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

 

[YAT35Y]

Mesocycle 77 WC - Legs done
12000 Daily step completed

Night shifts for the rest of the week…

Big leg session there man bulk volume!!

 

[YAT35Y]

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

Interested to know the reasoning behind such high protein bro versus getting same cals from carbs?

 

[Dunstone]

Interested to know the reasoning behind such high protein bro versus getting same cals from carbs?

Hey @YAT35Y

It has been a while now that my protein was pushed from 2g to 3g/kg it is was done a couple of deficit phases ago, during the reverse phase then, Coach and I decided to increase my calorie intake by consuming additional protein instead of carbs. I made this change because during my previous reverse diet phase, I gained body fat very quickly leading to a traditional cutting diet after maintenance not a mini cut like I was hoping.

So, the plan was to add 300 calories, all from protein, and I've kept my protein intake at 3g per Kg of my maintenance body weight. As long as my digestion remains okay, we kept consuming aound 3g/kg of protein.

It helps that Ive been on this meal plan for over 5yrs, making small changes to optimise it for training goals is easier.

I found that last competition my calorie intake reduced due to removing fats and carbs from my meal plan, and my hunger levels remained mostly in control.

 

[Dunstone]

2025 Competition Traning Log

Client Name: Dunstone
Training Phase: 78
Length Of Phase: 4 weeks (Thursday and Sundays - Days Off)

WA - Push
A/ Incline Smith Machine Bench Press 3 sets

B/ Flat DB Chest Press *neutral grip* 3 sets

C/ Pec Deck 3 sets…10,8,6 reps

D/ Incline Bench Reverse DB Flys 3 sets…10,8,6 reps

E/ Seated DB Shoulder Press 3 sets…10,8,6 reps

F/ Cable Skull Crushers *straight bar attachemnt* 3 sets

G/ Seated Overhead DB Tricep Extension 3 sets…10,8,6 reps

H/ Cable Tricep Kickbacks 3 sets…12-15 reps each side

WB - Pull
A/ Weighted Pull-ups 3 sets…10,8,6 reps

B/ Rack Pulls *pull from below the knee roll* 3 sets…10,8,6 reps

C/ Bent Over Rows *pronated grip* 3 sets…10,8,6 reps

D/ Back Hyper-extension Machine *add weight if applicable* 3 sets…12-15 reps

E/ Cable Bicep Curl 3 sets…10,8,6 reps

F/ Alternating DB Hammer Curls 3 sets…10,8,6 reps

G/ Incline Bilateral DB Curls 3 sets…10,8,6 reps

H/ Cable Crunch *rope attachment* 3 sets…8-10 reps

WC - Legs
A/ Pendulum Squat *focus on vastus lateralis* 4 sets…10,8,8,6 reps

B/ Banded Leg Press *focus on vastus medialis* 4 sets…10,8,8, 6

C/ Leg Extension 4 sets…10,8,8,6 reps

D/ BB RDLs 4 sets…10,8,8,6 reps

E/ Seated Curl Machine 4 sets…10,8,8,6 reps
F/ Hip Adduction Machine 2 sets…12-15 reps

G/ Standing Calf Raises *rotate foot position each set to hit each calf head* 3 sets…12-15 reps

H/ BB HIp Thrusts 2 sets…12-15 reps

WD - Push + Pull
A/ Close Grip Bench Press *inner chest focused* 3 sets….12-15 reps

B/ Cross Over Cables 3 sets….12-15 reps

C/ One Arm DB Rows 3 sets….12-15 reps each side

D/ Seated Cable Rows *neutral grip* 3 sets….12-15 reps

E/ DB Shrugs 3 sets….12-15 reps

H/ Weighted Plank *40kg on lower back* 3 sets…1 rep till failure

WE - Arms
A/ Seated BB OHP 3 sets…10,8,6 reps

B/ Cable Front Raises *rope attachment* 3 sets…10,8,6 reps

C/ DB Lateral Raises 3 sets…10,8,6 reps

D/ Reverse EZ Bar Curl 3 sets…10,8,6 reps

E/ Preacher Curl Machine 3 sets…10,8,6 reps

F/ Tricep Pushdown *straight bar attachment* 3 sets…10,8,6 reps

G/ Weighted Dips *elbows in* 3 sets
10,8,6 reps

 

[Dunstone]

New Mesocycle introduced 70 RPE week!

Mesocycle 78 WA Push
12000 Steps

 

[slider45]

Post workout pic’s

Tank

 

[Dunstone]

Mesocycle 78 WB Pull session 70% RPE
12000 steps completed
1hr LISS completed

 

[Skays]

Still smashing it brother How's the general energy and motivation?

 

[Dunstone]

Still smashing it brother How's the general energy and motivation?

Hey @Skays! Thanks so much for reaching out!

I'm feeling motivated and lucky to have a simple life. The most challenging part, though, is that the competition this year lasts for 17 weeks! That feels like quite a long journey, especially since we all want to see results right away.

Last week, a surplus and maintenance phases ended and deficit approaching marking the first calorie reduction in nearly six months. Energy levels are stable, cardio remains at a low intensity, and step count is within a manageable range.

It's time to get comfortable and let the weeks pass by. Stick to the plan, enjoy the meals, and get those steps in.

Hope you're well, brother!

 

[Skays]

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.

 

[VMfreaks]

@Dunstone still following you bro

 

[Dunstone]

@Dunstone still following you bro

Appreciate that @VMfreaks