Oakley's Diet and Training Log

[Oakley6575]

Male (Have to specify these days)
33yo
5’-9”

I've been reading a ton since I joined, and damn, this board is legit. A lot of big, knowledgable guys here. Good to see a lot of you guys also work with Justin Harris. Started working with him July of this year.

I got in the game late. I was chubby as a teenager and eventually became a fat fuck in my twenties. I got tired of it in 2019 and started changing things. This year is the first year i've gotten lean, and had an actual growth phase.

My goals are to be 220-225lbs lean.

Starting point:


Here are some pics of where I dieted down to by myself in March, and then the right side is where I currently am as of this last weekend. March to July of this year I ran a gaining phase by myself and then I hired Justin. He did a mini cut with me July-August to get me in a position to rebound. After the rebound, we went straight into an offseason which is where we currently are. I feel like a real fat ass at this body comp but Justin says I'm still in a good place to grow optimally.

 

[Oakley6575]

Medium Day
Direct Protein: 260g
Direct Carbs: 455g
Added Fats: 21g

Arms​	Weight​	Target Reps​	Sets​
Close Grip Bench Press​	85lbs​	15​	4​
Tricep EZ Bar Pushdowns​	60lbs​	15​	4​
EZ Bar Curls​	85lbs​	12​	3​
DB Curls​	30lbs​	12​	3​
Decline Sit Ups​	10lbs​	AMRAP​	3​

 

[TheOtherOne55]

Male (Have to specify these days)
33yo
5’-9”

I've been reading a ton since I joined, and damn, this board is legit. A lot of big, knowledgable guys here. Good to see a lot of you guys also work with Justin Harris. Started working with him July of this year.

I got in the game late. I was chubby as a teenager and eventually became a fat fuck in my twenties. I got tired of it in 2019 and started changing things. This year is the first year i've gotten lean, and had an actual growth phase.

My goals are to be 220-225lbs lean.

Starting point:
View attachment 209652

Here are some pics of where I dieted down to by myself in March, and then the right side is where I currently am as of this last weekend. March to July of this year I ran a gaining phase by myself and then I hired Justin. He did a mini cut with me July-August to get me in a position to rebound. After the rebound, we went straight into an offseason which is where we currently are. I feel like a real fat ass at this body comp but Justin says I'm still in a good place to grow optimally.

View attachment 209654

View attachment 209655

View attachment 209656

One hell of a transformation man. You look really good in those recent pics. Full as hell.
What is your weight at right now?

 

[Oakley6575]

One hell of a transformation man. You look really good in those recent pics. Full as hell.
What is your weight at right now?

Thanks bud! I feel like my conditioning is terrible but I'm trusting Justin 100% and letting him do his thing.

I was 214lbs yesterday. Was 167lbs in the pictures on the left in early March of this year.

 

[Oakley6575]

Morning Weight: 215.0lbs

Low Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 70g

 

[Jacked_]

I'll follow you here too. Thanks for specifying that you are in fact he/him male.

 

[Oakley6575]

I'll follow you here too. Thanks for specifying that you are in fact he/him male.

Of course! Now I will try not to offend you with my masculinity.

 

[Oakley6575]

Morning Weight: 213.6lbs

High Day
Direct Protein: 220g
Direct Carbs: 775g
Added Fats: 0g

Legs​	Weight​	Target Reps​	Sets​
Calf Raises​	145lbs​	15​	3​
Lying Leg Curls​	80lbs​	15​	4​
RDL​	135lbs​	12​	2​
Leg Press​	500lbs​	12​	3​
Leg Extensions​	135lbs​	12​	3​

 

[Oakley6575]

Morning Weight: 214.8lbs

Low Day
Direct Protein: 250g
Direct Carbs: 175g
Added Fats: 70g

 

[Bigpoppaseth]

Keep trusting the process Justin is a smart man . He’ll get you where you want to be .

 

[Oakley6575]

Keep trusting the process Justin is a smart man . He’ll get you where you want to be .

Very smart! Been his biggest fan since I started my journey. I feel lucky to work with him.

