@Broken man I've used MENT (max dose 20mg) twice both time stacked with novorapid as a pre workout. The last time I alternated two weeks s’drol and two weeks MENT, I felt that MENT was better than s’drol for me as a pre with better strength and pump. I agree difficult with exotics and ugl’s it can be a little hit and miss.
Approved Log My $5k competition Log - Dunstone
- Thread starter Dunstone
- Start date
@Broken man I've used MENT (max dose 20mg) twice both time stacked with novorapid as a pre workout. The last time I alternated two weeks s’drol and two weeks MENT, I felt that MENT was better than s’drol for me as a pre with better strength and pump. I agree difficult with exotics and ugl’s it can be a little hit and miss.
https://www.instagram.com/team_hrvtska?igsh=MXF5dWc1NzR4ZjdmNg==
Team HRVSTKA
Current plan- Reverse Wk1
Mesocycle 70 wk1- 70%rpe
Last training break- August 10 2024
Current peds: 170mg TRT only
This week:
Nov 9th
Weight: 90.6kg
Arms: 40/40
Chest:. 118cm
Legs: 63/64cms.
Waist: 87cm
Last Week:
Nov 3rd
Weight: 90.0kg
Arms: 40/40
Chest:. 118cm
Legs: 63/64cms.
Waist: 87cm
From the last check-in.
weight +600g
waist. Same
chest. Same
arms. Same
legs. Same
Daily Steps if recorded: target step 12000+ achieved over the week
Did you stick to meals for the week: yes
Have you eaten of the plan at all: No
Were meals timed evenly: couple of time meal spacing was compressed due work
Have you been drinking water target: 3-4l
Performance in the gym: strength and stamina is good.
Digestion: better
Sleep: sill having issues
Sleep Stack
Stress Levels: ok
Are you struggling with anything atm ie food, gym, life in general: Nil issues, just ticking boxes weeek
Cardio sessions and volume: 2 x1hr LISS
Do you have any concerns at all:No
Do you have any questions:No
Team HRVSTKA
Current plan- Reverse Wk1
Mesocycle 70 wk1- 70%rpe
Last training break- August 10 2024
Current peds: 170mg TRT only
This week:
Nov 9th
Weight: 90.6kg
Arms: 40/40
Chest:. 118cm
Legs: 63/64cms.
Waist: 87cm
Last Week:
Nov 3rd
Weight: 90.0kg
Arms: 40/40
Chest:. 118cm
Legs: 63/64cms.
Waist: 87cm
From the last check-in.
weight +600g
waist. Same
chest. Same
arms. Same
legs. Same
Daily Steps if recorded: target step 12000+ achieved over the week
Did you stick to meals for the week: yes
Have you eaten of the plan at all: No
Were meals timed evenly: couple of time meal spacing was compressed due work
Have you been drinking water target: 3-4l
Performance in the gym: strength and stamina is good.
Digestion: better
Sleep: sill having issues
Sleep Stack
- CBD oil 100mg nonTHC
- Melatonin 5mg
- Phergan 25mg prn
- Doxylamine 50mg
- DISP 200mcgs s/c
Stress Levels: ok
Are you struggling with anything atm ie food, gym, life in general: Nil issues, just ticking boxes weeek
Cardio sessions and volume: 2 x1hr LISS
Do you have any concerns at all:No
Do you have any questions:No
Attachments
Coaches Game Plan
Body composition remains good.
More Calories this week from fats
Steps - 10000
Cardio - 2x1hr LISS
Mesocycle- Mesocycle 70 RPE 80%
Target macros ( Reverse Week 2)
Protein 310g……….1240 calories
Fats 30g…………….270 calories (increased)
Carbohydrate 170g………680 calories
Total 2190 calories
Body composition remains good.
More Calories this week from fats
Steps - 10000
Cardio - 2x1hr LISS
Mesocycle- Mesocycle 70 RPE 80%
Target macros ( Reverse Week 2)
Protein 310g……….1240 calories
Fats 30g…………….270 calories (increased)
Carbohydrate 170g………680 calories
Total 2190 calories
Very impressive before/after shots. The way you have implemented your plan over the period of the comp is inspiringCoaches Game Plan
8 week Mini Cut completed - before and after pics below-10kgs
Let the reverse diet start!
Steps - 10000 reduced
Cardio - 2x1hr LISS reduced
New Mesocycle- Mesocycle 70
@Fletch Elliot Hey there! I really appreciate the kind words, I've been pretty lucky lately and haven't faced too many challenges. Honestly, if it one thing is meal prep has been key for me—it helps keep temptations at bay!Very impressive before/after shots. The way you have implemented your plan over the period of the comp is inspiring
Respect. This comp has reinforced how important nutrition is for whatever your goal is.
A sneaky leg session completed
Mesocycle 70 WC Legs deliberately lower volume this Mesocycle due to work requirements and minimising fatigue.
steps garmin watch died yesterday during water training exercises.
But post-cut, the wetsuit fitted very well!
SLU 332- two weeks into it, not feeling it much, but aesthetically, I think its keeping me leaner during the reverse diet phase; weekend check-in photos will be interesting
Mesocycle 70 WC Legs deliberately lower volume this Mesocycle due to work requirements and minimising fatigue.
steps garmin watch died yesterday during water training exercises.But post-cut, the wetsuit fitted very well!
SLU 332- two weeks into it, not feeling it much, but aesthetically, I think its keeping me leaner during the reverse diet phase; weekend check-in photos will be interesting
Attachments
Team HRVSTKA
Current plan- Reverse Wk2
Mesocycle 70 wk1- 80%rpe
Last training break- August 10 2024
Current peds: 170mg TRT only
This week:
Nov 16th
Weight: 91.1kg
Arms: 40/40
Chest:. 118cm
Legs: 63/64cms.
