Ateam2023
Member
Fairlife fat free milk is pretty good, and its got some good macros
MESO-Rx
Anabolic Steroids
Oakley's Diet and Training Log
- Thread starter Oakley6575
- Start date
Oakley6575
Member
Yea it so easy to get 20+ grams of protein a sitting from it.
If I'm drinking any milk from a commercial grocery store, it's always Fairlife, shit is diet hacking in a bottle.
Oakley6575
Member
Fasted Weight: 190.0lbs
Here is a picture of breakfast after a walk outside with the family, and a 30min incline walk on the treadmill. About to head out to do some side delt work.
Here is a picture of breakfast after a walk outside with the family, and a 30min incline walk on the treadmill. About to head out to do some side delt work.
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 |
Cable Lateral Raises | 5 | 12.5lbs | 12.5lbs | 10lbs | 7.5lbs | 5lbs | 2.5lbs |
Oakley6575
Member
Fasted Weight: 189.2lbs
Busy with work all week so I'll be out of my rhythm. Was going to have a high calorie day today but work fucked it up. Ate beef jerky, egg bites, protein shake, and some pork rinds. Then went for a cheat meal at Red Robin with the family. Feel like shit right now.
Busy with work all week so I'll be out of my rhythm. Was going to have a high calorie day today but work fucked it up. Ate beef jerky, egg bites, protein shake, and some pork rinds. Then went for a cheat meal at Red Robin with the family. Feel like shit right now.
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 | 165lbs | 165lbs | 150lbs | 135lbs | - | - |
Oakley6575
Member
Fasted Weight: 191.0lbs
Busted my ass today from 8am until I got home at 9pm. Then trained back because I try not to be a bitch. Diet was a nasty muscle milk protein shake in the morning, In-in-out 3x3 protein style and two flying dutchman for lunch, then had a ribeye and some chicken wings for dinner. Very high output day. Got almost 18k steps and I'm still doing fasted incline treadmill in the AM for 30 min. Lots of heavy lifting at work. Going to sleep like a baby tonight.
Busted my ass today from 8am until I got home at 9pm. Then trained back because I try not to be a bitch. Diet was a nasty muscle milk protein shake in the morning, In-in-out 3x3 protein style and two flying dutchman for lunch, then had a ribeye and some chicken wings for dinner. Very high output day. Got almost 18k steps and I'm still doing fasted incline treadmill in the AM for 30 min. Lots of heavy lifting at work. Going to sleep like a baby tonight.
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
Member
Fasted Weight: 188.0lbs
Another busy day. Diet was a protein shake, bacon, mozzerella and prosciutto in the AM, porterhouse and peanuts for lunch, and then had a free meal with my family for dinner.
Another busy day. Diet was a protein shake, bacon, mozzerella and prosciutto in the AM, porterhouse and peanuts for lunch, and then had a free meal with my family for dinner.
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
Member
Fasted Weight: 190.4lbs
Diet: (8) whole eggs, butter, milk for breakfast, porterhouse, half a filet, peanuts for lunch, and (8) whole eggs, butter, milk for dinner.
Diet: (8) whole eggs, butter, milk for breakfast, porterhouse, half a filet, peanuts for lunch, and (8) whole eggs, butter, milk for dinner.
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 | 230lbs | 230lbs | 205lbs | 185lbs | 165lbs | 150lbs | 135lbs |
Oakley6575
Member
Fasted Weight: 190.2lbs
Thought I was going to wake up at a new low today but actually increased weight during the night.. :unsure: Not sure how I managed that. Was 189lbs right before I went to bed, and woke up a pound heavier. I typically lose 3lbs overnight. Never seen this happen.
I've been working hard moving the last three days so activity has been high. 18k steps a day with a lot of heavy lifting. Didn't train the last two days but I did tonight.
Also, a couple of you where asking about my air fryer steaks. Here is how I package them and then another pic of it fresh out of the air fryer.
Thought I was going to wake up at a new low today but actually increased weight during the night.. :unsure: Not sure how I managed that. Was 189lbs right before I went to bed, and woke up a pound heavier. I typically lose 3lbs overnight. Never seen this happen.
I've been working hard moving the last three days so activity has been high. 18k steps a day with a lot of heavy lifting. Didn't train the last two days but I did tonight.
Quads | Sets | Weight | Set #1 | Set #2 |
Squats | 2 | 220lbs | 220lbs | 200lbs |
Leg Extentions | 2 | 180lbs | 180lbs | 160lbs |
Leg Press | 2 | 500lbs | 500lbs | 450lbs |
Also, a couple of you where asking about my air fryer steaks. Here is how I package them and then another pic of it fresh out of the air fryer.
