Gunther's log – powered by psl and 3j nutrition

gunther1986

New member
Hey, everyone.
For those of you who don't know me, I'm Gunther, 29 years of age and I live in California, originally from Brazil.

I've been a member of the forum for about a year and been training, on and off, for the last 7 years.

In 2013 I reached a pretty low point in my life with divorce, health problems with my parents and a sea of tribulations that seemed to be endless. I decided to take control of my own life and fight back, so I started serious training and made this the number one priority in my life. In September-2014, I started coaching with 3J, after seeing his great reviews, because I was tired of the trial and error approach, had a hard time trusting magazines and bro-science and thought it was time to have some professional guidance to my training and nutrition.

At that time I was 170lbs. I'm 6'2.

A year of coaching and two cycles later, I proudly stand at 205lbs, knowing I'm not even halfway there.

Both of my cycles were accomplished with PSL/Europharmacies products (First Cycle: Test Only, Second Cycle: Test/Deca). I have to be fair and say that I was extremely happy with my entire customer experience (from ordering, to how fast I got the stuff, to most importantly, the quality of the products and how smooth the gear was). So I decided to go with them again for this 3rd and biggest cycle I've ever done.

I intend to make this log interesting for all of you that decide to follow/subscribe, so I won't be posting repetitive stuff.

Expect to see:
Weekly Stats Update
Monthly Progress Pics
Training Protocol
Dieting Protocol
Some Food Porn (I'm a creator of many delicacies in the kitchen LOL
Bloodwork (I just had my pre-cycle bloods done – posting them soon – and will very likely have two more during my cycle and another one after PCT.

This Cycle:

It will be a 24-week ride. My first big cycle and I'm extremely excited for it, since I reacted pretty well to the two before.
It will consist of:
1-24 Test E 800mg/wk (possibly going up to 1000mg at weeks 16-24)
1-16 NPP 800mg/wk
1-6 Dbol 50mg/day (to kickstart everything)
16-24 Tren A 150mg EOD
8-24 Primo 500mg
8-24 Mast 500mg

AI will be Arimidex, starting at .25mg EOD, increasing up to .50mg, if needed.
Will also be taking Prami at .25mg 2x Week, increasing up to .25mg EOD if needed.

PCT will be posted halfway through the cycle.

I'll be using all products from the Europharmacies line of PSL.
(with the exception of Prami by RUI)

Diet
Will be doing Carb Cycling, starting at around 3,500kcals/day.

Training Split
Day 1 – CHEST
Day 2 – BACK
Day 3 – SHOULDERS
Day 4 – LEGS
Day 5 – BICEPS/TRICEPS
Day6/7 - OFF

Anyway, cycle will start in a few days. Stay tuned and I appreciate any feedback on how to make this more interesting for you all.

Gunther
 
I'll be following for sure! One helluva cycle you've got set up! I'm going into week 3 w/ 3J and the carb cycling. Diggin every day of it!!
 
3J is the man. Over a year coaching with him and using the PSL/EP gear and seriously I couldn't feel any more blessed.
 
Hey guys,

First update:

1- 3J thought it was a good idea to lower the NPP from 800mg to 500mg/week and I'm definitely on board with that. He's the man, whatever he says, goes.

2- Pinned for the first time today! Incredible how smooth it was!!

3- Also gonna be taking 6ius of HGH (Grey Tops from PSL) - Excited as hell about that.

4- Splitting the dbol in 3 doses (20mg AM / 20mg mid-afternoon / 10mg before bed) - Also very excited about that. Heard a lot of good things about well-being while on dbol.

Training
Today was my CHEST day. I train reverse pyramid (15 reps warm up / 4 reps overload / 8 reps / 8 reps + 20 reps drop set). Been doing this for a while and it's definitely the best protocol I've done.
- Machine Chest-Press
- Flat Bench Barbell Press
- Incline Bench Barbell Press
- Decline Bench Barbell Press
- Dumbbell Flyes

Food Porn

This is what I had for dinner today.

- Chicken Breast (Marinated with soy sauce, sriracha and minced dehydrated garlic)
Leave it marinating for about an hour and throw it in the grill. Easy and tasty!!
No need for salt. The soy sauce will make it savory without spiking up your sodium.

- Whole wheat pasta with diced tomatoes.
I replace the salt for some anchovy paste (gives a lot of flavor). Another easy and tasty dish.

I'll be back with more updates. Tomorrow is measurements/weighing day and that's gonna be the baseline numbers for this cycle. It's from here up!

Thanks to everyone who has been following/reading/commenting. Your time and input is appreciated.

Gunther

View attachment 563334View attachment 563335
 
Just got my diet yesterday from 3J . Already trying to get the hang of it . Wanting to snack right now . We are similar size and our cycles are even similar . That cycle is a stretch . I did a 20 weeker in the winter/spring . Get it done dude.
 