Waist: 87cm
Last Week:
Nov 9th
Weight: 90.6kg
Arms: 40/40
Chest:. 118cm
Legs: 63/64cms.
Waist: 87cm
From the last check-in.
weight +500g
waist. Same
chest. Same
arms. Same
legs. Same
Daily Steps if recorded:
target step 12000+ still being achieved over the week
Did you stick to meals for the week: yes
Have you eaten of the plan at all: No
Were meals timed evenly: mostly on time no double ups this week
Have you been drinking water target: 3-4l
Performance in the gym: strength and stamina is good.
Digestion: ok
Sleep: difficulty staying asleep
Sleep Stack
Stress Levels: ok
Are you struggling with anything atm ie food, gym, life in general:
Nil issues, just ticking boxes weeek
Cardio sessions and volume:
2 x1hr LISS
Do you have any concerns at all:
No
Do you have any questions:
No
Current plan- Reverse Wk2
Mesocycle 70 wk1- 80%rpe
Last training break- August 10 2024
Current peds: 170mg TRT only
This week:
Nov 16th
Weight: 91.1kg
Arms: 40/40
Chest:. 118cm
Legs: 63/64cms.
Waist: 87cm
Last Week:
Nov 9th
Weight: 90.6kg
Arms: 40/40
Chest:. 118cm
Legs: 63/64cms.
Waist: 87cm
From the last check-in.
weight +500g
waist. Same
chest. Same
arms. Same
legs. Same
Daily Steps if recorded:
target step 12000+ still being achieved over the week
Did you stick to meals for the week: yes
Have you eaten of the plan at all: No
Were meals timed evenly: mostly on time no double ups this week
Have you been drinking water target: 3-4l
Performance in the gym: strength and stamina is good.
Digestion: ok
Sleep: difficulty staying asleep
Sleep Stack
- CBD oil 100mg nonTHC
- Melatonin 5mg
- Phergan 25mg prn
- Doxylamine 50mg
- DISP 200mcgs s/c
Stress Levels: ok
Are you struggling with anything atm ie food, gym, life in general:
Nil issues, just ticking boxes weeek
Cardio sessions and volume:
2 x1hr LISS
Do you have any concerns at all:
No
Do you have any questions:
No
Attachments
Coaches Game Plan
Body composition remaining lean.
More Calories this week from carbs
Steps - 10000
Cardio - 2x1hr LISS
Mesocycle- Mesocycle 70 RPE 90%
Target macros (Week 3 reverse diet)
Protein 310g……….1240 calories
Fats 30g…………….270 calories
Carbohydrate 220g………880 calories
Total 2390 calories
580 cals more than the end cals of the mini cut
Need to those extra cals to good use this week in the final run home
Body composition remaining lean.
More Calories this week from carbs
Steps - 10000
Cardio - 2x1hr LISS
Mesocycle- Mesocycle 70 RPE 90%
Target macros (Week 3 reverse diet)
Protein 310g……….1240 calories
Fats 30g…………….270 calories
Carbohydrate 220g………880 calories
Total 2390 calories
580 cals more than the end cals of the mini cut
Need to those extra cals to good use this week in the final run home
Week 12 Meal Plan
Target macros
Protein 310g……….1240 calories
Fats 30g…………….270 calories
Carbohydrate 220g………880 calories
Total 2390 calories
Daily Water 3-4000mls
Waking
20ml apple cider vinegar in 500mls water
Aspirin 150mg
Multivitamin
Meal 1
25g Bulk Nutrients Hydrolyse Collagen
50g Bulk Nutrients Thermowhey
25g granulated rice
30g Freedom Cereal puffed rice
250mls Almond Milk
10g Creatine
10g Glutamine
15g fibre Supp
100g Blueberries or Banana
Pre WO
1000mls Water
SLU 332
Premium Sups Warrior pre-workout
10g EAAs Bulk Nutrients
Post WO
72g WPI in Water
85g gummies or three pieces of fruit
Meal 2
280g Smoked Chicken or Canned Tuna
350g Mashed white potatoes or 175g white rice (cooked weight)
50g Mixed green vegies
5g glutamine
Meal 3
295g beef burgers (organic beef mince)
350g Mashed white potatoes or 175g white rice (cooked weight)
100g mixed green vegies
5g glutamine
Meal 4
250g Wollies protein yogurt
50g. Bulk Nutrients cassien
25g freedom cereal coco puff
100g mixed berries
20g peanut butter
5g glutamine
Target macros
Protein 310g……….1240 calories
Fats 30g…………….270 calories
Carbohydrate 220g………880 calories
Total 2390 calories
Daily Water 3-4000mls
Waking
20ml apple cider vinegar in 500mls water
Aspirin 150mg
Multivitamin
Meal 1
25g Bulk Nutrients Hydrolyse Collagen
50g Bulk Nutrients Thermowhey
25g granulated rice
30g Freedom Cereal puffed rice
250mls Almond Milk
10g Creatine
10g Glutamine
15g fibre Supp
100g Blueberries or Banana
Pre WO
1000mls Water
SLU 332
Premium Sups Warrior pre-workout
10g EAAs Bulk Nutrients
Post WO
72g WPI in Water
85g gummies or three pieces of fruit
Meal 2
280g Smoked Chicken or Canned Tuna
350g Mashed white potatoes or 175g white rice (cooked weight)
50g Mixed green vegies
5g glutamine
Meal 3
295g beef burgers (organic beef mince)
350g Mashed white potatoes or 175g white rice (cooked weight)
100g mixed green vegies
5g glutamine
Meal 4
250g Wollies protein yogurt
50g. Bulk Nutrients cassien
25g freedom cereal coco puff
100g mixed berries
20g peanut butter
5g glutamine
steps - no watch
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