Dunstone’s 8wk enhanced suplus

[Dunstone]

It’s a strange thing. My maintenance calories tend to be between 2000 and 2100, with 3 grams of protein per kilogram, which helps keep my hunger in check while on TRT. I've recently changed from a plan of four meals plus a protein shake to five meals and a high-calorie pre- and intra-workout shake. This decision was influenced by insulin considerations.

Now, enhanced with multiple growth factors, I find myself very hungry for meals one and two, both before and after training, but less so throughout the rest of the day. Excluding the shake, I probably max out at around 3000 calories, similar to my previous surplus. All of my meals are generally fast-digesting as well.

 

[Dunstone]

Day Three

Carbs increased to 105g in intra and pre-shakes

Feel full and pump is great!

LISS cardio 30min elevated treadmill 3.2km

Step goals 10000

 

[Skays]

Day Three

Carbs increased to 105g in intra and pre-shakes

Feel full and pump is great!

LISS cardio 30min elevated treadmill 3.2km

Step goals 10000

I saw your step goals as 10k, that's one thing I've been doing consistently everyday is my steps. I get close to 10k on the weekdays and get over 15k on the weekends. I find that it really helps me keep lean.

 

[Dunstone]

Day Four

New Mesocycle commenced

WC Legs

30mins elevated treadmill 3.4kms

Step goal 10000

 

[Dunstone]

Due to the growth factors twice-weekly check-in are occurring

This week:
Mid Week Checkin
20 March 2025
Weight: 96.7
Arms: 41/41
Chest: 122cm
Legs: 66/67
Waist:90

Last Checkin:
15th March 2025
Weight: 93
Arms: 41/41
Chest: 119cm
Legs: 62/64
Waist:89

From the last check-in.
weight +3700g
waist. +1
chest. +3
arms. Same
legs. +4/+3

Week 1
AM Fasted BSL
Sunday 4.9 Lantus started
Monday 5.3 carbs 75
Tuesday 5.1 carbs 90
Wednesday 4.9 carbs 105
Thursday 5.2 carbs 120

Post Training BSL
Monday 4.6 Novorapid started
Tuesday 5.1
Wednesday 6.1
Thursday 5.9

 

[Dunstone]

Saturday Training off gym Friday

checkin completed - rinse and repeat til next checkin

This week:
Weekend Checkin
22 March 2025
Weight: 95.9
Arms: 41/41
Chest: 122cm
Legs: 66/67
Waist:90

Mid Week Checkin
20 March 2025
Weight: 96.7
Arms: 41/41
Chest: 122cm
Legs: 66/67
Waist:90

Last Checkin:
15th March
Weight: 93
Arms: 41/41
Chest: 119cm
Legs: 62/64
Waist:89

From the last weeks check-in.
weight +2900g for the week
waist. +1
chest. +3
arms. Same
legs. +4/+3

 

[Dunstone]

Sunday Training - pull session 2

150g of intra carbs

30mins elevated treadmill 3.2kms

 

[Dunstone]

New Mesocycle 80rpe
Push Session WA

Pre and Intra carbs 150g

30mins elevated treadmill 3.2km

Step target 10000 but forgot watch today so …..

 

[darkHORSE]

Solid progress man weight's climbing, chest and legs are filling out nicely and waist gain is minimal - perfect

 

[Dunstone]

Solid progress, man weight's climbing, chest and legs are filling out nicely and waist gain is minimal - perfect

Thank you @darkHORSE the risk with Lantus your adipose can get out of control with in days if not on top of it, which is why coach has twice weekly check-ins

 

[Dunstone]

Mid -Week Check-in

Team HRVSTKA
Current plan- FS4 week 2

Mesocycle 75 week 1
Last training break- Jan25
Current peds:

test e per week
test d per week
primo e per week
mast e per week
Anavar (week 1-4)

Insulin as per protocol

This week:
Mid Week Checkin
25 March 2025
Weight: 98.5
Arms: 42/42
Chest: 122cm
Legs: 66/67
Waist:91

From the last check-in.
weight +1800g for the week
waist. +1
chest. Same
arms. +1
legs. Same

 

[Dunstone]

Mesocycle 75 WB Pull Session 1

20min treadmill
10min HIIT

Step target unchanged 10000

 

[darkHORSE]

Thank you @darkHORSE the risk with Lantus your adipose can get out of control with in days if not on top of it, which is why coach has twice weekly check-ins

Makes sense. Gotta stay on top of it or things can go south quick. Good that your coach is keeping a close eye on it!

 

[darkHORSE]

test e per week
test d per week
primo e per week
mast e per week
Anavar (week 1-4)

 

[crackers]

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

Well thought-out plan. Have you found GH and TB500/BPC-157 noticeably improve recovery in past cycles?

 

[hubbles]

Everything's on point @Dunstone

You're definitely a man of discipline brother

 

[Dunstone]

Today's training
Mesocycle 75 WC Legs

30min recumbent bike

Slight Lantus change - to slow down weight gain, considering to cycle it 2wks on 2wks to be reviewed Friday check-in.

Slight reduction in meal 2 carbs 350 potatoes to 180

Pre and Intra Carbs drinks 150g HBCD powder to 120 goal BSL 4-5 post-training.

 

[Dunstone]

Mesocycle 75 WD push session 2 volume

10000 steps achieved

 

[hubbles]

Today's training
Mesocycle 75 WC Legs

30min recumbent bike

Slight Lantus change - to slow down weight gain, considering to cycle it 2wks on 2wks to be reviewed Friday check-in.

Slight reduction in meal 2 carbs 350 potatoes to 180

Pre and Intra Carbs drinks 150g HBCD powder to 120 goal BSL 4-5 post-training.

How did the tweaks play out... Did you notice any changes?

 

[Dunstone]

How did the tweaks play out... Did you notice any changes?

Yes, Coach was right onto it. Stopped the rapid gain, now to put back in those extra carbs with lower Lantus.

End of WeekCheckin
28March 2025
Weight: 98.5
Arms: 42/42
Chest: 122cm
Legs: 66/67
Waist:91

Mid Week Checkin
25 March 2025
Weight: 98.5
Arms: 42/42
Chest: 122cm
Legs: 66/67
Waist:91