Just got my diet yesterday from 3J . Already trying to get the hang of it . Wanting to snack right now . We are similar size and our cycles are even similar . That cycle is a stretch . I did a 20 weeker in the winter/spring . Get it done dude.

welcome to the family

gunther has been with me for a while.. weve already made impressive changes to his body vs the day he came to me..

i plan on making a spectacle of him... my nutrition and training knowledge/application and the monster cycle i have him on from psl is going to do wonders for him
 
not to mention hes a fucking beast.. a robot.. does as he's told and never ever deviates from instruction
 
not to mention hes a fucking beast.. a robot.. does as he's told and never ever deviates from instruction

I will try to emulate that as well . Old habits die hard but I'm working on it . I like that pasta dish he posted . May have to add that to my menu .
 
Hey guys,

First update:

1- 3J thought it was a good idea to lower the NPP from 800mg to 500mg/week and I'm definitely on board with that. He's the man, whatever he says, goes.

2- Pinned for the first time today! Incredible how smooth it was!!

3- Also gonna be taking 6ius of HGH (Grey Tops from PSL) - Excited as hell about that.

4- Splitting the dbol in 3 doses (20mg AM / 20mg mid-afternoon / 10mg before bed) - Also very excited about that. Heard a lot of good things about well-being while on dbol.

Training
Today was my CHEST day. I train reverse pyramid (15 reps warm up / 4 reps overload / 8 reps / 8 reps + 20 reps drop set). Been doing this for a while and it's definitely the best protocol I've done.
- Machine Chest-Press
- Flat Bench Barbell Press
- Incline Bench Barbell Press
- Decline Bench Barbell Press
- Dumbbell Flyes

Food Porn

This is what I had for dinner today.

- Chicken Breast (Marinated with soy sauce, sriracha and minced dehydrated garlic)
Leave it marinating for about an hour and throw it in the grill. Easy and tasty!!
No need for salt. The soy sauce will make it savory without spiking up your sodium.

- Whole wheat pasta with diced tomatoes.
I replace the salt for some anchovy paste (gives a lot of flavor). Another easy and tasty dish.

I'll be back with more updates. Tomorrow is measurements/weighing day and that's gonna be the baseline numbers for this cycle. It's from here up!

Thanks to everyone who has been following/reading/commenting. Your time and input is appreciated.

Gunther

View attachment 563334View attachment 563335

very nice adding the anchovy paste for flavor.
 
Hey gdawg that's awesome man. Dieting is definitely the hardest part but slowly you start to make little changes here and there and when things are dialed in (not only eating, but all the logistics that surround dieting - grocery shopping, prepping meals, changing up recipes so you don't get sick of the same things), it gets pretty automatic. Once in a while you feel tempted to derail but that's when it comes your will to stay on track in order to get what you want.

I was so eager for proper guidance that I trusted 3J's plan for me from day one, and I couldn't be happier I did it.

It's just very rewarding when you work hard and you have a great team around you providing you with the best training/dieting like 3J does and having access to high-end products like PSL's, because the results start to show, as opposed to those days when I used to work my butt off and nothing would ever change.
 
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Hey Milton!
Yea Anchovy paste is cheap (a $3 tube) will be enough for about 10 of those pasta recipes. So it's worth it :) I put about a tablespoon for a 9oz serving of pasta (I split that in 3 meals)
 
Thanks for the encouragement . Eating black beans and chicken right now . Haha. My biggest challenge is from meal 6 to bed . It amazed me all the crap I was snacking on before.
 
Beginning is the hardest part for anything man. It only gets easier. Our bodies have this amazing power of getting used to anything. I remember when I struggled to drink half gallon of water a day. Now If I don't drink at least 1.5 gallons my mouth gets dry, I feel like Im dehydrating lol.

Same goes for those late night cravings!!
 
wish I could run a monster cycle like that! and with 3Js guidance there are guaranteed monster results to follow! will be lurking for sure :wink2:
 
Hey guys,

2nd update:

1- Pinned for the first time on Wednesday. So far everything really smooth. Not sure if the NPP kicks in that fast, but feeling great and strong and the pumps have been noticeable already.

2- The gear is so freaking smooth that I have no signs of PIP. Not even dreading pinning again tonight. Thanks PSL!!!

3- Back Day yesterday and Shoulder Day today. Can't wait for week 5-6!!! LOL

Training

BACK DAY
- One-Arm Dumbbell Rows
- Lat Pull Downs
- Seated Machine Row
- Machine Pull Downs
- Deadlifts

SHOULDER DAY
- Smith Machine Barbell Presses
- Side Lateral Dumbbell Raises
- Front Dumbbell Raises
- Shrugs

Food Porn

This is what I had for dinner today.

