Approved Log Dunstones 2025 competition log

[Dunstone]

Mesocycle 80 WC - Legs
LISS 60min elevated treadmill

 

[Dunstone]

Mesocycle 80 WD push/pull
LISS 60Mins

 

[Dunstone]

Mesocycle 80 WE shoulders/arms/abs
LISS 60mins treadmill

 

[Dunstone]

Mesocycle 80 WA push
LISS cardio 60mins
7km dawn walk with the wife this morning- bonus steps

Planning to check in tomorrow and I think I’ve got some weight changes in the bank this week. Photos will provide a clear representation of progress.

 

[ChasetheCase]

Looking forward to the photos!

 

[Dunstone]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan- deficit week 10
Mesocycle 80 wk2

Current peds:

Week Totals
170mg TRT
200mg Mast E

Fat Burners
Clen 60mcgs
Methylene blue 20mg

This week:
23 August
Weight: 90.7
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 87cm

Last Week:
16 August
Weight: 92.3
Arms: 41/41
Chest:. 120cm
Legs: 63/63cms.
Waist: 89cm

From the last check-in.
weight -1.6kg - Almost 14kg in 12wks!
waist. -2
chest. -2
arms. Same
legs. Same

Greeting close maybe 12%BF currently

Daily Steps if recorded:
13000 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: 3-4

Performance in the gym: 80% RPE week, strength good, still got progressive overloading ability, no fatigue

Digestion: ok

Sleep: consistent avg 7hrs

Recovery: remains ok, 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: No, have had a pretty solid week, diet is on point, sleep is solid, and stress is managed

Do you have any questions: No

 

[Dunstone]

Coach’s feedback from template review.

Last Week of deficit

Clenbuterol keeps doing it job, oxidizing a good amount of aditopse again this week.

Consider increasing clen.

Pictures- visual improvements, another good weight drop and waist has come in nicely.

Adjusting your posing- my frist ever 1/4 turn pic’s sent to coach. Front and Rear poses elbows are two high not allowing for lats to open. Posing in very new, some small changes but overall impressed with the execution of 1/4 turns.

So, continue deficit for two more weeks, clen can increase to 100mcgs if req

meal plan - Rinse and Repeat

• Protein 310g……….1240 calories
  Fats 40g…………….360 calories
  Carbs130g……… …480 calories
  Total.…………………1990 calories
• LISS 7x 1hr sessions
• 10000 daily step target

 

[Dunstone]

2025 Competition Log- Meal Plan
No big changes

Just fats moved from meal 2 to meal
4..

Meal 1
40g WPI and 20g Collagen protein
50g Freedom Cereal
10g prebiotic fibre support
1 small banana or 100g mixed berries
20g nut butter
10g glutamine
15g creatine

Post Workout shake
50g WPI in water
1 large Banana
5g glutamine

Meal 2
295g beef meatballs
180g mashedpotatoes
50-100g mixed green vegies/150g red capsicum
5g glutamine

Meal 3
280g shredded chicken breast
230g mashed pumpkin
50-100g mixed green vegies
50g avocado
5g glutamine

Meal 4
50g WPC casein
250g Woolworths Protein yogurt
40g peanut butter

Or

300g steak
100g mixed green vegetables
50g avocado


Shake if required
50g WPI in water

Target macros (Week 12)
Protein..310g……….1240 calories
Fats.……40g………..360 calories
Carbs…. 130g………480 calories
Total 1990 calories

 

[Dunstone]

Mesocycle 80 WB pull session
LISS 60mins completed

 

[Fletch Elliot]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan- deficit week 10
Mesocycle 80 wk2

Current peds:

Week Totals
170mg TRT
200mg Mast E

Fat Burners
Clen 60mcgs
Methylene blue 20mg

This week:
23 August
Weight: 90.7
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 87cm

Last Week:
16 August
Weight: 92.3
Arms: 41/41
Chest:. 120cm
Legs: 63/63cms.
Waist: 89cm

From the last check-in.
weight -1.6kg - Almost 14kg in 12wks!
waist. -2
chest. -2
arms. Same
legs. Same

Greeting close maybe 12%BF currently

Daily Steps if recorded:
13000 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: 3-4

Performance in the gym: 80% RPE week, strength good, still got progressive overloading ability, no fatigue

Digestion: ok

Sleep: consistent avg 7hrs

Recovery: remains ok, 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: No, have had a pretty solid week, diet is on point, sleep is solid, and stress is managed

Do you have any questions: No

Looking great @Dunstone ...glad to see your sleep got back on track last week

 

[Dunstone]

Looking great @Dunstone ...glad to see your sleep got back on track last week

Just in the tail end of the tren side effects, hopefully cleared out this week. Hope hold a conversation at work with the urge to thrroat punch them for breathing

 

[Fletch Elliot]

Just in the tail end of the tren side effects, hopefully cleared out this week. Hope hold a conversation at work with the urge to thrroat punch them for breathing

good luck with that mate