Approved Log Dunstones 2025 competition log

[Dunstone]

Rest Day - Just 10000 steps in the bank

 

[Dunstone]

Mesocycle 77 WD pull volume session

 

[Dunstone]

Morning

Mesocycle 77 WE push volume session

 

[Dunstone]

Post workout pic’s

 

[Dunstone]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan- deficit week 1
w4 rpe100

Current peds:
Week Totals
170mg TRT
100mg Mast E
100mg Tren E

Fat Burners
SR9009 20mg daily

This week:
15 June

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

Last Week:
8 June

Weight: 103.5
Arms: 42/42
Chest:. 122cm
Legs: 66/68cms.
Waist: 95cm

From the last check-in.
weight -800g
waist. Same
chest. Same
arms. Same
legs. Same

Daily Steps if recorded:
10000+

Did you stick to meals for the week: yes

Have you eaten of the plan at all: Saturday off plan meal

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

Performance in the gym:
Solid this week, strength and endurance into sets was good especially with 100% rpe week

Digestion: good

Sleep: back on nights 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 1hr LISS

Do you have any concerns at all:
This week made an error in meal prep resulting in a increased sodium intact this week.

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

 

[Dunstone]

Check-in Photos

 

[Dunstone]

Coach’s feedback from template review.

• Repeated meal plan due to sodium issue
• Target macros (Week 3)
  Protein 310g……….1240 calories
  Fats 50g…………….450 calories
  Carbohydrate 320g..1280 calories
  Total.…………………2970 calories
• LISS x2 1hr
• Steps increased from 10000 back to 12000

 

[Dunstone]

2025 Competition Log- Meal Plan week 3

Meal 1
30g WPI and 20g Collagen protein
55g freedom cereal
1 small banana or 100g mixed berries
20g nut butter
5g glutamine

Post Workout shake
59g WPI in water
115g gummy bears
5g glutamine
5g creatine *Optional*

Meal 2
59g WPI/ 230g chicken/pork meatballs
265g basmati rice or 85g gluten free pasta *raw*
50-100g mixed vegetables
20g raw nuts
5g glutamine

Meal 3
245g Beef Meatballs
265g basmati rice
50-100g mixed vegetables
20g raw nuts
5g glutamine

Meal 4
59g Whey Casien
200 High Protien Woolies yogurt 40g peanut butter
50 freedom cereal
5g glutamine

Protein 310g……….1240 calories
Fats 50g…………….450 calories
Carbs 320g…………1280 calories
Total.…………………2970 calories