Approved Log My $5k competition Log - Dunstone

[Dunstone]

What a difference bro. Even the actual pose... like a pro

Far from a pro, little bit of confidence can make a great improvement

 

[Dunstone]

On the road working so social gym visit
Silverbacks Gym

Workout completed
Mesocycle 69 Push Session 2
12000+ step goal achieved

 

[Dunstone]

Week 5 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 lemon meringue protien Matrix
10g creatine
10g glutamine
100g Blueberries

PWO
72g Vanilla WPI in Water
1 tangerine

Meal 2 1300hrs (pic attached)
280g smoked chicken thighs
180g mashed white potatoes or sweet potatoes
75g green veggie mix
5g glutamine
Can Pepsi Max

Meal 3 1700hrs
295g smoked pulled grass fed beef or beef burgers
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

OR

295g smoked salmon
50 Avocado
150g cauliflower rice

 

[hubbles]

Those meals sound really appetising, and the details are on point! It's dedication like this that guarantees results.

 

[Dunstone]

Those meals sound really appetising, and the details are on point! It's dedication like this that guarantees results.

@hubbles thanks mate, very lucky to be supported by a coach that I’ve been working with for a few years now, I just to follow the plan, and move through deficits, reverse, surplus, and maintenance periods.

 

[Dunstone]

This week, I will be checking in early because I have a series of night shifts.

https://www.instagram.com/team_hrvtska?igsh=MXF5dWc1NzR4ZjdmNg==

Team HRVSTKA
Current plan- mini cut week 6
Mesocycle 69 wk2 80rpe

Last training break- August 10 24

Current peds: 170mg TRT only

This week:
Oct 18th
Weight: 90.0kg
Arms: 40/40
Chest:. 116cm
Legs: 63/63cms.
Waist: 87cm

Last Week:
Oct 13th
Weight: 91.9kg
Arms: 40/40
Chest:. 118cm
Legs: 63/64cms.
Waist: 88cm

From the last check-in.
weight -900g
waist. -1cm
chest. -2cm
arms. Same
legs. -1cm

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: yes

Have you been drinking water target: 3-4l easily

Performance in the gym: Good getting a solid pump still, streghth is holding and progressing

Digestion: still little sluggish this week

Sleep: dsrupted sleep this week

Sleep Stack

• CBD oil 100mg nonTHC
• Melatonin 5mg
• Phergan 25mg prn
• Doxylamine 50mg
• DISP 200mcgs s/c

Recovery: good feel rested and ready for the next session

Stress Levels: ok

Are you struggling with anything atm ie food, gym, life in general: I’m lock in to the process, feeling good,

Cardio sessions and volume:
4 x1hr LISS

Do you have any concerns at all:
No

Do you have any questions:
No

 

[Dunstone]

Coaches Game Plan
Finally a Rinse and Repeat week

Two Weeks left in the deficit

Steps - same
Cardio - same
Meso RPE- adjusted to new Meso

Meal Plan -
Target macros (Week 7)
Protein 310g……….1240 calories
Fats 10g…………….90 calories
Carbohydrate 140g………480 calories

Total 1810 calories

 

[Dunstone]

Training Complete
Mesocycle 69 WE
Pull session 2
12000 steps completed

Now of the a couple 14hr Night Shifts

 

[Dunstone]

Updated!
Still just TRT 170mg week.

Supplements Being Used:
Bulk Nutrients Thermowhey
Premium Supps Glutamine
Premium Supps Creatine
MuscleNation Casein
Apple cider vinegar 20ml
Omega 3 and Omega 6 blend 2:1 ratio (flaxseed oil) 10ml
Multivitamin
Aspirin

L-Carnitine -Stopped lumps obvious from S/C abdominal sites

Pre workout- Warrior and Night Warrior

Sleep Stack

• CBD oil 100mg nonTHC (Prescribed)
• Melatonin 5mg (Compounding Pharmacy)
• Doxylamine 50mg
• DISP 200mcgs s/c (premium supps)
• Valerian capsules (Bulk Nutrients)

 

[Dunstone]

Between Night Shift training completed

Mesocycle 69 WA push session 1
12000+ steps completed
Swim 30mins

Now just to stick to the meal plan

 

[Dunstone]

Post Night Shift again!

Mesocycle 69 WB pull session 1
Steps done weekly totals on track
First real off plan meal today of the competition post training only 600cals should not hurt too much just manage the additional salt driven water for the next couple days.

Tomorrow days off training - should hit 1600ish cals!

 

[Dunstone]

Training Completed
Mesocycle 69 WC Legs
12000 steps completed

 

[Skays]

Post Night Shift again!

Mesocycle 69 WB pull session 1
Steps done weekly totals on track
First real off plan meal today of the competition post training only 600cals should not hurt too much just manage the additional salt driven water for the next couple days.

Tomorrow days off training - should hit 1600ish cals!

How was the Pizza... did you have to add extra topping?

 

[Dunstone]

How was the Pizza... did you have to add extra topping?

No, cooked it in the smoker, it actually pretty good, nothing added, slightly spicy, but after 6wks it was delicious

 

[Dunstone]

Workout complete
Mesocycle 69 WD Push session 2
12000 steps done.
500m swim completed.

 

[Fletch Elliot]

Impressive. Have stayed locked in

 

[Dunstone]

Impressive. Have stayed locked in

Thanks! It’s been good so far. I have a few life and work hurdles to navigate during this final stretch. Things keep changing, and I would have been better off planning a 12-week cut. Anyway, I'm focusing on a deficit until November 3rd, hopefully reaching below 90 kg before starting a conservative reverse diet period.

 

[Fletch Elliot]

Thanks! It’s been good so far. I have a few life and work hurdles to navigate during this final stretch. Things keep changing, and I would have been better off planning a 12-week cut. Anyway, I'm focusing on a deficit until November 3rd, hopefully reaching below 90 kg before starting a conservative reverse diet period.

You've done well to stay on track with those night shifts.

You don't see a lot of swimming for cardio these days. Nice alternative!

 

[Dunstone]

You've done well to stay on track with those night shifts.

You don't see a lot of swimming for cardio these days. Nice alternative!

Swimming is shaping up to be one of the most exciting challenges on my horizon! Honestly, it feels less like swimming and more like mastering the art of not drown .

 

[hubbles]

@hubbles thanks mate, very lucky to be supported by a coach that I’ve been working with for a few years now, I just to follow the plan, and move through deficits, reverse, surplus, and maintenance periods.

I've got alot of respect for good PT's/Coaches, especially the OGs