Dunstone’s 8wk enhanced suplus

[Dunstone]

It has been a few months since the AGW competition, and reflecting on that experience brings back great memories. During that time, I embarked on a mini-cut followed by a small reverse diet, which played a crucial role in my overall journey. I truly enjoyed documenting every step of the process; sharing my progress not only kept me focused but also held me accountable for my goals.

As I move forward, I have a new plan for the next phase: an 8-week surplus period. This phase is about nourishing my body and allowing for muscle growth while carefully monitoring my progress. I’m looking forward to experimenting with different nutritional strategies and training intensities to see how they impact my strength and physique and hit multiple growth factors.

As always, I started this plan with blood tests, which came back great. I am currently on compounding pharmacy TRT 170-200mg weekly.

I can't wait to share more updates and insights as I dive deeper into this new journey!

Everything begins next week. As I have done previously, I will post diet plans, PEDs (without dosages), and a training log.

Photo of last years competition results.

 

[ChasetheCase]

Looking great! Will be following.

 

[jay]

It has been a few months since the AGW competition, and reflecting on that experience brings back great memories. During that time, I embarked on a mini-cut followed by a small reverse diet, which played a crucial role in my overall journey. I truly enjoyed documenting every step of the process; sharing my progress not only kept me focused but also held me accountable for my goals.

As I move forward, I have a new plan for the next phase: an 8-week surplus period. This phase is about nourishing my body and allowing for muscle growth while carefully monitoring my progress. I’m looking forward to experimenting with different nutritional strategies and training intensities to see how they impact my strength and physique and hit multiple growth factors.

As always, I started this plan with blood tests, which came back great. I am currently on compounding pharmacy TRT 170-200mg weekly.

I can't wait to share more updates and insights as I dive deeper into this new journey!

Everything begins next week. As I have done previously, I will post diet plans, PEDs (without dosages), and a training log.

Photo of last years competition results.
View attachment 2968

Nice to see you back on the Forum

 

[Skays]

It has been a few months since the AGW competition, and reflecting on that experience brings back great memories. During that time, I embarked on a mini-cut followed by a small reverse diet, which played a crucial role in my overall journey. I truly enjoyed documenting every step of the process; sharing my progress not only kept me focused but also held me accountable for my goals.

As I move forward, I have a new plan for the next phase: an 8-week surplus period. This phase is about nourishing my body and allowing for muscle growth while carefully monitoring my progress. I’m looking forward to experimenting with different nutritional strategies and training intensities to see how they impact my strength and physique and hit multiple growth factors.

As always, I started this plan with blood tests, which came back great. I am currently on compounding pharmacy TRT 170-200mg weekly.

I can't wait to share more updates and insights as I dive deeper into this new journey!

Everything begins next week. As I have done previously, I will post diet plans, PEDs (without dosages), and a training log.

Photo of last years competition results.
View attachment 2968

Howdy Stranger

 

[Dunstone]

Dunstone Training Log Template!
SURPLUS plan

Age:
49

Current Weight:
93kg

Height:
177cm

Body Fat %: (if applicable)
Not measured

Training Experience:
Just to give a brief re-introduction, I am a 49-year-old married father of two. I still work full-time on rotational shift work, alternating between two days and two nights.


I have been weight training for 30+ years, but would only consider the last 6 years a serious. Why the last six, well I was fortunate enough to find team HRVTSKA.


Cycle Stack:
Prescribed TRT (test blend) divided into x2 injections weekly.

Planned PEDs
(I don't have any specific doses to share, as I utilise a coaching service, and that information is part of their intellectual property.)

Less than 1200mg weekly total

• Test e and Test d
• Anavar
• Primobolan
• Masteron

Per Coachs proprietary plan

• GH training days
• Lantus daily (daily monitoring of BSL)
• Novorapid training days (post workout BSL)

AI & PCT :
Adex

Supplements Used:
Bulk Nutrients Thermowhey
Bulk Nutrients Glutamine
Bulk Nutrients Creatine
Apple cider vinegar 20ml
Omega 3 and Omega 6 blend 2:1 ratio (flaxseed oil) 10ml
Caffeine (taken with Anavar)
NAC+
NMN
Aspirin

Preworkout- premium supps Warrior

 

[Dunstone]

Pre Blast Bloods

 

[Dunstone]

Diet Overview:

There are no surprises here; I've been following this plan for six years now.

My diet is focus on minimal GI inflammation in principle, gluten free, lactose free, and whole foods.

Carbs around training and fats others times

Target macros prior to start (maintenance)
Protein 310g……….1240 calories
Fats 30g…………….270 calories
Carbohydrate 160g………640 calories
Total 2150 calories

Condiments or cooking oils are not weighed out but remain consistent throughout all phases.

Macros are divided into 5 whole meals and intra-training shake with carbs adjusted to novorapid dose.

Remove shake on days I don’t train which brings in some carb cycling into the diet.

 

[Dunstone]

Training Schedule:
Length of each Mesocycle is 4weeks
4 weeks (Thursday and Sundays - Days Off) depending on shifts sometimes these days need modifying.

Progressive overloading with focus on time under tension.

