+ 1 for gummy bears / peanut butter
Approved Log My $5k competition Log - Dunstone
- Thread starter Dunstone
- Start date
Coaches consult template
Current plan- mini cut week1
Last training break- August 10 2024
Current peds:
170mg TRT
Mesocycle 67
This week:
Sept 7
Weight: 96.8kg
Arms: 42/42.
Chest:. 121cm
Legs: 65/67cms.
Waist: 92cm
Last Week:
August 31st
Weight: 100.1
Arms: 42/42.
Chest:. 122cm
Legs: 65/67cms.
Waist: 93cm
From the last check-in.
weight -3.3kg
waist. -1cm
chest. -1cm
arms. Same
legs. Same
Daily Steps if recorded:
target step 11000 achieved over the week
Did you stick to meals for the week: yes
Have you eaten of plan at all: No
Were meals timed evenly: mostly
Have you been drinking water target: 3-4l
Performance in the gym: verry happy
Digestion: Best it has been for a long time
Sleep: Great
Sleep Stack
Stress Levels: low
Are you struggling with anything atm ie food, gym, life in general:
No
Cardio sessions and volume:
2x1hr LISS
Do you have any concerns at all:
No
Do you have any questions:
No
Current plan- mini cut week1
Last training break- August 10 2024
Current peds:
170mg TRT
Mesocycle 67
This week:
Sept 7
Weight: 96.8kg
Arms: 42/42.
Chest:. 121cm
Legs: 65/67cms.
Waist: 92cm
Last Week:
August 31st
Weight: 100.1
Arms: 42/42.
Chest:. 122cm
Legs: 65/67cms.
Waist: 93cm
From the last check-in.
weight -3.3kg
waist. -1cm
chest. -1cm
arms. Same
legs. Same
Daily Steps if recorded:
target step 11000 achieved over the week
Did you stick to meals for the week: yes
Have you eaten of plan at all: No
Were meals timed evenly: mostly
Have you been drinking water target: 3-4l
Performance in the gym: verry happy
Digestion: Best it has been for a long time
Sleep: Great
Sleep Stack
- CBD oil 100mg nonTHC
- Melatonin 5mg
- Phergan 25mg prn
- Doxylamine 50mg
- DISP 200mcgs s/c
Stress Levels: low
Are you struggling with anything atm ie food, gym, life in general:
No
Cardio sessions and volume:
2x1hr LISS
Do you have any concerns at all:
No
Do you have any questions:
No
Attachments
Looking goodCoaches consult template
Current plan- mini cut week1
Last training break- August 10 2024
Current peds:
170mg TRT
Mesocycle 67
This week:
Sept 7
Weight: 96.8kg
Arms: 42/42.
Chest:. 121cm
Legs: 65/67cms.
Waist: 92cm
Last Week:
August 31st
Weight: 100.1
Arms: 42/42.
Chest:. 122cm
Legs: 65/67cms.
Waist: 93cm
From the last check-in.
weight -3.3kg
waist. -1cm
chest. -1cm
arms. Same
legs. Same
Daily Steps if recorded:
target step 11000 achieved over the week
Did you stick to meals for the week: yes
Have you eaten of plan at all: No
Were meals timed evenly: mostly
Have you been drinking water target: 3-4l
Performance in the gym: verry happy
Digestion: Best it has been for a long time
Sleep: Great
Sleep Stack
Recovery: good
- CBD oil 100mg nonTHC
- Melatonin 5mg
- Phergan 25mg prn
- Doxylamine 50mg
- DISP 200mcgs s/c
Stress Levels: low
Are you struggling with anything atm ie food, gym, life in general:
No
Cardio sessions and volume:
2x1hr LISS
Do you have any concerns at all:
No
Do you have any questions:
No
Nice work...good amount of weight loss in 1 week.
Alrighty post coach check in.
Cardio same
Step count same
Revised Meal plan
Target macros (Week 2)
Protein 310g……….1240 calories
Fats 40g…………….360 calories
Carbohydrate 180g………720 calories
Total 2260 calories
Post-training gummies got 1/2
Meal 3/4 carb reduction.
Cardio same
Step count same
Revised Meal plan
Target macros (Week 2)
Protein 310g……….1240 calories
Fats 40g…………….360 calories
Carbohydrate 180g………720 calories
Total 2260 calories
Post-training gummies got 1/2
Meal 3/4 carb reduction.
