Oakley's Diet and Training Log

Oakley6575 · Sep 26, 2025

Fasted Weight: 197.8lbs
Waist: 32.875"

Great session today. Progressed every exercise again. Moved my foot placement on the leg press to do what I can in bringing up my quad sweep. I actually felt my outer quads firing hard which makes me excited. Going to fine tune this and my new back exercises over the next couple weeks and see if it pays off during this phase.

Weight has been good this week after last weeks drop. I don't see me adding food Sunday. Just keep executing and let the progression happen.

Exercise	Sets	Rep Range
*30 Incline BB Press**	2	6-8; 12-15
Pec Deck Flys	2	12-15
DB Lateral Raises	3	12-15
EZ Bar Pushdowns	2	12-15
Leg Extensions	2	12-15
Leg Press (Pump)	2	12-15
Calf Raises	3	12-15

Oakley6575 · Sep 27, 2025

Fasted Weight: 199.0lbs
Waist: 32.875"

Weight is up quite a bit. Might have to pull some carbs this upcoming week.

Exercise	Sets	Rep Range
Wide Grip Cable Rows	3	6-8; 12-15
High to Low Cable Rows	2	12-15
Rear Pec Deck Flys	2	12-15
Lying Leg Curls	4	12-15
DB Curls	3	12-15
Hanging Leg Raises	2	12-15

Oakley6575 · Sep 28, 2025

Fasted Weight: 198.8lbs
Waist: 33"

Low day today. I really hate taking my check in pics on the morning of my low day. I always drop 3 or so lbs of water on my low day and wake up Monday looking crispy. But Monday mornings are hectic so I started taking pics Sunday morning when I have more time.

As long as I'm taking pics on the same morning, same lighting, ect., it really doesn't matter.

Progress looks like it went well this week. My average weight is up 1lb which is at my upper limit but my check in pics look great. Much fuller than last week and I don't see any spilling or fat gain. Going to hold this diet and see what happens this week.

Training went well overall besides hurting my back on squats mid week. Wasn't able to RDL. I'll skip squats and replace with leg press this week if I feel my back is not 100%. I really want to be 100% for RDLs.

No idea what happened, but I couldn't pose for shit today. I had to take like three sets of my front double because I couldn't get it done. The best pic I got still is trash.

Ateam2024 · Sep 28, 2025

Oakley6575 said:
Fasted Weight: 198.8lbs
Waist: 33"

Low day today. I really hate taking my check in pics on the morning of my low day. I always drop 3 or so lbs of water on my low day and wake up Monday looking crispy. But Monday mornings are hectic so I started taking pics Sunday morning when I have more time.

As long as I'm taking pics on the same morning, same lighting, ect., it really doesn't matter.

Progress looks like it went well this week. My average weight is up 1lb which is at my upper limit but my check in pics look great. Much fuller than last week and I don't see any spilling or fat gain. Going to hold this diet and see what happens this week.

Training went well overall besides hurting my back on squats mid week. Wasn't able to RDL. I'll skip squats and replace with leg press this week if I feel my back is not 100%. I really want to be 100% for RDLs.

No idea what happened, but I couldn't pose for shit today. I had to take like three sets of my front double because I couldn't get it done. The best pic I got still is trash.

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whats your diet like right now? im curious?

Oakley6575 · Sep 28, 2025

Ateam2024 said:
whats your diet like right now? im curious?

High Day (2x/wk)
225P / 655C / 0AF

Medium Day (4x/wk)
250P / 465C / 35AF

Low Day (1x/wk)
270P / 185C / 65AF

All macros are from direct sources only except for eggs. I do count whole eggs as added fat and protein.

