Approved Log My $5k competition Log - Dunstone
- Thread starter Dunstone
- Start date
Thanks, Fletch. It will be interesting to increase calories in the final weeks. I’ve been very lucky not to have faced any issues during the competition. Everyone still in at this stage should have good results!
Workout Completed
Mesocycle 69 Pull Session 2
12000 steps completed
30mins bike ride
The SLU 332 effect.
After completing three training sessions, I've noticed that my workouts last longer than expected—possibly due to increased focus. However, I'm experiencing clean, sustained energy throughout my sessions, and my recovery between sets remains solid. There have been no crashes or noticeable side effects. I'm looking forward to taking check-in photos on Sunday to assess my progress after a week.
I experienced a slight increase in body heat and some light sweating after meals last night and today.
PWO Shake
25g Hydrolysed collagen protien (
improve some loose skin)
40g WPI
Fruit - Apple and Orange
Meal 2 post-workout
260g Smoked Chicken Breast (Raw Weight)
180g white mashed potato
125g mixed green vegies
BBQ sauce
Mesocycle 69 Pull Session 2
12000 steps completed
30mins bike ride
The SLU 332 effect.
After completing three training sessions, I've noticed that my workouts last longer than expected—possibly due to increased focus. However, I'm experiencing clean, sustained energy throughout my sessions, and my recovery between sets remains solid. There have been no crashes or noticeable side effects. I'm looking forward to taking check-in photos on Sunday to assess my progress after a week.
I experienced a slight increase in body heat and some light sweating after meals last night and today.
PWO Shake
25g Hydrolysed collagen protien (
improve some loose skin)40g WPI
Fruit - Apple and Orange
Meal 2 post-workout
260g Smoked Chicken Breast (Raw Weight)
180g white mashed potato
125g mixed green vegies
BBQ sauce
Attachments
Last edited:
Good signs there brother. Increase in body heat & sweating..could be a sign that your metabolism is kicking up a notch.
Catch up post-busy work week
Friday- 7hrs OT Just steps completed 14000
Saturday - Mesocycle 69 WA Push Session 1
Daily steps 14000 completed
SLU 332 - I feel there has been an improvement in my body composition; I am leaner again this week. There is definitely an increase in my body temperature, and I can easily work up a light sweat. My endurance and cardiovascular recovery have also improved.
Stats posted for Mesocycle 69
Friday- 7hrs OT Just steps completed 14000
Saturday - Mesocycle 69 WA Push Session 1
Daily steps 14000 completed
SLU 332 - I feel there has been an improvement in my body composition; I am leaner again this week. There is definitely an increase in my body temperature, and I can easily work up a light sweat. My endurance and cardiovascular recovery have also improved.
Stats posted for Mesocycle 69
Attachments
Last edited:
https://www.instagram.com/team_hrvtska?igsh=MXF5dWc1NzR4ZjdmNg==
Team HRVSTKA Check-in template
Current plan- mini cut week 8
Mesocycle 69 wk4 100rpe
Last training break- August 10 2024
Current peds: 170mg TRT only
This week:
Nov 3rd
Weight: 90.0kg
Arms: 40/40
Chest:. 118cm
Legs: 63/64cms.
Waist: 87cm
Last Week:
Oct 26th
Weight: 90.4kg
Arms: 40/40
Chest:. 118cm
Legs: 63/64cms.
Waist: 88cm
From the last check-in.
weight -400g
waist. Same
chest. Same
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: mostly
Have you been drinking water target: 3-4l easily
Performance in the gym:
strength and stamina is good.
Digestion: improver increased fibre and green vegetables to100
Sleep: unusual shift worker sleep this week
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:
4 x1hr LISS
Do you have any concerns at all: No
Do you have any questions: No
Team HRVSTKA Check-in template
Current plan- mini cut week 8
Mesocycle 69 wk4 100rpe
Last training break- August 10 2024
Current peds: 170mg TRT only
This week:
Nov 3rd
Weight: 90.0kg
Arms: 40/40
Chest:. 118cm
Legs: 63/64cms.
Waist: 87cm
Last Week:
Oct 26th
Weight: 90.4kg
Arms: 40/40
Chest:. 118cm
Legs: 63/64cms.
Waist: 88cm
From the last check-in.
weight -400g
waist. Same
chest. Same
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: mostly
Have you been drinking water target: 3-4l easily
Performance in the gym:
strength and stamina is good.