Chicken Wraps with Salsa!

- Chicken Breast (Marinated with lime juice, cilantro, black pepper and garlic)
Leave it marinating for about an hour and throw it in the grill. Easy and tasty!!

- Whole wheat tortillas

Green Salsa
1lb Tomatillos
3 Limes
1 Yellow Onion
Salt / Garlic

Boil the tomatillos. Blend them with the lime juice. Add diced onion, salt and garlic. Refrigerate

Red Salsa
4 Tomatoes
2 Chipotle Chiles (can be canned)
1 Red Jalapeno
1 Tablespoon Olive Oil
Salt
Garlic
1 Medium Yellow Onion Diced

Roast the Chipotle and Jalapeno on a sauce pan until they are fairly blackened.
Boil the tomatoes.
Blend tomatoes and chiles along with rest of ingredients.
Refrigerate.

Both salsa recipes are good for a week :)

View attachment 563353View attachment 563354

Gunther
 
Haha. Those tacos look awesome . I'm a fiend for Mexican . On my tortilla day I just put the chicken in so it was boring. This will have to happen.
 
Hey guys,

3rd update:

1- I love how NPP kicks in fast. Already feeling (and looking) stronger. Weight is steadily going up.

2- I talked to 3J and decided to up my Adex to 1mg EOD (which is what I was doing on my previous Test E / Deca cycle) so I only have to get on Prami if I notice any gyno signs (which I'm not really prone to). Prami doesn't make me feel especially great, and so far I've been feeling amazing from this mix of Test E / NPP / Dbol and don't wanna ruin that

3- Today marks the 7th day of my cycle. I was a little worried about using a short ester such as NPP, because of frequency of injections. I'm not really scared of needles, but I don't enjoy PIP. I don't really pin quads, so that leaves me few places to rotate. However I gotta say, THIS GEAR IS INCREDIBLE. So far, pinning EOD (sometimes ED when my Test shot falls in between my NPP shots) and I don't have the least soreness on my delts. Talk about purity right there!!!

4- Finished off my week strong with LEGS AND ARMS workout (breakdown to follow). Took 2 nice rest days and I'm back for my second week. This thursday the first weight/measurement updated will follow. Stay tuned!

Training

LEG DAY (4 sets consisting of 15 / 4 / 6 / 8 Reps)
- Squats
- Seated Leg Extension
- Lying Leg Curl
- 45 Degrees Leg-Press
- Calf-Raises (3 sets of 20)

ARMS DAY (4 Sets consisting of 15 / 4 / 6 / 8 reps)
Biceps:
- Standing Dumbbell Curls
- Seated Dumbbell Hammer Curls
- Standing Ez Bar Curls
- Cable Bicep Curls (Drop Set: 20 reps - dropping every 4) - AMAZING BURN!

Triceps:
- Skull Crushers
- Seated Tricep Dumbbell Extension
- Rope Pulldowns
- Rope Pulldowns (Again but this time Drop Set: 20 reps - dropping every 4)


Food Porn

Protein is definitely the building block of our nutrition as athletes, but when we think about lean and cheap sources there are not many options
left. I can't really afford shit like Shrimp or Wild Fish, so I'm usually resorting to Chicken Breast and Top Sirloin (or Lean Ground Beef).

However, a way to make food more tasty and to vary the flavor is SEASONING.

Probably two of the best things I've ever done were buying a grill and investing my time in learning some marinades and spices.

Check this out:

For Beef, I usually get a Top Sirloin steak and cut into strips (about 3/4 inch strips). I marinate it only with Soy Sauce and Garlic (Anyone here watched 'Black Mass'?). Leave it on for about an hour and throw it on the grill. I like my stuff medium so 5 minutes on one side and 3 minutes on the other are enough.

For Chicken try Sriracha and Honey and grill the chicken on low (to avoid burning and cooking it thoroughly).

A good side for grilled meat is this Middle Eastern Brown Rice Pilaf:
- 2 cups cooked Brown Rice
- 1/4 cup raisins
- 1 Tablespoon of Sumac (you can find it in any grocery store or online spices store)
- 1 Teaspoon of cinnamon
- Chopped parsley
- 1/2 Yellow Onion
- 1 Tablespoon Olive Oil or Coconut Oil

Sautee the finely diced onion until it is golden brown.
Add the cooked rice and the raisins.
Add the spices and a pinch of salt.
Finish off with the fresh chopped parsley

This takes u literally 10mins and it is really tasty!!

TIP: You can cook the rice halfway in the rice cooker and finish off cooking it on beef broth to add flavor.

Check out my grilled chicken and beef
and also my brown rice pilaf :)
View attachment 563378View attachment 563379

I'll be back for more updates!!!

Gunther
 
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