 

[Oakley6575]

Morning Weight: 214.2lbs

Got a bump in food yesterday from coach on Medium and Low days. He said I looked lean and flat. I see the flat part in my pics but wtf is he talking about lean?

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 30g

Push​	Weight​	Target Reps​	Sets​
Fly Machine​	210lbs​	15​	3​
Incline BB Press​	195lbs​	12​	2​
Flat DB Press​	60lbs​	12​	2​
DB Lateral Raises​	30lbs​	15​	2​
Overhead Press​	115lbs​	12​	2​
Cable Lateral Raises​	5lbs​	15​	2​
Reverse Fly Machine​	110lbs​	15​	3​
Decline Sit Ups​	10lbs​	AMRAP​	3​

 

[Oakley6575]

Morning Weight: 215.6lbs

High Day
Direct Protein: 220g
Direct Carbs: 775g
Added Fats: 0g

Strength seems to be taking off with the extra rest days. Four days a week has always been my favorite. Everything except db rows will get more weight next week.

Pull​	Weight​	Target Reps​	Sets​
DB Chest Supported Rows​	70lbs​	15​	3​
Seated Cable Rows​	110lbs​	15​	3​
Lat Pulldowns​	130lbs​	15​	3​
Lat Prayers​	40lbs​	15​	3​
Shrugs​	70lbs​	15​	3​
Calf Raises​	150lbs​	15​	3​

 

[Oakley6575]

Morning Weight: 217.4lbs

Low Day
Direct Protein: 250g
Direct Carbs: 250g
Added Fats: 50g

 

[Oakley6575]

Morning Weight: 217.6lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 30g

Arms​	Weight​	Target Reps​	Sets​
Close Grip Bench Press​	135lbs​	15​	3​
Tricep EZ Bar Pushdowns​	60lbs​	15​	3​
EZ Bar Curls​	85lbs​	12​	3​
DB Preacher Curls​	30lbs​	12​	3​
Decline Sit Ups​	10lbs​	AMRAP​	3​

 

[Oakley6575]

Morning Weight: 216.2lbs

Low Day
Direct Protein: 250g
Direct Carbs: 250g
Added Fats: 50g

 

[Oakley6575]

Morning Weight: 216.0lbs

High Day
Direct Protein: 220g
Direct Carbs: 775g
Added Fats: 0g

Legs​	Weight​	Target Reps​	Sets​
Calf Raises​	150lbs​	15​	3​
Lying Leg Curls​	80lbs​	15​	4​
RDL​	135lbs​	12​	2​
Leg Press​	500lbs​	12​	3​
Leg Extensions​	135lbs​	12​	3​

 

[Oakley6575]

Morning Weight: 218.2lbs

Low Day
Direct Protein: 250g
Direct Carbs: 250g
Added Fats: 50g

 

[Oakley6575]

Morning Weight: 218.6lbs

Medium Day
Direct Protein: 260g
Direct Carbs: 500g
Added Fats: 30g

Push​	Weight​	Target Reps​	Sets​
Fly Machine​	210lbs​	15​	3​
Incline BB Press​	195lbs​	12​	2​
Flat DB Press​	60lbs​	12​	2​
DB Lateral Raises​	35lbs​	15​	2​
Overhead Press​	115lbs​	12​	2​
Cable Lateral Raises​	5lbs​	15​	2​
Reverse Fly Machine​	120lbs​	15​	3​
Decline Sit Ups​	10lbs​	AMRAP​	3​

 

[Oakley6575]

Morning Weight: 218.6lbs

High Day
Direct Protein: 220g
Direct Carbs: 775g
Added Fats: 0g

Pull​	Weight​	Target Reps​	Sets​
DB Chest Supported Rows​	70lbs​	15​	3​
Seated Cable Rows​	120lbs​	15​	3​
Lat Pulldowns​	140lbs​	15​	3​
Lat Prayers​	45lbs​	15​	3​
Shrugs​	80lbs​	15​	3​
Calf Raises​	150lbs​	15​	3​