Approved Log Dunstones 2025 competition log

[ChasetheCase]

Had to double take that photo, thought the potato was a Yorkshire pudding!

 

[Dunstone]

Had to double take that photo, thought the potato was a Yorkshire pudding!

Boiled potatoes- air fried

 

[Fletch Elliot]

Looking in good form second time round @Dunstone

 

[Dunstone]

Looking in good form second time round @Dunstone

Hey, thanks @Fletch! I appreciate your support! I feel a bit behind compared to last season, there is still a opportunity to make some positive changes. I started at a heavier weight this time, and still holding which I think is a result of my current mix of mast and tren. I still have about 400 calories I can adjust, and I'm also increasing my cardio last season due the the scale not moving. With 17 weeks in this years comp, I’m confident I can make significant progress by week 12 and plan to allocate about 4 weeks at the end to focus on filling out. Hopefully see the results!

 

[Fletch Elliot]

Hey, thanks @Fletch! I appreciate your support! I feel a bit behind compared to last season, there is still a opportunity to make some positive changes. I started at a heavier weight this time, and still holding which I think is a result of my current mix of mast and tren. I still have about 400 calories I can adjust, and I'm also increasing my cardio, which should help a lot. With 17 weeks in this years comp, I’m confident I can make significant progress by week 12 and plan to allocate about 4 weeks at the end to focus on filling out. Hopefully see the results!

Its a long one this year. Very solid starting weight, still looking pretty tight at your current 98kg.

Good luck with the comp mate, will be following!

 

[Dunstone]

Mesocycle 79 WC Legs
1-hr LISS elevated treadmill
10000 steps completed

Now off to work …

 

[Dunstone]

Groundhog Day

Mesocycle 79 WD push/pull
1hr LISS cardio on treadmill

 

[Dunstone]

Rinse and Repeat

Mesocycle 79 WE shoulders/arms/abs
1hr Elevated Treadmill LISS

 

[Dunstone]

Mesocycle 79 WC Legs extra session
1-hr LISS elevated treadmill 6degrees 6km/hr.

One more sleep for checking in

 

[Dunstone]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan- deficit week 5
Mesocycle 79 wk1 70% rpe

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

Fat Burners
SR9009 20mg daily
Methylene blue 16mg
SLU-PP 332 currently 1500mcgs

This week:
20 July
Weight: 97kg
Arms: 41/41
Chest:. 120cm
Legs: 66/66cms.
Waist: 93cm

Last Week:
Weight: 98.7
Arms: 42/42
Chest:. 121cm
Legs: 66/66cms.
Waist: 94cm

From the last check-in.
weight -1.7kg
waist. -1
chest. -1cm
arms. -1/-1
legs. Same/Same

Daily Steps if recorded: 12000 average for week

Did you stick to meals for the week: yes

Have you eaten of the plan at all: No

Were meals timed evenly: consistent meal timing

Have you been drinking water target: 4+

Performance in the gym: has been a easier week with a 70% RPE week, good strength and endurance

Digestion: v’good

Sleep: consistent avg 7hrs

Recovery: no issue, no fatigue, and feel ready to train as per the plan

Stress Levels: ok

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

Cardio sessions and volume:
7 x LISS

Do you have any concerns at all:
Been a good week, has some renewed focus moving to LISS based cardio v’s steps.

Do you have any questions: No

 

[Dunstone]

Rest day today….

Just LISS which has been completed

 

[Dunstone]

Coach’s feedback from template review.

Rinse and Repeat Week.

meal plan - Unchanged

• Protein 310g……….1240 calories
  Fats 40g…………….360 calories
  Carbs 170g…………680 calories
  Total.…………………2280 calories
• LISS 7x 1hr sessions
• NEAT 10000 steps

 

[Dunstone]

2025 Competition Log- Meal Plan

Meal 1
40g WPI and 20g Collagen protein
50g Freedon Cerel
10g prebiotic fibre support
1 small banana or 100g mixed berries
20g nut butter
5g glutamine

Post Workout shake
50g WPI in water
75g natural confectionery snakes or three pieces fruit
5g glutamine
5g creatine *Optional*

Meal 2
280g chicken/ 295g beef meatballs
230g pumpkin or 180g potatoes
50-100g mixed green vegies
50g avocado
5g glutamine

Meal 3
280g chicken/ 295g beef meatballs
230g pumpkin or 180g potatoes
50-100g mixed green vegies
50g avocado
5g glutamine

Meal 4
50g WPC casein
250g Woolworths Protein yogurt
20g peanut butter

Or

295g porterhouse steak
100g mixed green vegetables
50g avocado


Shake if required
50g WPI in water

Target macros (Week 7)
Protein..310g……….1240 calories
Fats.……40g………..360 calories
Carbs…..170g………680 calories
Total 2280 calories

 

[Dunstone]

This Weeks Data and Weght trend

 

[Dunstone]

Consulted CHAT gpt this afternoon about my currently meal plan…

Strengths of the Plan
• High in protein: Ideal for muscle maintenance and growth, especially around workouts.
• Balanced whole food sources: Includes lean meats, fibrous vegetables, complex carbs, and healthy fats.
• Prebiotics and glutamine: Supports gut health and recovery.
• Optional creatine: Great addition for strength and performance.

This setup keeps:
• Protein high for lean mass preservation
• Carbs around workouts for energy and recovery
• Fat moderate for hormones and satiety

 

[Dunstone]

Mesocycle 79 WA push
Ran out of time for LISS only achieved 45mins.

Bit more detail on back without all that hair

 

[Dunstone]

Mesocycle 79 WB pull session
60mins LISS completed

 

[Dunstone]

Mesocycle 79 WC legs
LISS 60mins treadmill

 

[Dunstone]

Mesocycle 79 WD push/pull
LISS 60min Elevated treadmill HR 104-120 range

 

[Dunstone]

Mesocycle 79 WE shoulders/arms/abs
60mins LISS completed