Current training split
WA - Back and Bi’s
WB- Chest, Shoulders, and Tris
WC- Legs
WD-Back, Bi’s, abs
WE- Chest, Shoulders, and Tris

RPE increases each week 70/80/90/100
-Workouts tracked with Gym Hero Pro.

Cardio: 2x1hr LISS
NEAT 10000 steps tracked and is in addition to LISS.
- Steps tracked with Garmin Fenix

Goals :

Add 10% to body weight

Focus on lagging body parts, particularly the arms and chest, training them at least twice weekly.

Aim to keep accumulated body fat to a minimum through a carefully monitored increase in calories. addition of Lantus body fat can get away from you quickly.

 

[Skays]

Detailed and on-point as usual. Looking forward to these posts.

 

[Dunstone]

Detailed and on-point as usual. Looking forward to these posts.

Thanks Brother, keen to have you follow along again.

 

[darkHORSE]

Keen to follow!!!

 

[Dunstone]

15th March 2025

Kicking off point with my current condition

Checkin Photos and Measurements

Weight: 93
Arms: 41/41
Chest: 119cm
Legs: 62/64
Waist:89

 

[Dunstone]

How I get ready for this next phase

To prepare for a successful blast, it’s important to focus on several key factors that will support your body. Start by bringing your calories back up to maintenance levels while staying reasonably lean. Reducing cardio load can help lower cortisol levels, which is beneficial during this phase.

Additionally, optimising tissue repair is crucial. For my approach, I find that a regimen of 170mg TRT and 3iu GH nightly, along with 5mg of TB500/BP157 taken twice a week for four weeks prior to the blast, offers effective support. This strategy helps create an ideal environment for growth and recovery.

Lets blast with no injuries

 

[Dunstone]

Meal Plan
Surplus period Week 1

Waking
20ml apple cider vinegar
200mls warm water

Meal 1 OverNight Weetbix

• 30g WPI
• 20g Collagen Protein
• 55g Gluten Free Weetbix
• 100g high protein plan yogurt
• 1 small banana/ 100g mixed berries
• 10g glutamine
• 10g creatine
• 10ml Flax seed oil

Pre Workout
- Shake 1 (25g carbs)
Intra Workout
-Shake 2 (50g carbs)

Meal 2

• 245g mince steak
• 175g basmati rice or 350g potato
• 50-100g mixed green vegetables

Meal 3

• 230g chicken
• 130g pumpkin
• 20g raw nuts
• 50-100g mixed vegetables

Meal 4

• 230g chicken
• 130g pumpkin
• 50g avocado
• 50-100g mixed green vegetables

Meal 5

• 60g Casein protein
• 250g High Protein plan yogurt
• 20g Almond Butter or Peanut Butter

Target macros (Week 1)
Protein 310g - 1240 calories
Fats 30g - 270 calories
Carbohydrate 200g - 800 calories
Total 2310 calories

 

[Dunstone]

WHAT GOES IN THE SHAKES???
-750mls Cold Water
- Night Warrior pre workout
-Each shake has 15g EAAS
-5g Glutamine
-5g Creatine
-Cyclin dextrin powder

The carb total will build through the first week as insulin is increased to peak dose.
Carbs day 1 75g to Carbs day 6 150g

 

[Dunstone]

Good Morning Happy Monday
Day 1 - return of intra-carbs

Plus 30min on treadmill 3km at 6 degrees elevation

10000 step target today

 

[Dunstone]

Day Two
Carbs up to 90g combined intra and pre

Strength and pump solid this workout feel those carbs

10min HIT this morning
Steps target 10000

 

[ChasetheCase]

You're giving me inspiration to sort my cardio out. I"ve just been relying on the random BJJ and Muay Thai classes, I really need to fit something in more structured.

 

[Dunstone]

You're giving me inspiration to sort my cardio out. I"ve just been relying on the random BJJ and Muay Thai classes, I really need to fit something in more structured.

Steps are essential and remain consistent throughout all training phases. During the surplus phase, the focus shifts to high-intensity interval training (HIIT) for cardiovascular benefits as weight is gained. From my last log, you can see that during the deficit phase, low-intensity steady-state (LISS) cardio becomes the primary focus.

 

[darkHORSE]

Meal Plan
Surplus period Week 1

Waking
20ml apple cider vinegar
200mls warm water

Meal 1 OverNight Weetbix

• 30g WPI
• 20g Collagen Protein
• 55g Gluten Free Weetbix
• 100g high protein plan yogurt
• 1 small banana/ 100g mixed berries
• 10g glutamine
• 10g creatine
• 10ml Flax seed oil

Pre Workout
- Shake 1 (25g carbs)
Intra Workout
-Shake 2 (50g carbs)

Meal 2

• 245g mince steak
• 175g basmati rice or 350g potato
• 50-100g mixed green vegetables

Meal 3

• 230g chicken
• 130g pumpkin
• 20g raw nuts
• 50-100g mixed vegetables

Meal 4

• 230g chicken
• 130g pumpkin
• 50g avocado
• 50-100g mixed green vegetables

Meal 5

• 60g Casein protein
• 250g High Protein plan yogurt
• 20g Almond Butter or Peanut Butter

Target macros (Week 1)
Protein 310g - 1240 calories
Fats 30g - 270 calories
Carbohydrate 200g - 800 calories
Total 2310 calories

Do you feel hungry after these meals at all?