Approved Log My $5k competition Log - Dunstone
- Thread starter Dunstone
- Start date
Will you be running a cycle anytime soon?
I just completed an 8-week cycle of testosterone replacement therapy (TRT), nandrolone phenylpropionate (NPP), masteron, (MENT), and novo. After that, I did a 4-week maintenance phase leading up to a competition.
My coach usually has us cut during TRT and blast when we're in a surplus. We've talked about adding a kick of superdrol in the last week to fill out for the pictures.
Since it's a mini-cut plan, I haven't discussed much beyond week 4-6 with the coach because we've been focusing on other team members competing in season C during our recent check-ins.
Depends on the progress pics and check-in this weekend, I've got some ideas, maybe a two week period bring cals back to maintenance for diving back into another 4 mini-cut til Nov 2. Var/mast addition is possible for 4wks.
Last edited:
It was a tough day especially between meal 1 at 0600 and meal 2 at 1300. I really missed my PWO shake and snack.let us know how you go with that...
That's a nice shred!
But I'm looking leaner by the day so just dig deep and drink my water and stick to the plan.
https://www.instagram.com/team_hrvtska?igsh=MXF5dWc1NzR4ZjdmNg==
Team HRVSTKA
Current plan- mini cut week 4
Mesocycle 68 Wk3 80rpe
Last training break- August 10 2024
Current peds: 170mg TRT
This week:
Sept 29
Weight: 92.6kg
Arms: 41/41.
Chest:. 120cm
Legs: 65/66cms.
Waist: 90cm
Last Week:
Sept 21
Weight: 94.0kg
Arms: 41/41.
Chest:. 120cm
Legs: 65/66cms.
Waist: 90cm
From the last check-in.
weight 1.4kg
waist. Same
chest. Same
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 the plan at all: No, but yes couple of glasses red last Sunday post-night shift
Were meals timed evenly: pretty good
Have you been drinking water target: 3-4l
Performance in the gym: very happy strength is just starting to slightly taper off.
Digestion: good no issues
Sleep: solid
Sleep Stack
Stress Levels: good no major dramas going on
Are you struggling with anything atm ie food, gym, life in general:
No, currently seems like I’m locked in to the process, feeling good, and making progres
Cardio sessions and volume:
2x1hr LISS
Do you have any concerns at all:
No
Do you have any questions:
No
Team HRVSTKA
Current plan- mini cut week 4
Mesocycle 68 Wk3 80rpe
Last training break- August 10 2024
Current peds: 170mg TRT
This week:
Sept 29
Weight: 92.6kg
Arms: 41/41.
Chest:. 120cm
Legs: 65/66cms.
Waist: 90cm
Last Week:
Sept 21
Weight: 94.0kg
Arms: 41/41.
Chest:. 120cm
Legs: 65/66cms.
Waist: 90cm
From the last check-in.
weight 1.4kg
waist. Same
chest. Same
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 the plan at all: No, but yes couple of glasses red last Sunday post-night shift
Were meals timed evenly: pretty good
Have you been drinking water target: 3-4l
Performance in the gym: very happy strength is just starting to slightly taper off.
Digestion: good no issues
Sleep: solid
Sleep Stack
- CBD oil 100mg nonTHC
- Melatonin 5mg
- Phergan 25mg prn
- Doxylamine 50mg
- DISP 200mcgs s/c
Stress Levels: good no major dramas going on
Are you struggling with anything atm ie food, gym, life in general:
No, currently seems like I’m locked in to the process, feeling good, and making progres
Cardio sessions and volume:
2x1hr LISS
Do you have any concerns at all:
No
Do you have any questions:
No
Attachments
Last edited:
Good Morning All
Coaches Game Plan
Two Weeks left in the Mini Cut all going well
Steps - 12000
Cardio - same
Meso RPE- 90%
Meal Plan - Rinse and Repeat
Target macros (Week 4)
Protein 310g……….1240 calories
Fats 10g…………….90 calories
Carbohydrate 140g………480 calories
Total 1810 calories
Coaches Game Plan
Two Weeks left in the Mini Cut all going well
Steps - 12000
Cardio - same
Meso RPE- 90%
Meal Plan - Rinse and Repeat
Target macros (Week 4)
Protein 310g……….1240 calories
Fats 10g…………….90 calories
Carbohydrate 140g………480 calories
Total 1810 calories
Almost 8kg down from start of comp. Smashing it!https://www.instagram.com/team_hrvtska?igsh=MXF5dWc1NzR4ZjdmNg==
Team HRVSTKA
Current plan- mini cut week 4
Mesocycle 68 Wk3 80rpe
Last training break- August 10 2024
Current peds: 170mg TRT
This week:
Sept 29
Weight: 92.6kg
Arms: 41/41.
Chest:. 120cm
Legs: 65/66cms.
Waist: 90cm
Last Week:
Sept 21
Weight: 94.0kg
Arms: 41/41.
Chest:. 120cm
Legs: 65/66cms.
