Approved Log Dunstones 2025 competition log

[Dunstone]

Yeah it's along one but I wish I could have taken part. I'm just looking at staying lean and trying to hold on to as much muscle as possible. Gone are the days of chasing size . Truth be told, I actually don't mind. I'm just keeping it simple now.

We all get to that age

 

[Dunstone]

Mesocycle 78 WC Legs
12000 steps

 

[Dunstone]

Mesocycle 78 WD PUSH/PULL vol.
12000 steps target

 

[ChasetheCase]

12k steps a day, that's fantastic, I really need to start getting up in the morning and doing some walking. Keep considering buying a weight vest to do so. Read a lot of good things about it.

 

[Dunstone]

weighted cardio=great results but not fun! It has been a long time since they were in my cardio plan.

This week has definitely had its challenges! With a 75-minute drive each way for work from 7 am to 5 pm, I've been getting up at 3:30 am to make it to the gym by 5. I'm also at work by 6:30 to shower and get ready. It's been a bit tough to hit my step goal, but I've squeezed in a few treadmill sessions to help out.

 

[Dunstone]

2025 Competition Coachs Check-in

https://www.instagram.com/team_hrvtska?igsh=MXF5dWc1NzR4ZjdmNg==

Team HRVSTKA
Current plan- deficit week 2
Mesocycle 77 w4 rpe100
Current peds: Week Totals
170mg TRT
100mg Mast E
100mg Tren E

Fat Burners
SR9009 20mg daily

This week:
21 June
Weight: 100.8
Arms: 42/42
Chest:. 122cm
Legs: 66/68cms.
Waist: 95cm

Last Week:
15 June
Weight: 102.7
Arms: 42/42
Chest:. 122cm
Legs: 66/68cms.
Waist: 95cm

From the last check-in.
weight - 1.9kg
waist. Same
chest. Same
arms. Same
legs. Same

Daily Steps if recorded:
12000+

Did you stick to meals for the week: yes

Have you eaten of the plan at all: No

Were meals timed evenly: mostly depending on work commitments and rotational night shifts meals some meals had to be swapped around

Have you been drinking water target: 3l-4l

Performance in the gym:
New Mesocycle this week has been good, back to 70% RPE has felt pretty good, solid pumps

Digestion: good

Sleep: last block of nights this weekend end still so some accumulated fatigue

Recovery: still feeling good

Stress Levels: ok

Are you struggling with anything atm ie food, gym, life in general:
Nil issues

Cardio sessions and volume:
2 x LISS

Do you have any concerns at all:
Been a good week, training, diet, and steps all done

Do you have any questions:
None this week, still happy with the plan that we have.

 

[Dunstone]

Coach’s feedback from template review.

• Revised meal plan -310cals
• Target macros (Week 4)
• Protein 310g……….1240 calories
  Fats 40g…………….360 calories
  Carbs 270g…………1080 calories
  Total.…………………2680 calories
• LISS x2 1hr
• Steps 12000

 

[Dunstone]

Mesocycle 78 WE Arms/Shoulders

 

[Dunstone]

2025 Competition Log- Meal Plan Wk4
Changes in bold…

Meal 1
40g WPI and 20g Collagen protein
85g freedom cereal
1 small banana or 100g mixed berries
20g nut butter
5g glutamine

Post Workout shake
70g WPI in water
100 gummy bears****
5g glutamine
5g creatine *Optional*

Meal 2
280g chicken/ 295g steak
265g basmati rice
50-100g mixed green vegies
50g avocado
5g glutamine

Meal 3
280g chicken/ 280g pork/ 295g steak
180g potatoes
50-100g mixed green vegies
50g avocado
5g glutamine

Meal 4
50g WPC casein
250g Woolworths Protien yougart
25g freedom cereal
20g peanut butter

Target macros (Week 4)
Protein 310g………..1240 calories
Fats 40g……………..360 calories
Carbs 270g…………1080 calories
Total.…………………2680 calories

 

[Dunstone]

Just need to add a carb sources and meal prep is almost done….

 

[Dunstone]

Mesocycle 78 WC legs….

 

[Dunstone]

Last two weeks Stats!

 

[Yokoblade]

Coach’s feedback from template review.

• Revised meal plan -310cals
• Target macros (Week 4)
• Protein 310g……….1240 calories
  Fats 40g…………….360 calories
  Carbs 270g…………1080 calories
  Total.…………………2680 calories
• LISS x2 1hr
• Steps 12000

Wow that is well organised

 

[Dunstone]

Wow that is well organised

I feel incredibly fortunate to have a fantastic support system backing me in my training and meal plans.

Their trust and encouragement make all the difference on this journey as it did in the last one.