Approved Log My $5k competition Log - Dunstone

[NickLovesCybexHack]

Training Schedule Change 5am
5000 steps
Meso 68 WC

Pre training
Apple
PreWO- premium supps Warrior (apple)
intra - fraction labs - ‍Attention

PWO Shake 72g WPI in Water, coffee, banana

My fellow premium supps warrior enjoyer good job

 

[Dunstone]

My fellow premium supps warrior enjoyer good job

Yeah, I've got some Night Warrior coming as well. They sent some samples out, and it seems pretty good. The apple is not too sweet, and the mango was like a bulla tropical icy pole. The grape was my least favorite.

 

[Skays]

Coaches Checkin template

Current plan-
mini cut week2

Mesocycle 68 wk1 70rpe

Last training break- August

Current peds:
170mg TRT

This week:
Sept 14
Weight: 95.9kg
Arms: 41/42.
Chest:. 120cm
Legs: 65/67cms.
Waist: 91cm

Last Week:
SEPT 7
Weight: 96.8kg
Arms: 42/42.
Chest:. 121cm
Legs: 65/67cms.
Waist: 92cm



From the last check-in.
weight 900g
waist. -1cm
chest. -1cm
arms. -1cm
legs. Same

Daily Steps if recorded:
target step 13000 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

Recovery: good

Stress Levels: not much stress this week, schedule change next week so we'll see how that goes.

Are you struggling with anything atm ie food, gym, life in general:

Everything see to be going to plan at this stage

Cardio sessions and volume:
2x1hr LISS



Do you have any concerns at all:
No

Do you have any questions:
No

Your killing it brother. Great pics!

 

[Dunstone]

Rinse and repeat
Training Schedule Change 5am
6000 steps on treadmill 30mins
Meso 68 WD

Pre training
Apple
PreWO- premium supps Warrior (apple)
intra - fraction labs - ‍Attention

PWO Shake 72g WPI in Water, coffee, banana

 

[Dunstone]

Day Off today

Just steps…10000 completed

Only change to meal plan today is
No PWO and no 50g Gummy Bears about 300cal reduction/carb cycle

Cardio done post meal 1

 

[Skays]

Day Off today

Just steps…10000 completed

Only change to meal plan today is
No PWO and no 50g Gummy Bears about 300cal reduction/carb cycle

Cardio done post meal 1

Love that you do the steps brother.. best way to keep fat off.

 

[Dunstone]

Today's Workout
Mesocycle 68 WE pull day 2
30min treadmill

Double scooped PWO this morning, didn't initially feel it, but session ended up great!

 

[Dunstone]

Late post today

Training Completed
Push Day 1 WA
10000 steps completed
meals as per the plan, boxes ,
check in tomorrow!

 

[Dunstone]

Check in Template Dunstone

Current plan-
mini cut week 3

Mesocycle 68 wk1 80rpe

Last training break- August 10
Current peds:
170mg TRT

This week:
Sept 21
Weight: 94.0kg
Arms: 41/41.
Chest:. 120cm
Legs: 65/66cms.
Waist: 90cm

Last Week:
Sept 14
Weight: 95.9kg
Arms: 41/42.
Chest:. 120cm
Legs: 65/67cms.
Waist: 91cm

From the last check-in.
weight 1.9kg
waist. -1cm
chest. Same
arms. -1cm
legs. -1cm


Daily Steps if recorded:
target step 13000 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

Recovery: good
Stress Levels: good no major dramas going on

Are you struggling with anything atm ie food, gym, life in general:

Everything seems to be going to plan at this stage continue to enjoy the mini cut, very different mindset than a conventional cut process

Cardio sessions and volume:
2x1hr LISS

Do you have any concerns at all:
No

Do you have any questions:
No

 

[Dunstone]

Coaches Game Plan

Steps - same
Cardio - same
Meso RPE- 80%

Meal Plan - updated

Target macros (Week 3)
Protein 310g……….1240 calories
Fats 10g…………….90 calories meal 3 fats removed
Carbohydrate 140g………480 calories- meal 1 carbs reduce

Total 1810 calories

Not sure when I will hit lowest cals, but its got to be close

 

[Dunstone]

Today's Training
Pull day 1 WB
Treadmill 45min

Weeks of training- Sets and Volume

 

[Dunstone]

Night Shift last night,

Managed a leg session
Mesocycle WC
No cardio

New meal plan introduced 1800ish cals, but only subtle changes.

Double scoop deficit intra and double expresso pre

 

[Dunstone]

Workout completed
WD Push Session 2
10000steps completed

Week 3 meal plan

Waking 0445hrs
20ml apple cider vinegar in 500mls water
Multivitamins
Aspirin

Meal 1 0800hrs
25g Creamy Rice
250mls Almond Milk
15g fibre supp
72g Salted Caramel WPI
10g creatine
10g glutamine
1 banana

PWO
72g Vanilla WPI in Water
1 Banana

Meal 2 1300hrs
280g chicken raw weight
180g mashed white potatoes
75g mixed frozen green vegetables
5g glutamine
Can Pepsi Max

Meal 3 1700hrs
295g grass-feed steak
130g mashed pumpkin
75g mixed frozen green vegetables
5g glutamine

Meal 4 2000hrs
50g casein protein powder
250g wollies protein yogurt
20g peanut butter
5g glutamine

2-3l water throughout the day

 

[Tyler]

What's the secret to get legs like that? Looks like there's no fat on your legs at all ...wow!!!

 

[Dunstone]

What's the secret to get legs like that? Looks like there's no fat on your legs at all ...wow!!!

Thanks, brother. I guess I'm lucky. I start most deficits by leaning out on my legs first. Now I need to maintain the momentum and lean out my back and lower abs.

 

[Skays]

Last training break- August 10
Current peds:
170mg TRT

Are you running 170mg TRT? I know it says August 10 there but I didn't understand it...

 

[Skays]

What's the secret to get legs like that? Looks like there's no fat on your legs at all ...wow!!!

Crazy aye...

 

[Dunstone]

Are you running 170mg TRT? I know it says August 10 there but I didn't understand it...

August 10 was the last week off training

Yep just trt 170mg divided doses mon/Thur.

 

[Dunstone]

Workout completed
WE Pull session 2
10000 steps completed

Rest day tomorrow

All meals as per plan.

 

[Dunstone]

Rest Day today

Steps done
Meals plan minus PWO shake and gummies, reducing the daily calorie total to about 1600ish. I think it is going to hurt today.