Approved Log Dunstones 2025 competition log

[Dunstone]

Mesocycle 78 WC Legs
6000 of 12000 steps completed
35min Treadmill

 

[Dunstone]

Mesocycle 78 WD push/pull volume session
11000 steps of 12000 goal done before 10am

 

[ChasetheCase]

That's some good effort! Is that like a 2hr walk?

 

[Dunstone]

That's some good effort! Is that like a 2hr walk?

On my days off, a morning walk with the wife the usual track is 7km, which typically takes us around 1 hour and 10 minutes, allowing me to reach about 9500 steps. When I’m working, I make it a point to include a 30-minute treadmill session after my gym workout, which helps me accumulate approximately 4500 steps.

 

[Dunstone]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan- deficit week 3
Mesocycle 78 w2 rpe80

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

Fat Burners
SR9009 20mg daily
Methylene blue 16mg

This week:
28 June
Weight: 100.3
Arms: 42/42
Chest:. 122cm
Legs: 66/68cms.
Waist: 94cm

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

From the last check-in.
weight -500g
waist. -1cm
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: this week had a more stable schedule allowing consistent meal timing

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, all boxes ticked - training, diet, and steps all done

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

 

[Dunstone]

Check-in Photos

 

[Dunstone]

Coach’s feedback from template review.

• meal plan -unchanged
• Target macros (Week 5)
  
  • Protein 310g……….1240 calories
    Fats 40g…………….360 calories
    Carbs 270g…………1080 calories
    Total.…………………2680 calories
• Increased LISS 4- 1hr sessions
• NEAT Increased - Steps 14000

 

[Dunstone]

2025 Competition Log- Meal Plan Wk5
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 or 3 medium bananas
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
230g mashed pumpkin or 180 mashed potatoes
50-100g mixed green vegies
50g avocado
5g glutamine

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

Target macros (Week 5)
Protein 310g………..1240 calories
Fats 40g……………..360 calories
Carbs 270g…………1080 calories
Total.…………………2680 calories

 

[Dunstone]

Just waiting on the chicken to be ready to complete meal prep week 5