Digestion: improver increased fibre and green vegetables to100
Sleep: unusual shift worker sleep this week
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:
4 x1hr LISS
Do you have any concerns at all: No
Do you have any questions: No
Attachments
Week 10 Meal Plan
Target macros (Reverse Diet Week 1)
Protein 310g- 1240 calories
Fats 10g- 90 calories
Carbohydrate 170g- 680 calories (increased)
Total 2010 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
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
65g gummies or two pieces of fruit
Meal 2
280g Smoked Chicken Breast or Canned Tuna
350g Mashed white potatoes or 175g white rice (cooked weight)
50g Mixed green vegies
5g glutamine
Meal 3
295g pulled beef or 280g chicken
230g mashed pumpkin
100g mixed green vegies
5g glutamine
Meal 4
250g Wollies protein yogurt
50g. Bulk Nutrients cassien
100g mixed berries
20g peanut butter
5g glutamine
Target macros (Reverse Diet Week 1)
Protein 310g- 1240 calories
Fats 10g- 90 calories
Carbohydrate 170g- 680 calories (increased)
Total 2010 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
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
65g gummies or two pieces of fruit
Meal 2
280g Smoked Chicken Breast or Canned Tuna
350g Mashed white potatoes or 175g white rice (cooked weight)
50g Mixed green vegies
5g glutamine
Meal 3
295g pulled beef or 280g chicken
230g mashed pumpkin
100g mixed green vegies
5g glutamine
Meal 4
250g Wollies protein yogurt
50g. Bulk Nutrients cassien
100g mixed berries
20g peanut butter
5g glutamine
Last edited:
**** bro you looking ready to step onstage
What a difference! Results you should be proud of @DunstoneCoaches 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
You’re so kind! Thank you for the generous comment—it's a little embarrassing, but it really made my day!
Thanks @Skays... One of the challenges I've faced during deficit phases in the past is that I lacked a specific endpoint, date, or event to focus on. This competition has provided me with an accountable timeline. Although I peaked a bit early, I was ultimately able to follow the coach's plan and experienced a very successful first-ever mini-cut. Lets see what those extra calories do as we approach the 25th Nov.What a difference! Results you should be proud of @Dunstone
Right ? First time I even ever imagined competing angaimst any body , I mean , I’m just a fat**** with dreams , but this has given me an endpoint goa like you say , made things so much easier . And time flies !!!!
Coaches Game Plan
8 week Mini Cut completed - before and after pics below
Let the reverse diet start!
Steps - 10000 reduced
Cardio - 2x1hr LISS reduced
New Mesocycle- Mesocycle 70
transformation Working Nights currently making posting late.
Monday Workout New Mesocycle
Mesocycle 70 WA push session 1
Swimming 900m
12000 steps completed
SLU 332 - generally feeling warm (similar to DNP) all the time. Now sweating post-meals definitely increased metabolism.
Monday Workout New Mesocycle
Mesocycle 70 WA push session 1
Swimming 900m
12000 steps completed
SLU 332 - generally feeling warm (similar to DNP) all the time. Now sweating post-meals definitely increased metabolism.
Attachments
Post Nights training completed
Mesocycle 70 WB pull session 1
Nil steps recorded
Meal preparation day- work commitments mean that I have had to prepare the majority of 10 days of my meals. The freezer is stocked and ready!
SLU 332 - going well pretty sure it is being effective.
Tomorrow work commitments means a forced rest day
.
Mesocycle 70 WB pull session 1
Nil steps recorded
Meal preparation day- work commitments mean that I have had to prepare the majority of 10 days of my meals. The freezer is stocked and ready!
SLU 332 - going well pretty sure it is being effective.
Tomorrow work commitments means a forced rest day
.Attachments
You’re not resting ….. you’re waiting ……Post Nights training completed
Mesocycle 70 WB pull session 1
Nil steps recorded
Meal preparation day- work commitments mean that I have had to prepare the majority of 10 days of my meals. The freezer is stocked and ready!
SLU 332 - going well pretty sure it is being effective.
Tomorrow work commitments means a forced rest day
G'day mate
Like wise the 2nd blast cycle you had lined up. I've taken same combo but i wasn't to impressed with MENT and all the hype how would you rate. Maybe like most ugls it didn't seem to make a huge difference.
Like wise the 2nd blast cycle you had lined up. I've taken same combo but i wasn't to impressed with MENT and all the hype how would you rate. Maybe like most ugls it didn't seem to make a huge difference.
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