think you will find the benefits for your upper chest are better at not so high of an incline.

Oakley6575 · May 4, 2025

malfeasance said:
Can you lean it back more than 45 degrees? I think you will find the benefits for your upper chest are better at not so high of an incline.

Yes, I've always done 30* incline on both barbell and dumbell presses. This is the first time trying dumbell at 45*. I did a lot of reading before trying it. I did 45* yesterday for the first time and it felt terrible. Definitely not doing it again.

Beside incline BB and DB presses, do you have any recommendations on building upper chest?

rxzed · May 4, 2025

Oakley6575 said:
Yes, I've always done 30* incline on both barbell and dumbell presses. This is the first time trying dumbell at 45*. I did a lot of reading before trying it. I did 45* yesterday for the first time and it felt terrible. Definitely not doing it again.

Beside incline BB and DB presses, do you have any recommendations on building upper chest?

An incline fly would be the only other exercise I can think of. Any movement that has both humeral adduction and shoulder flexion will do the trick, though.

Oakley6575 · May 4, 2025

rxzed said:
An incline fly would be the only other exercise I can think of. Any movement that has both humeral adduction and shoulder flexion will do the trick, though.

I'd add these if I had a dual sides cable stack. I get absolutely nothing with dumbbell flies for some reason. I've never connected with them. The pec deck has always been better for me.

rxzed · May 4, 2025

Oakley6575 said:
I'd add these if I had a dual sides cable stack. I get absolutely nothing with dumbbell flies for some reason. I've never connected with them. The pec deck has always been better for me.

You can always try unilateral. I'm not a fan of dumbbell flies either.

Oakley6575 · May 4, 2025

rxzed said:
You can always try unilateral. I'm not a fan of dumbbell flies either.

How do you stabilize yourself doing it unilateral? I can't think of anything I can hold on to on my rack.

rxzed · May 5, 2025

Oakley6575 said:
How do you stabilize yourself doing it unilateral? I can't think of anything I can hold on to on my rack.

Either stand behind a bench and hold onto it with other hand, or just sit on it and face away from the cable so it pulls you into the bench

Oakley6575 · May 5, 2025

Fasted Weight: 192.8lbs

High Day
Calories	Protein	Carbs	Fats
3,859 cal.	277g	625g	28g

Another good week. Had a terrible stomach ache this morning. Couldn't pull a vacuum without it feeling like I was dying. Comparing pictures, this is right where Justin ended my cut and had me rebound. Up 10lbs from then. Since I only have cardio at 30 minutes fasted right now, I'm going to stick to this for another few weeks and see what happens. My training is the best it's ever been so no reason go the other direction yet.

Oakley6575 · May 6, 2025

Fasted Weight: 194.6lbs

Medium Day
Calories	Protein	Carbs	Fats
2,306 cal.	250g	149g	79g

Shoulders	Sets	Weight	Set #1	Set #2	Set #3	Set #4	Set #5
Seated DB Lateral Raises	5	40lbs	40lbs	35lbs	30lbs	25lbs	22.5lbs
Rear Delt Flys	3	210lbs	210lbs	190lbs	170lbs	-	-
Cable Lateral Raises	4	12.5lbs	12.5lbs	10lbs	7.5lbs	5lbs	-

Oakley6575 · May 6, 2025

This was my meal three times yesterday for my high day. Fat kids love cake.

Oakley6575 · May 7, 2025

Fasted Weight: 192.8lbs

Medium Day
Calories	Protein	Carbs	Fats
2,306 cal.	250g	149g	79g

Hams	Sets	Weight	Set #1	Set #2	Set #3	Set #4	Set #5
Lying Leg Curls	5	95lbs	95lbs	85lbs	75lbs	70lbs	65lbs
RDL	3	150lbs	150lbs	135lbs	120lbs	-	-

Oakley6575 · May 8, 2025

Fasted Weight: 191.2lbs

Dropped GH from 18iu down to 9iu Tuesday. Must be dropping some water weight the last couple days.

Medium Day
Calories	Protein	Carbs	Fats
2,306 cal.	250g	149g	79g

Back	Sets	Weight	Set #1	Set #2	Set #3
Pull-Ups	3	BW	BW	BW	BW
Chest Supported DB Rows	3	70lbs	70lbs	65lbs	60lbs
Lat Pulldowns	3	155lbs	155lbs	140lbs	125lbs

Oakley6575 · May 9, 2025

Fasted Weight: 189.6lbs

Hard to tell if I need another refeed or if its water dropping from the GH reduction. Hopefully I stabilize soon.

