Dunstone Training Log Template!
Age:
48
Current Weight:
100.4kg
Height:
177cm
Body Fat %: (if applicable)
Not measured
Training Experience:
Just to give a brief introduction, I am a 48-year-old married father of two. I work full-time on rotational shift work, alternating between two days and two nights.
I have been weight training for 30+ years, but would only consider the last 5 years a serious. Why the last five, well I was fortunate enough to find team HRVTSKA.
Cycle Stack:
Prescribed TRT (test blend) 170mg week divided into x2 injections life long duration!
Given the short time frame and a significant calorie deficit, I don't think there is any need to use any fat burners such as Clen or T3 but will update if I do.
AI & PCT :
Not required
Supplements Used:
Bulk Nutrients Thermowhey
Bulk Nutrients Glutamine
Bulk Nutrients Creatine
Apple cider vinegar 20ml
Omega 3 and Omega 6 blend 2:1 ratio (flaxseed oil) 10ml
Multivitamin
Aspirin
L-Carnitine 600mg/ml- 300mg s/c pre training (premium supps)
Pre workout- fraction labs deficit and attention
Sleep Stack
Diet Overview:
My diet is focus on minimal GI inflammation in principle, gluten free, lactose free, and whole foods.
Carbs around training and fats others times
Target macros prior to start
Protein 310g……….1240 calories
Fats 40g…………….360 calories
Carbohydrate 330g………1320 calories
Total 2960 calories
Condiments or cooking oils are not weighed out but remain consistent throughout all phases.
Macros are divided into 5 whole meals and post training shake and carbs
Remove post workout shake on days I don’t train which brings in some carb cycling into the diet.
Training Schedule:
Length of each Mesocycle is 4weeks
4 weeks (Thursday and Sundays - Days Off) depending on shifts sometimes these days need modifying.
Progressive overloading with focus on time under tension.
Current training split
Monday- Chest and Tri’s
Tuesday- Back and Bi’s and Calves
Wednesday- Shoulders and Forearms
Thursday- off
Friday- Legs
Saturday- chest/shoulders/arms
RPE increases each week 70/80/90/100
-Workouts tracked with Gym Hero Pro.
Cardio: 2x1hr LISS again given the mini cut diet plan I'm not expecting this to get much more than 5 times a week.
NEAT 9-10000 steps tracked and is in addition to LISS.
- Steps tracked with Garmin Fenix
Goal for the Competition:
While this competition setup for a conventional cut or a serious bulk/recomp period, however I’m pretty keen on trying a Mini-Cut which maybe not the most ideal plan.
Having just finished a 4 week maintenance phase, post blast period in a surplus where I gain 8kg in 8weeks.
I’m kicking off the comp by a very aggressive 4-6 week mini-cut roughly 30% reduction in calories(never tried before as body comp often led into a full cut).
All going well a 6 week reverse phase to hold condition harden up and fill out.
Health Status:
I’m in generally good health with no major medical conditions.
Age:
48
Current Weight:
100.4kg
Height:
177cm
Body Fat %: (if applicable)
Not measured
Training Experience:
Just to give a brief introduction, I am a 48-year-old married father of two. I work full-time on rotational shift work, alternating between two days and two nights.
I have been weight training for 30+ years, but would only consider the last 5 years a serious. Why the last five, well I was fortunate enough to find team HRVTSKA.
Cycle Stack:
Prescribed TRT (test blend) 170mg week divided into x2 injections life long duration!
Given the short time frame and a significant calorie deficit, I don't think there is any need to use any fat burners such as Clen or T3 but will update if I do.
AI & PCT :
Not required
Supplements Used:
Bulk Nutrients Thermowhey
Bulk Nutrients Glutamine
Bulk Nutrients Creatine
Apple cider vinegar 20ml
Omega 3 and Omega 6 blend 2:1 ratio (flaxseed oil) 10ml
Multivitamin
Aspirin
L-Carnitine 600mg/ml- 300mg s/c pre training (premium supps)
Pre workout- fraction labs deficit and attention
Sleep Stack
- CBD oil 100mg nonTHC (Prescribed)
- Melatonin 5mg (Compounding Pharmacy)
- Doxylamine 50mg
- DISP 200mcgs s/c (premium supps)
- Sleep will be tracked with Sleep Cycle app.
Diet Overview:
My diet is focus on minimal GI inflammation in principle, gluten free, lactose free, and whole foods.
Carbs around training and fats others times
Target macros prior to start
Protein 310g……….1240 calories
Fats 40g…………….360 calories
Carbohydrate 330g………1320 calories
Total 2960 calories
Condiments or cooking oils are not weighed out but remain consistent throughout all phases.
Macros are divided into 5 whole meals and post training shake and carbs
Remove post workout shake on days I don’t train which brings in some carb cycling into the diet.
Training Schedule:
Length of each Mesocycle is 4weeks
4 weeks (Thursday and Sundays - Days Off) depending on shifts sometimes these days need modifying.
Progressive overloading with focus on time under tension.
Current training split
Monday- Chest and Tri’s
Tuesday- Back and Bi’s and Calves
Wednesday- Shoulders and Forearms
Thursday- off
Friday- Legs
Saturday- chest/shoulders/arms
RPE increases each week 70/80/90/100
-Workouts tracked with Gym Hero Pro.
Cardio: 2x1hr LISS again given the mini cut diet plan I'm not expecting this to get much more than 5 times a week.
NEAT 9-10000 steps tracked and is in addition to LISS.
- Steps tracked with Garmin Fenix
Goal for the Competition:
While this competition setup for a conventional cut or a serious bulk/recomp period, however I’m pretty keen on trying a Mini-Cut which maybe not the most ideal plan.
Having just finished a 4 week maintenance phase, post blast period in a surplus where I gain 8kg in 8weeks.
I’m kicking off the comp by a very aggressive 4-6 week mini-cut roughly 30% reduction in calories(never tried before as body comp often led into a full cut).
All going well a 6 week reverse phase to hold condition harden up and fill out.
Health Status:
I’m in generally good health with no major medical conditions.