Waist: 90cm
From the last check-in.
weight 1.4kg
waist. Same
chest. Same
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 the plan at all: No, but yes couple of glasses red last Sunday post-night shift
Were meals timed evenly: pretty good
Have you been drinking water target: 3-4l
Performance in the gym: very happy strength is just starting to slightly taper off.
Digestion: good no issues
Sleep: solid
Sleep Stack
Recovery: good feel rested and ready for the next session
- CBD oil 100mg nonTHC
- Melatonin 5mg
- Phergan 25mg prn
- Doxylamine 50mg
- DISP 200mcgs s/c
Stress Levels: good no major dramas going on
Are you struggling with anything atm ie food, gym, life in general:
No, currently seems like I’m locked in to the process, feeling good, and making progres
Cardio sessions and volume:
2x1hr LISS
Do you have any concerns at all:
No
Do you have any questions:
No
Thanks @Fletch Elliot, it's been a good few weeks. I'm looking forward to seeing what the next two weeks hold. I'm determined to keep it together and get those last couple of kgs off to start the reverse phase.
Nice work!
Workout Completed
WD push day 2
12000 steps completed
Week 4 meal plan
Waking 0445hrs
20ml apple cider vinegar in 500mls water
Multivitamins
Aspirin
Morning Walk completed
Meal 1 0800hrs
25g Creamy Rice
250mls Almond Milk
15g fibre supp
72g Vanilla WPI
10g creatine
10g glutamine
1 banana
PWO
72g Vanilla WPI in Water
1 Banana
Meal 2 1300hrs
280g canned tuna or 280g smoked chicken thighs
180g mashed white potatoes
100g capsicum
5g glutamine
Can Pepsi Max
Meal 3 1700hrs
295g pulled grass fed beef or beef bunt ends
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
WD push day 2
12000 steps completed
Week 4 meal plan
Waking 0445hrs
20ml apple cider vinegar in 500mls water
Multivitamins
Aspirin
Morning Walk completed
Meal 1 0800hrs
25g Creamy Rice
250mls Almond Milk
15g fibre supp
72g Vanilla WPI
10g creatine
10g glutamine
1 banana
PWO
72g Vanilla WPI in Water
1 Banana
Meal 2 1300hrs
280g canned tuna or 280g smoked chicken thighs
180g mashed white potatoes
100g capsicum
5g glutamine
Can Pepsi Max
Meal 3 1700hrs
295g pulled grass fed beef or beef bunt ends
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
Attachments
Workout Completed
WE Pull session 2
12000 steps completed
Bit of preventative maintenance session with the Chiropractor
Waking 0445hrs
20ml apple cider vinegar in 500mls water
Multivitamins
Aspirin
Morning Walk completed
Meal 1 0800hrs
25g Creamy Rice
250mls Almond Milk
15g fibre supp
72g Vanilla WPI
10g creatine
10g glutamine
1 banana
PWO
72g Vanilla WPI in Water
1 Banana 1 Orange
Meal 3 1700hrs
295g beef bunt ends
130g mashed pumpkin
75g mixed frozen green vegetables
5g glutamine
WE Pull session 2
12000 steps completed
Bit of preventative maintenance session with the Chiropractor
Waking 0445hrs
20ml apple cider vinegar in 500mls water
Multivitamins
Aspirin
Morning Walk completed
Meal 1 0800hrs
25g Creamy Rice
250mls Almond Milk
15g fibre supp
72g Vanilla WPI
10g creatine
10g glutamine
1 banana
PWO
72g Vanilla WPI in Water
1 Banana 1 Orange
Meal 3 1700hrs
295g beef bunt ends
130g mashed pumpkin
75g mixed frozen green vegetables
5g glutamine
Attachments
Last edited:
Hahaha not quite, have a very simple life
I like how detailed This is bro
Update to week 4-8 plan
After consulting with my coach, we've decided to stay in a deficit until Week 8, even though he initially wanted me out by Week 6. It's not quite a mini cut, but I'm determined to make it work. If all goes well, I'll blast out from there without needing a reverse phase. This will get very interesting week 8-12.
*Will outline the plan as it is enacted but will use multiple growth factor pathways.
After consulting with my coach, we've decided to stay in a deficit until Week 8, even though he initially wanted me out by Week 6. It's not quite a mini cut, but I'm determined to make it work. If all goes well, I'll blast out from there without needing a reverse phase. This will get very interesting week 8-12.
*Will outline the plan as it is enacted but will use multiple growth factor pathways.
Workout Completed
WB Pull session 1
Treadmill 30min LISS HR 104+ steps 6000
Waking
Apple Sider Vinegar 20ml
Multi Vitamin
Apsirn
PreWO
1 Banana double serve premium supps warrior
Intra - Permium Supp Night Warrior
PostWO - 72g Bulk Nutrients Thermowhey in water
WB Pull session 1
Treadmill 30min LISS HR 104+ steps 6000
Waking
Apple Sider Vinegar 20ml
Multi Vitamin
Apsirn
PreWO
1 Banana double serve premium supps warrior
Intra - Permium Supp Night Warrior
PostWO - 72g Bulk Nutrients Thermowhey in water
Attachments
Similar threads
Approved Log
My $5k Competition Entry Log - NickLovesCybexHack