Approved Log Dunstones 2025 competition log

[Dunstone]

Hey brother, are you buying ready made meals or making these yourself?

These are all homemade meals, meal preps and frozen the week.

 

[Dunstone]

Mesocycle 80 WB pull session
LISS 60mins elevated treadmill HR 100-110

So a consistent week.

• All training sessions done
• All cardio targets hit
• All meals as per plan
• Sleep has been consistent

Deficit phase completed - check in tomorrow

 

[Dunstone]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan- deficit week 12
Mesocycle 80 wk3

Current peds:
Week Total
170mg TRT
200mg Mast E

Fat Burners
Clen 80/100mcgs
Methylene blue 20mg

This week:
30 August
Weight: 89.7
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 86cm

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

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

Daily Steps if recorded: 1400 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 only one night disturbed by work

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 fiague/rest break required- Feeling really good, deficit not affecting could go on for a few more weeks. Another pretty solid week, diet is on point, sleep is solid, and stress is managed

Do you have any questions: lookinng for a very conservative blast out of this deficit, maybe only additional of 200cals weeks 1, then 1-200 each week for the next three, then push when insulin comes in.

 

[Dunstone]

Deficit phase progress. 15kg loss

• Starting Weight 104kg today's weight 89kg
• 13 weeks of 17 weeks completed
• 12 weeks in a deficit.
• No off plan meals
• Consistency with cardio
• No gym sessions missed

 

[Dunstone]

Porgress 2024 same time frame

 

[Dunstone]

Please note that there will be a slight delay in the coaches' feedback today. Some team members are currently in their peak week preparing for competitions in South Aus and Tas. We appreciate your patience, and the feedback along with the game plan will be uploaded later today or by tomorrow at the latest. Thank you for your understanding!

 

[Dunstone]

Coach’s feedback from template review.
Improvement from last deficit.

Cease Clenbuterol did its job, oxidizing a good amount of aditopse again this week.

Introduce PEDs and Peptides

Pictures- noticable improvement for the 12 weeks, and successful surplus period gain in lacking body parts

Meal plan - Reverse Diet phase

Target macros (Week 13)
Protein 310g……….1240 calories
Fats 30g…………….270 calories
Carbs. 180g………720 calories
Total 2330 calories

• LISS 7x 1hr sessions
• 10000 daily step target

 

[Dunstone]

2025 Competition Log- Meal Plan

***changes in bold***

Meal 1
40g WPI and 20g Collagen protein
80g 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
2 pieces of fruit
5g glutamine

Meal 2
280g shredded chicken / 295g beef meatballs
175g rice or 350g potatoes
50-100g mixed green vegies/Capsicum Onion mix
50g avocado
5g glutamine

Meal 3
295g topside steak
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 steak
100g mixed green vegetables
50g avocado

Shake if required
50g WPI in water

Target macros (Week 13)
Protein 310g…….1240 calories
Fats 30g………..270 calories
Carbs. 180g………720 calories
Total 2330 calories

 

[Dunstone]

Rest Day Today

• LISS completed
• Meal prep done

Legs in the morning

 

[Dunstone]

Mesocycle 80 WC Legs
LISS 60min Elevated Treadmill

 

[Fletch Elliot]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan- deficit week 12
Mesocycle 80 wk3

Current peds:
Week Total
170mg TRT
200mg Mast E

Fat Burners
Clen 80/100mcgs
Methylene blue 20mg

This week:
30 August
Weight: 89.7
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 86cm

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

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

Daily Steps if recorded: 1400 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 only one night disturbed by work

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 fiague/rest break required- Feeling really good, deficit not affecting could go on for a few more weeks. Another pretty solid week, diet is on point, sleep is solid, and stress is managed

Do you have any questions: lookinng for a very conservative blast out of this deficit, maybe only additional of 200cals weeks 1, then 1-200 each week for the next three, then push when insulin comes in.

Looking great @Dunstone at sub 90kg

 

[Dunstone]

Looking great @Dunstone at sub 90kg

Thanks @Fletch Elliot, hopefully keep this conditioning and fill out over the next few weeks.

 

[Dunstone]

Forced Rest Day today due to work
LISS completed

@ozsteroids Lets go!
Wolverine Stack Started today
TB500 + BPC + GHK-Cu.

TB500 0.5ml 5mg all of it E5D
BPC157 0.2ml 500mcgs ED
GHK-cu .05ml 1mg ED
M2T 0.1ml 100mcgs E3D

Growth Factors- Anabolics
Testosterone, Short-acting 19-nors, and DHTs

Sus250 0.35mls twice weekly 100mg
NPP 0.25mls 25mg daily
Mast E 0.3mls 70mg daily

 

[Dunstone]

Mesocycle 80 WD push/pull
LISS 60min elevated treadmill

@ozsteroids Var commenced today, great pump and fullness, impressed with the addition

 

[hubbles]

2025 Competition Coachs Check-in

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

Team HRVSTKA
Current plan- deficit week 12
Mesocycle 80 wk3

Current peds:
Week Total
170mg TRT
200mg Mast E

Fat Burners
Clen 80/100mcgs
Methylene blue 20mg

This week:
30 August
Weight: 89.7
Arms: 41/41
Chest:. 118cm
Legs: 63/63cms.
Waist: 86cm

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

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

Daily Steps if recorded: 1400 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 only one night disturbed by work

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 fiague/rest break required- Feeling really good, deficit not affecting could go on for a few more weeks. Another pretty solid week, diet is on point, sleep is solid, and stress is managed

Do you have any questions: lookinng for a very conservative blast out of this deficit, maybe only additional of 200cals weeks 1, then 1-200 each week for the next three, then push when insulin comes in.

You really leaned down brother. Photos look epic

 

[Dunstone]

You really leaned down brother. Photos look epic

Thanks @hubbles hopefully haven’t peaked too early …..