Medium Day
Calories	Protein	Carbs	Fats
2,306 cal.	250g	149g	79g

Triceps	Sets	Weight	Set #1	Set #2	Set #3
Rope Pushdowns	3	55lbs	55lbs	50lbs	45lbs
EZ Overhead Extensions	3	75lbs	75lbs	70lbs	65lbs
EZ Bar Pushdowns	3	65lbs	65lbs	60lbs	55lbs

Oakley6575 · May 12, 2025

Fasted Weight: 194.2lbs

Woke up Saturday morning at 188.2lbs. Decided I needed to slow that shit down so I had a two day refeed/cheat. Had a few things I shouldn't but I don't regret it. I remember now why I love doughnuts and cake so much. Fat kid for life.

Medium Day
Calories	Protein	Carbs	Fats
2,314 cal.	252g	129g	88g

Quads	Sets	Weight	Set #1	Set #2
Squats	2	220lbs	220lbs	200lbs
Leg Extentions	2	180lbs	180lbs	160lbs
Leg Press	2	500lbs	500lbs	450lbs

Oakley6575 · May 14, 2025

Fasted Weight: 194.4lbs

Fuck, ate bread, steak and carrot cake last night again because my wife wanted to go out. I look better and better each time I have a meal like that, but I'd really like to get the last bit of fat off. I'm in a weird place because of the reta I think. When I'm eating on plan, I just don't want to eat. It's hard to get my food down. But if I go out, I have no issue mowing through the whole menu. I dropped the reta to stabilize and get me back at a place where I'm dying to eat again.

After dinner I trained calves and abs:

Calves / Abs	Sets	Weight	Set #1	Set #2	Set #3	Set #4	Set #5	Set #6
Hanging Leg Raises	3	BW	BW	BW	BW	-	-	-
Decline Sit Ups	3	35lbs	35lbs	30lbs	25lbs	-	-	-
Calf Raises	6	220lbs	220lbs	200lbs	180lbs	160lbs	145lbs	130lbs

Oakley6575 · May 16, 2025

Fasted Weight: 194.6lbs

Missed a couple days of logging. Added rear delts and traps as a day but I probably won't keep it. I'll do it one more time in my rotation and see if I change my mind.

Diet hasn't been "on plan" per se. Been eating only fatty cuts of steak/chicken, fat free milk, tiny bit of cheese, and eating at least 8 whole eggs a day. No carbs except an intra with 15g EAA, creatine, glutamine, and 25g carbs from dextrose/HBCD. For whatever reason, once I added carbs back in, I just haven't enjoyed them. Rice, COR, oats just hasn't tasted the same to me since I started eating higher fat. I'm going to see how only having an intra effects performance in the gym, and then reassess if I need to have some preworkout carbs.

5/14

Rear Delts / Traps	Sets	Weight	Set #1	Set #2	Set #3	Set #4	Set #5
Rear Delt Flys	5	210lbs	210lbs	190lbs	170lbs	155lbs	140lbs
Face Pulls	4	110lbs	110lbs	100lbs	90lbs	80lbs	-
Bb Shrugs	5	275lbs	275lbs	250lbs	225lbs	205lbs	185lbs

5/15

Chest	Sets	Weight	Set #1	Set #2	Set #3
Incline BB Press	3	215lbs	215lbs	195lbs	175lbs
Fly Machine	3	265lbs	265lbs	240lbs	215lbs
Incline DB Press	3	65lbs	65lbs	60lbs	55lbs

Oakley6575 · May 16, 2025

Fasted Weight: 191.8lbs

On todays episode of what did I eat, it's been half a rotisserie chicken, 12 eggs, and some FF milk. Planning on a new york strip and some more milk later today.

Biceps	Sets	Weight	Set #1	Set #2	Set #3
DB Curls	3	50lbs	50lbs	45lbs	40lbs
Single Arm Cable Curls	3	22.5lbs	22.5lbs	20lbs	17.5lbs
EZ Bar Curls	3	70lbs	70lbs	65lbs	60lbs

Oakley's Diet and Training Log

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