Oakley6575 · Sep 29, 2025

Fasted Weight: 197.0lbs
Waist: 32.75"

Exercise	Sets	Rep Range
*15 Incline BB Press**	2	6-8; 12-15
Pec Deck Flys	2	12-15
Seated DB Lateral Raises	3	12-15
Neutral Grip Pushdown	2	12-15
Leg Extensions	2	12-15
Leg Press	2	12-15
Calf Raises	3	12-15

Oakley6575 · Sep 30, 2025

Fasted Weight: 197.8lbs
Waist: 33"

Exercise	Sets	Rep Range
Meadows Rows	3	6-8; 12-15
Chest Supported Shrugs	2	12-15
Single Arm Cable Curls	3	12-15
Rear Pec Deck Flys	2	12-15
Lying Leg Curls	4	12-15
Cable Crunches	2	12-15

Spiro · Oct 1, 2025

Do you drink an intrashake as your workouts arent that long?

Oakley6575 · Oct 1, 2025

Spiro said:
Do you drink an intrashake as your workouts arent that long?

Yes sir. My workouts last an hour. I have 15g EAA and 90g of carbs while I train.

Thebiggestdumbass · Oct 1, 2025

Oakley6575 said:
Yes sir. My workouts last an hour. I have 15g EAA and 90g of carbs while I train.

How much water are you diluting that in?

Oakley6575 · Oct 1, 2025

Fasted Weight: 199.0lbs
Waist: 32.875"

Ended up doing leg press instead of squats to give my back an extra day so I can do RDL's tomorrow. Hope it hold up tomorrow.

Exercise	Sets	Rep Range
Flat DB Press	2	12-15
Pec Deck Flys	2	12-15
Cable Lateral Raises	3	12-15
EZ Overhead Extensions	2	12-15
Leg Extensions	2	12-15
Leg Press	2	12-15
Calf Raises	3	12-15

Oakley6575 · Oct 1, 2025

Thebiggestdumbass said:
How much water are you diluting that in?

Here is my actual intra:

32oz water
15g EAA
15g Gatorade Powder
44g HBCD
10g creatine
500mg Potassium
1000mg Sodium

I also eat three fat free fig newtons as I'm walking out to the garage. So I get 35g of carbs from a solid source, and 55g from the intra shake.

Oakley6575 · Oct 2, 2025

Fasted Weight: 198.0lbs
Waist: 32.875"

RDL's where sketchy today, but I got through them without hurting my back. I progressed by a rep on my top set. I might keep squats out for a bit and see if leg press is enough to keep progressing. Anything I can do to stay healthy is going to keep me training optimally for longer.

Exercise	Sets	Rep Range
Chest Supported Cable Row	3	6-8; 12-15
Incline Y-Raise	2	12-15
Close Grip Pulldowns	2	12-15
Rear DB Flys	2	12-15
RDL	2	6-8; 12-15
EZ Bar Curls	3	12-15
Decline Crunches	2	12-15

Oakley6575 · Oct 4, 2025

Fasted Weight: 198.2lbs
Waist: 32.75"

Exercise	Sets	Rep Range
*30 Incline BB Press**	2	6-8; 12-15
Pec Deck Flys	2	12-15
Standing DB Lateral Raises	3	12-15
EZ Bar Pushdowns	2	12-15
Leg Extensions	2	12-15
Leg Press	2	12-15
Calf Raises	3	12-15

Spiro · Oct 4, 2025

Do you ever do hammer curls, or just regular curls?

Oakley6575 · Oct 4, 2025

Spiro said:
Do you ever do hammer curls, or just regular curls?

I currently don't have them programmed. I have a little in the past, but right now I'm doing single arm cable curls, ez bar curls, and regular db curls.

Oakley6575 · Oct 4, 2025

Fasted Weight: 198.6lbs
Waist: 32.75"

I added high to low cable rows last week, and man, they are amazing. Obviously not a big compound badass manly exercise, but it wrecks my lower lats. I've never felt them like this. Highly recommend if you haven't tried them.

Here are some pics I took this morning after cardio. I'm terrible at posing but the more I do it and look at pics, the better I will get.