Ateam2023
Member
do you sear the meat before packaging, do you defrost before cooking or put meat in frozen? tia
Oakley6575
Member
5/26/25
Fasted Weight: 188.4lbs
Fasted Weight: 188.4lbs
Rear Delts / Traps | Sets | Weight | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 | Set #6 |
Rear Delt Flys | 6 | 210lbs | 210lbs | 190lbs | 170lbs | 155lbs | 140lbs | 125lbs |
Bb Shrugs | 6 | 275lbs | 275lbs | 250lbs | 225lbs | 205lbs | 185lbs | 165lbs |
Oakley6575
Member
I don't know why my camera made the meat look so dark when it was packaged. But I always buy a whole strip loin and cut my steaks at 1-1/2" thick. Then I salt both sides with kosher salt and let them sit on a grate in the fridge for at least 24 hours. Then I'll packaged them and freeze them.
When I'm ready to cook one, I just cut it open and put it in the air fryer frozen on air broil for 23 minutes. Comes out like it was seared in a pan but it wasn't.
Oakley6575
Member
Fasted Weight: 187.2lbs
Chest | Sets | Weight | Set #1 | Set #2 | Set #3 |
Incline BB Press | 3 | 220lbs | 220lbs | 200lbs | 180lbs |
Fly Machine | 3 | 255lbs | 255lbs | 230lbs | 205lbs |
Incline DB Press | 3 | 65lbs | 65lbs | 60lbs | 55lbs |
Oakley6575
Member
Fasted Weight: 187.2lbs
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 | 75lbs | 75lbs | 70lbs | 65lbs |
Oakley6575
Member
5/29/25
Fasted Weight: 187.0lbs
Fasted Weight: 187.0lbs
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 |
Cable Lateral Raises | 5 | 12.5lbs | 12.5lbs | 10lbs | 7.5lbs | 5lbs | 2.5lbs |
Oakley6575
Member
Fasted Weight: 189.8lbs
Ate my as much as I could yesterday. Since I'm as lean as I'd like to be, I've been waiting until I'm 1lb under my previous low and then having a high carb refeed day with a cheat meal to end it. Since my work schedule has been 180* from what it usually is, I didn't eat the cleanest carbs, but I got a lot in.
Ate my as much as I could yesterday. Since I'm as lean as I'd like to be, I've been waiting until I'm 1lb under my previous low and then having a high carb refeed day with a cheat meal to end it. Since my work schedule has been 180* from what it usually is, I didn't eat the cleanest carbs, but I got a lot in.
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 | 175lbs | 175lbs | 160lbs | 145lbs | - | - |
Oakley6575
Member
Fasted Weight: 189.2lbs
Progressed on all lifts. Weights will increase next session. I've really been struggling the last few days with fatigue and motivation. I'm probably about as lean as I've ever been. I'm hairy as fuck and I've had to drastically change my work schedule the last few weeks so I haven't taken any progress pics. I'll try and get some in the morning to see where I am but I'm definitely starting to have the side effects of being lean.
My loose skin is annoying as fuck. I don't have much fat left on my stomach but when I have shorts or pants on, my skin hangs over like I'm fat. Same with my love handles. They are as deflated as I've ever seen them, but hang over my shorts still. I look good naked but its hard to be naked out in public places. It's cool seeing chest striations in the mirror when I'm training. Never seen that on me.
Not sure how much further I'll take this cut but it has been a breeze to get to this point so it makes me want to start digging and suffering for a bit to see what happens. But is it really worth it? I'm not a competitor so why? I guess it would just build character.
Progressed on all lifts. Weights will increase next session. I've really been struggling the last few days with fatigue and motivation. I'm probably about as lean as I've ever been. I'm hairy as fuck and I've had to drastically change my work schedule the last few weeks so I haven't taken any progress pics. I'll try and get some in the morning to see where I am but I'm definitely starting to have the side effects of being lean.
My loose skin is annoying as fuck. I don't have much fat left on my stomach but when I have shorts or pants on, my skin hangs over like I'm fat. Same with my love handles. They are as deflated as I've ever seen them, but hang over my shorts still. I look good naked but its hard to be naked out in public places. It's cool seeing chest striations in the mirror when I'm training. Never seen that on me.
Not sure how much further I'll take this cut but it has been a breeze to get to this point so it makes me want to start digging and suffering for a bit to see what happens. But is it really worth it? I'm not a competitor so why? I guess it would just build character.
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
Member
Here is where I was a year ago at the end of my cut vs this morning. Conditioning is close. I'm leaner than Justin had me before he started the rebound phase.
Oakley6575
Member
Fasted Weight: 189.0lbs
Triceps | Sets | Weight | Set #1 | Set #2 | Set #3 |
Rope Pushdowns | 3 | 60lbs | 60lbs | 55lbs | 50lbs |
EZ Overhead Extensions | 3 | 75lbs | 75lbs | 70lbs | 65lbs |
EZ Bar Pushdowns | 3 | 65lbs | 65lbs | 60lbs | 55lbs |
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