Approved Log Dunstones 2025 competition log

[Dunstone]

Meals on repeat
Meal 2 post-workout
Chicken potatoes and green Veggies

Pre-Night Shift fuel

 

[slider45]

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

People don’t realise how calculated this really is. Every gram here has a purpose. The timing, macros, food sources. All chosen for digestion recovery and output. This is the part no one sees or pays attention to which blows my mind. Everyone talks gear, but this right here is where real results come from. You’re doing an amazing job my man. The other hard part is sticking to it. I know this cause I did the exact same thing for years and know the effort and dedication involved.

 

[Dunstone]

People don’t realise how calculated this really is. Every gram here has a purpose. The timing, macros, food sources. All chosen for digestion recovery and output. This is the part no one sees or pays attention to which blows my mind. Everyone talks gear, but this right here is where real results come from. You’re doing an amazing job my man. The other hard part is sticking to it. I know this cause I did the exact same thing for years and know the effort and dedication involved.

Hey @slider45
Thank you, truly — that means a lot coming from someone who’s walked the same path. You’re spot on — it’s all in the details, and consistency is the real battle. The food, the timing, the precision… it’s not glamorous, but it’s everything. I’ve got huge respect for anyone who’s done this properly, because you know it’s not just physical — it’s mental, it’s lifestyle. Appreciate the support more than you know.

 

[Dunstone]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan- deficit week 6
Mesocycle 79 wk1 80% rpe

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

Fat Burners
SR9009 20mg daily
Methylene blue 20mg
Clen 60mcgs pre-LISS

This week:

26th July
Weight: 95.6
Arms: 41/41
Chest:. 120cm
Legs: 66/66cms.
Waist: 93cm

Last Week:
Weight: 97
Arms: 41/41
Chest:. 120cm
Legs: 66/66cms.
Waist: 93cm

From the last check-in.
weight -1.4kg
waist. Same
chest. Same
arms. Same
legs. Same/Same

Daily Steps if recorded:
14500 average for week which partly includes LISS.

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: 80% 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, feel locked in now to this deficit. Looking forward to the next few weeks

Do you have any questions: No

 

[Dunstone]

This week, I introduced small adjustment by replacing SLU332 with Clen. Clen will be incorporated into my routine for the next two weeks at a dosage of 60mcgs before I switch back to SLU.

Been a good week with some recomp, especially obvious in my quads with speration and some detail obvious despite being unshaved!

Looking forward to seeing how this change impacts my progress this week.

 

[Dunstone]

This weeks data drop:

• Gym stats
• 4wk weight trends
• 4wk step count

 

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

Meal 3
280g pork/ 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

300g Smoked Beef meatballs
100g mixed green vegetables
50g avocado


Shake if required
50g WPI in water

Target macros (Week 8)
Protein..310g……….1240 calories
Fats.……40g………..360 calories
Carbs…..170g………680 calories
Total 2280 calories

 

[Dunstone]

Coach’s feedback from template review.
Obvious recomp seen in pic’s, nice reduction in adipose tissue, nil changes required and the same cardio and meal plan

Another 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]

Post nights so day off Mesocycle

• Just LISS 60mins elevated treadmill done

 

[Dunstone]

Mesocycle 79 WC leg session 2
LISS elevated treadmill 60mins


This Sunday I completed a six-week cycle of SR9009, and honestly, I don't think it added much value to my regimen. As I strategise my competition plan, I’m leaning towards incorporating SARMs. Still, reflecting on this experience, I feel that for the cost and benefits I perceived, it would be more effective to stick with Anavar at a dosage of 10-20mg daily next time. The results just didn’t justify the investment this round.

Anavar will be incorporated in the coming weeks as we monitor progress with the current deficit. Our goal is to complete the last two weeks of the deficit phase with anavar, aiming for a total of 8 to 10 weeks of deficit, wrapping up at the end of August. Following this, we'll transition into a conservative reverse phase for four weeks and continue Anavar @ 10-20mg into September, with a check-in scheduled for October 1.

This approach we are aiming for lean and full look .

 

[Dunstone]

Meal 2 post -workout
Smoked Beef Meatballs, Mashed Pumpkin, Avocado, and mixed greens.

 

[Dunstone]

Mesocycle 79 WA Push
60mins LISS completed

 

[Dunstone]

Rinse and Repeat - Locked in!
Meal 2 post-workout meal
Pork 280g / 180g Baked potato / 100g mixed greens.

As I near the milestone of a 10kg weight loss, I've noticed an intense surge of hunger. It's become quite a challenge to stick to my meal schedule!

But veins are coming

 

[Dunstone]

Mesocycle 79 WB pull session
60mins LISS completed
Plus a 7km walk

 

[Dunstone]

Mesocycle 79 WC Legs
Just 45mins of LISS this morning

 

[Dunstone]

Mesocycle 79 WD Push/Pull
LISS completed 60 minutes elevated treadmill

Leaning out nicely, Quads' post legs yesterday

 

[SpoonT]

Mesocycle 79 WD Push/Pull
LISS completed 60 minutes elevated treadmill

Leaning out nicely, Quads' post legs yesterday

Quads looking good! Goals right there, super lean.

 

[Dunstone]

Mesocycle 79 WE shoulders/arms/abs
LISS 60min treadmill

Calves look sharp this morning!

 

[Skays]

Legs are on point brother!

 

[Dunstone]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan- deficit week 7
Mesocycle 79 wk2 80% rpe
Current peds:
Week Totals
170mg TRT
100mg Mast E
100mg Tren E

Fat Burners
Methylene blue 20mg
Clen 60mcgs pre-LISS

This week: 2nd August

Weight: 94.2
Arms: 41/41
Chest:. 120cm
Legs: 64/65cms.
Waist: 92cm

Last Week: 26th July

Weight: 95.6
Arms: 41/41
Chest:. 120cm
Legs: 66/66cms.
Waist: 93cm

Daily Steps if recorded:
15000 average for week which partly includes LISS.

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: 80% RPE week, good strength and endurance

Digestion: good

Sleep: consistent avg 7hrs

Recovery: seems to be good, 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:
Starting to string a few good week, feel locked in now to this deficit. Looking forward to the next few weeks

Do you have any questions: No


Two pics 8 weeks apart 10kgs down… only 1/2way there!