Exercise	Sets	Rep Range
Wide Grip Cable Rows	3	12-15
High to Low Cable Rows	2	12-15
Rear Pec Deck Flys	2	12-15
Lying Leg Curls	4	12-15
DB Curls	3	12-15
Hanging Leg Raises	2	12-15

Ateam2024 · Oct 5, 2025

Oakley6575 said:
Fasted Weight: 198.6lbs
Waist: 32.75"

I added high to low cable rows last week, and man, they are amazing. Obviously not a big compound badass manly exercise, but it wrecks my lower lats. I've never felt them like this. Highly recommend if you haven't tried them.

Here are some pics I took this morning after cardio. I'm terrible at posing but the more I do it and look at pics, the better I will get.

Exercise
Sets
Rep Range
Wide Grip Cable Rows
3
12-15
High to Low Cable Rows
2
12-15
Rear Pec Deck Flys
2
12-15
Lying Leg Curls
4
12-15
DB Curls
3
12-15
Hanging Leg Raises
2
12-15

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Your Killin it Brother! Lfg!

Oakley6575 · Oct 6, 2025

Fasted Weight: 198.8lbs
Waist: 32.875"

Low day today, and then its time to shift gears a bit for me. It's been six full weeks since starting this growth phase. My goal and plan during this phase was to keep myself as lean as possible. That being said, I also want to put on as much tissue as I can. It sounds like two different goals, but I don't really think it is. I don't think you need to add fat to grow. I want to keep myself as insulin sensitive as possible, keep water weight to a minimum, keep my cardio in daily, and keep my overall health as close to optimal as I can. I feel I've been eating a good amount of food, but I just can't seem to stay on top of my metabolism. I've progressed every week on every exercise in the gym. Also, my cardio is getting better as my average heart rate is dropping week to week doing the same amount of work on the treadmill. Here is how my average weight and waist measurement has been over these last six weeks:

Week	Weight(lb)	Waist
Week 1	197.0	Wasn’t Measuring
Week 2	199.1	33.02
Week 3	198.5	32.88
Week 4	197.1	32.73
Week 5	198.1	32.91
Week 6	198.2	32.84

I started my cycle day 1 week 1 and it seems as the drugs have come up to peak, the faster my metabolism has gotten. I've constantly added food (small increases around 120cal/day), but I can't seem to stay on top of it. I'm up one pound over my starting point and waist has stayed constant. I'm clearly maintaining and I don't think this is the optimal approach to put as much tissue on as I can over the next 10-20 weeks.

Week 7 I'm pouring gas on the fire. Instead of doing another 30g carb increase, I'm bumping carbs up 80g on my High days, and 120g on my medium days. Low days I'm keeping very low and I'm using that day as a reset. Every Sunday I'll have a day off training, and very low calories to keep me insulin sensitive, and drop any water weight that I've accumulated. Here will be this weeks macros:

High Days: 225P / 735C / 0AF (2x/week)
Medium Days: 250P / 585C / 35AF (4x/week)
Low Day: 275P / 185C / 65AF (1x/week)

I'm going to keep an eye on daily weights and waist measurements, and if I feel I've completely over shot my goal growth rate, I'll pull things down on Thursday to a middle ground. My body is fucking starving so I'm really excited for the food.

Oakley6575 · Oct 6, 2025

Fasted Weight: 198.0lbs
Waist: 32.875"

220g of carbs down the hatch after training. That is a pretty big meal. Nine slices of french toast and a bowl rice cakes.

Training went well. Progressed everything again. Anxious to see how the scale moves this week. I'm sure I will overshoot my goal, and have to pull back but I've under shot my goal each week until now so it will be nice to be on the other side of the fence.

Exercise	Sets	Rep Range
*15 Incline BB Press**	2	6-8; 12-15
Pec Deck Flys	2	12-15
Seated DB Lateral Raises	3	12-15
Neutral Grip Pushdown	2	12-15
Leg Extensions	2	12-15
Leg Press	2	12-15
Calf Raises	3	12-15