GUNTHER'S LOG – POWERED BY PSL AND 3J NUTRITION

[gunther1986]

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


I've been a member of the forum forabout a month and been training, on and off, for thelast 7 years.


In 2013 I reached a pretty low point inmy life with divorce, health problems with my parents and a sea oftribulations that seemed to be endless. I decided to take control ofmy own life and fight back, so I started serious training and madethis the number one priority in my life. In September-2014, I startedcoaching with 3J, after seeing his great reviews, because I was tiredof the trial and error approach, had a hard time trusting magazinesand bro-science and thought it was time to have some professionalguidance to my training and nutrition.


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


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


Both of my cycles were accomplishedwith PSL/Europharmacies products (First Cycle: Test Only, SecondCycle: Test/Deca). I have to be fair and say that I was extremelyhappy with my entire customer experience (from ordering, to how fastI got the stuff, to most importantly, the quality of the products andhow smooth the gear was). So I decided to go with them again for this3[SUP]rd[/SUP] and biggest cycle I've ever done.


I intend to make this log interestingfor all of you that decide to follow/subscribe, so I won't be postingrepetitive 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 bigcycle and I'm extremely excited for it, since I reacted pretty wellto the two before.
It will consist of:

1-24 Test E 800mg/wk (possibly goingup to 1000mg at weeks 16-24)
1-16 NPP 800mg/wk
1-6 Dbol 50mg/day (to kickstarteverything)
16-24 Tren A 150mg EOD
8-24 Primo 500mg
8-24 Mast 500mg


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


PCT will be posted halfway through thecycle.


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


Diet
Will be doing Carb Cycling, starting ataround 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 moreinteresting for you all.

 

[gunther1986]

Here are my pre-cycle bloods.

Note that the elevated RDW and BUN levels are due to having donated blood (double red cells) a couple days before the blood was drawn.
Donating blood causes temporary hypovolemia (loss of blood volume) which can reflect on high RDW and BUN.

 

[PUMPED]

Jumping in on this thread bro. Thanks for sharing. May I ask are you having a hard time with gains in your arms? Only asking because of the day of rest before and 2 days after.

 

[gunther1986]

Good point to ask Pumped.
In fact I has more to do with the fact that I like to train arms at least a couple of days after shoulders, so I give them good rest before hitting them hard.

It also helps me to have my chest workout after a day of rest, this way I'm hungry to hit the gym.

I've actually always had a hard time developing my chest, but that was due to lifting too heavy for my damn good. Once I dropped the weights the chest started coming out.

 

[Presser]

sorry to hear of the divorce daddio! Do you have before and after pics, or will you have them, i know ur not ready for after pics yet, i don't think anyhow, but i was curious, as i see 3jdiet likes to have his clients take before and after shots and some seriously dramatically different before and afters on his website.

Also on a side note, 3j was asking who to contact here to speak to a site rep, so please tell him i sent him a private message here.

 

[3J]

sorry to hear of the divorce daddio! Do you have before and after pics, or will you have them, i know ur not ready for after pics yet, i don't think anyhow, but i was curious, as i see 3jdiet likes to have his clients take before and after shots and some seriously dramatically different before and afters on his website.

Also on a side note, 3j was asking who to contact here to speak to a site rep, so please tell him i sent him a private message here.

thanks for the kind words..

my ability to show before and after pics relies on the client giving me written permission to use their pics.. so its not always up to me.. i follow very very strict privacy practices to keep my clients comfortable

 

[Presser]

thanks for the kind words..

my ability to show before and after pics relies on the client giving me written permission to use their pics.. so its not always up to me.. i follow very very strict privacy practices to keep my clients comfortable

so you won't be sharing female client titty shots?? or am i reading to much into your statement? lmao

 

[3J]

so you won't be sharing female client titty shots?? or am i reading to much into your statement? lmao

i can only wish lol.. you wouldn't believe the weekly check in pics i get from some of my female clients..

its like they walked into fredricks of hollywood or victoria secret.. bought the sexiest shit they could find so they could take pics and send it to me..
aint no body wearing full lingerie to bed lol

 

[gunther1986]

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

- - - Updated - - -

Hey Presser, definitely taking some before pics tomorrow.
It's my weighing/measurement day so I'll have my baseline numbers along with starting pics.
Stay tuned

 

[3J]

that looks delicious.. youre stil having your pre bed slow digesting proteins right??

 

[gunther1986]

Yes! Not a fan of casein because it turns me into a gas machine, so I'm alternating between grilled top sirloin (trim all the fat) or 95% Lean Meatballs. (Home made - I'll post the recipe in the near future)

 

[Jozifp103]

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

- - - Updated - - -

Hey Presser, definitely taking some before pics tomorrow.
It's my weighing/measurement day so I'll have my baseline numbers along with starting pics.
Stay tuned

Welp....I gotta go eat now lol. That looks so good bro. My recipe's get boring as I tend to get lazy after working 2 jobs and smashing the weights every day. Those pics made my mouth water.

 

[gunther1986]

I know your pain, chicken is my least favorite kind of meat, but I've been managing to enjoy it, just gotta switch the recipe every day.
Certain things that I find go really well with chicken for a marinade are:
-Soy sauce
-Sri Racha
-Frank's Red Hot Sauce
-Lemon Juice (w/ black pepper)
-Lime Juice (w/ cilantro)
-Honey (a good touch for soy sauce or hot sauce)
-Mustard (Jalapeno Mustard even better if you like spicy)
-White Wine (those cheap 3$ box wines work wonders)

Also lots of garlic, crushed chili, black pepper, cumin...

There are at least 20 different mixes you can do with those ingredients and boy does it help with tasting like you're eating something different every day!!

- - - Updated - - -

Today took measurements / weighed / pictures as the baselines of my cycle.

STARTING WEIGHT: 206
PICS ATTACHED

It's from here up!

 

[gunther1986]

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

 

[TBJ9000]

Looks like you're eating good. What're your macros? Maybe I missed it???

Train hard, eat better, the change will come.

 

[gunther1986]

Hey TBJ,

I'm carb cycling. I absolutely love the plan 3J has put together for me. Easy to follow.
Taking approx. 3,500kcals a day but varying my carbs from 25%-45% of my macros.
Protein is steady at around 40-45%.
The days where my carbs are lower I up my fat intake.

- - - Updated - - -

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:

ForBeef, 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.

Checkout my grilled chicken and beef
and also my brown rice pilaf

I'll be back for more updates!!!

Gunther

 

[cybrsage]

Where is the meatball recipe?

 

[gunther1986]

Coming soon! LOL. Next one is burgers

 

[cybrsage]

I am about to make new burgers, so please post it now!

 

[gunther1986]

cybersage, I have a little surprise for you tomorrow with my updates.
Onion flavored lean ground beef burgers. w/ Whole wheat buns, fat free cheese, caramelized onions and sugarfree bbq sauce

Listen to the man ^^^^^


Tomorrow I have updates for you guys (weights and measurements). Pics will come every two weeks.

But I have to say I'm surprised in a really good way. I couldn't wait (based on the way I look in the mirror) and weighed myself today in the morning upon waking up. I've gained 9lbs so far.... That's some serious shit! What do you make of it 3J? Is it up to your standards?? LOL

Highly recommend 3J's coaching and PSL products.