May I ask why protein is so high?Alrighty post coach check in.
Cardio same
Step count same
Revised Meal plan
Target macros (Week 2)
Protein 310g……….1240 calories
Fats 40g…………….360 calories
Carbohydrate 180g………720 calories
Total 2260 calories
Post-training gummies got 1/2
Meal 3/4 carb reduction.
After my last cut, during the reverse phase, Coach and I decided to increase my calorie intake by consuming additional protein instead of carbs. I made this change because during my previous reverse diet phase, I gained body fat very quickly leading to a traditional cutting diet after maintenance not a mini cut like I was hoping.
So, after the last cut, I added 300 calories, all from protein, and I've kept my protein intake at 3g per Kg of my maintenance body weight. As long as my digestion remains okay, I'll stick to consuming 310g of protein.
It helps that Ive been on this meal plan for about 5yrs, making small changes to optimise it for training goals is easier.
So, after the last cut, I added 300 calories, all from protein, and I've kept my protein intake at 3g per Kg of my maintenance body weight. As long as my digestion remains okay, I'll stick to consuming 310g of protein.
It helps that Ive been on this meal plan for about 5yrs, making small changes to optimise it for training goals is easier.
I might have to take a leaf from your book post diet. You don't notice digestion issues with higher protein? What protein sources did you increase most?
No real issues so far, been on that amount for about 12mths
Mostly broken down to this
Meal 1 WPI
PWO WPI
Meal 2 beef
Meal 3 chicken
Meal 4 salmon or casein protein
Did you increase protein for satiety?
Not the initial reason, but sub 2000cals it very handy to keep fuller for longer
Impressive logs and body composition brother.Coaches consult template
Current plan- mini cut week1
Last training break- August 10 2024
Current peds:
170mg TRT
Mesocycle 67
This week:
Sept 7
Weight: 96.8kg
Arms: 42/42.
Chest:. 121cm
Legs: 65/67cms.
Waist: 92cm
Last Week:
August 31st
Weight: 100.1
Arms: 42/42.
Chest:. 122cm
Legs: 65/67cms.
Waist: 93cm
From the last check-in.
weight -3.3kg
waist. -1cm
chest. -1cm
arms. Same
legs. Same
Daily Steps if recorded:
target step 11000 achieved over the week
Did you stick to meals for the week: yes
Have you eaten of plan at all: No
Were meals timed evenly: mostly
Have you been drinking water target: 3-4l
Performance in the gym: verry happy
Digestion: Best it has been for a long time
Sleep: Great
Sleep Stack
Recovery: good
- CBD oil 100mg nonTHC
- Melatonin 5mg
- Phergan 25mg prn
- Doxylamine 50mg
- DISP 200mcgs s/c
Stress Levels: low
Are you struggling with anything atm ie food, gym, life in general:
No
Cardio sessions and volume:
2x1hr LISS
Do you have any concerns at all:
No
Do you have any questions:
No
Looking really good. I like the variety of your food. Mines mainly chicken/rice/tunaTraining Day
10000 steps completed
Leg Day
PWO Shake 72g WPI
40g gummys...
Meal 3 (around 5pm)
280g chicken
130g pumpkin *carb reduction from week 1
50g avocado
100g mixed green vegetables
5g glutamine
I'm really lucky with the plan coach uses, lots of options and combo’s:Looking really good. I like the variety of your food. Mines mainly chicken/rice/tuna
Choose a protein
Choose a carb source
Choose a fat source
Fibre/Micro nutrient and a dietary aide.
Meal 3
72g WPI/ 280g chicken/ 280g canned tuna/ 295g steak *1 serving a day*/ smoked salmon 270g *1 serving a day*
45g basmati rice/ 90g potato/ 130g pumpkin/ 25g freedom cereal/ 25g forbidden rice flakes/ 25g gluten free pasta *raw**********
50g avocado/ 10ml olive oil/ 10ml coconut oil/ 10ml flaxseed oil/ 20g raw nuts/ 20g peanut butter
50-100g mixed vegetables
5g glutamine
Yeah I really like it. and is everything from home no meal orders?
100% meal prep…all whole food from
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