The difference between 05th june and 23th are remarkable amazing.

yesterday dinner as usually 120 g kidney beans 1 fillet of chicken 300 g spinach.

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Hey what's up i tried cooking Quina today and it went fucking shit! extremely shitty... also i'm thinking of... remaking my schedule at bit and remove the 400g cottage cheese i eat at snacks... to have 200 extra kcal, at lunch and dinner... Quinoa has amazing fats and protein, even got amino acids which, helps building muscles. (apparently) didn't know these quinoa had that capacity.... They taste like nuts aswell :D.

Getting ready to whoop some ass in muay thai!

Do your best and adapt to failures, failing = learning curve.

1 avocado 200g cottage cheese + a cup of pure tea.

Lunch 1 fillet of chicken... 50g quinoa 300g spinach

​1 banana 200g cottage cheese



Weight and measurements

Hey good morning people... just came back from my stair//hill interval training..

I ran up and down this mountain 5 times... took me 13:00 minutes.

bloody hell, it was harder than what i had imagined... i thought i had already extreme great condition... But damn man! running up a hill giving it 100% is challenging and i love it! Challenges makes me grow stronger! my plan is to do 3 mornings a week hill interval and run 5km the other 3 so that i do get both sources of training. Enough sh't chatting about my workout.

Measurements as of today! 92,7 cm around waist and weigth! 87,3 gone down from 87,5 yesterday, i can see small progresses now.

I'm gonna switch out my carbs one more time now... from Kidneybeans too, quinoa... Tobad that i didn't google top healthy carbs to eat..... Oh well i know now that quinoa is the best carbs i can eat.

Breakfast 2 dl oats 4,5 dl water, 1,5l water, 3 eggs.

I THRIVE in workout! Do your innerbeast a favour bidding for me! 100 burpees straigth and record ur time doing it!

Time to crap, bye bye :D

​I know that's my computer don't judge



Hey what up....

Wanna get sexy, wanna get strong, want to become a super hero?

There are actually quick fixes... probably not what you have in mind thou.

First of all.... imagine all the minutes your looking at facebook,watching movies,playing computer games. Going out partying etc.....

Just imagine..... the hours you spend chitchatting about useless, unecessary things.... imagine that time if you were working out or maybe the time you sit infront of a computer and trying to develop a stronger characther. refix focus unto the right things!

Your body is your temple and your body keeps it trust within how you treat it...

if your beating yourself sore every-day thru workouts your body will have to adapt in order to become stronger..

Same with if you sit alot your body will adapt to anterior pelvis tilt... This is to increase the comfortness when sitting...

Your body will adapt to everything you choose too do. if you eat shitty food, your body will adapt to feeling unwell.

Your body is the most precios thing there is.... why would you..... want to sacrifice your own birth right?. Your own strength in order to having fun in a world that's full of creative illusion which does not exist for real.

The only thing that's real.... is your own body.

Treat your body to a pride temple and it'll reward you with still being strong and fresh.

Lunch 1 fillet of chicken... 300 g spenach and 113 g Kidney beans.

200g cottage chese and 1 banana. pre workout meal

Dinner 1 fillet of chicken... 300 g spenach and 113 g Kidney beans.

​i slept to much and didn't work out in the morning so i skipped 1 protein whey shake and 200g cottage cheese and 80g avocado. so give or take... i missed out 400 calories....

Weird thing thou... i don't really felt hungry at all b4 dinner.



Jupp, it's true.... it's kind of harsch

Hey what's up i know the title, sounds extremely harsch but it's truthful....

The avarage people in our world... will never get visible abs....

You may ask why?.

Avarage people in our world... still are unaware of what they put into their belly... their blood sugar levels go crazy insane... they don't eat qualified food but they rather think Cheap = More and more = Better... But no when it comes to eating healthy... High qualified food which cost more= Better.... Always Quality of food over quantity!

Just take this for example... a piece of meat.... if someone puts alot of love into it... alot of time.. to cook it. alot of passion... a single piece of meat that took 60 minutes to cook... will always taste better than 12 pieces of food that took... 5 minutes to cook each.

what you've gotta sacrifice, is all sources of Mind-trick yummy food for healthy foods.

Sacrifice... night party life.... planning your... meals accordingly

then planning your workouts

also you've gotta challenge yourself to brink of the death for your muscle tissues.

I myself.... i hang barely with friends anymore.... but i've noticed extremely well performance improvements, since i stopped hanging with friends alot... Example... 4 years ago my weight was 169 kilo... Here's a picture

I'm the guy with white clothes... with thumbs up...

That time... i ate poorly... i ate lots of sandwishes with butter, cheese, butter,cheese, candy,icecrem


I told myself one day... i'll be getting sixpack.... my confidence was a sense of false confidence, i looked myself in the mirror everyday and told myself you're a damn sexy mother fucker! You're almost there...

Started training.... and switched to LCHF... Worked for a while.... dropped down from 169 to 105kg on 5000 calorie consumtion with lots of meats and fat only...

Went to doctor... heard i was near having heart diseases....

Changing my diet to a more balance one.... with carbs,meat,fat. felt more energy... but yet i became tired and tired.. Realised i took to much carbs....

Now today i'm eating hopefully healthy and right. but i'm still far away from having visible abs even after 4 years of working out rougly 6 times a week. now i've added so that i workout 12 times a week and bonus workout of 6 times Hiit, hill interval cardio in the morning. so you could say that i work out 18 times a week + being active and walk around alot.

My breakfast today was 3 eggs 2 dl oats 4 dl water.

Weight 87,5.

92 cm around waist.



i think i've understood what my optimal... Mealtake should be to performance 300%

I skipped the calisthenic part of my workout....

Didn't have the time, after getting my network bankcard.

We did lots of stuffs and man ever sence... i started to tilt forward my hips throu out the day....

I felt incredible power.... i've managed to get a problem with having pelvis tilt... aka when your put sticks out (Sexy as fuck on women)

Tommorow i'll be sprinting up and down a hill. :D.

I can feel that eating healthy food is amazing! Never felt such an amazing power as i do now lmao. i did about 60 burpees without even feeling tired. Just amazing..

Meals for today... Snack b4 lunch. 200g cottage cheese 80 g avocado. and 1 dl whey 80 3 dl water

Lunch 50g wholegrain pasta 300g spenach 1 fillet of chicken.

Pre workout. snack.

1 banan with 200g keso.

Dinner 300g spenach 113 g Kidneybeans and 1 fillet of chicken.

Be the best and own the rest.



Sundays meal and what i did thru out the day

I'm lazy at updating... makes such a huzzle.. to update both yesterdays food and intake.

Anyways let me first update yesterdays... Food intake... thruout the day.

Sunday = Rest days so i remove carbs at lunch and at dinner.. Cause i won't need it.

Breakfast the usual 3 eggs 2 dls oats with 4 dl water. 06:30

10:30 1 avocado and 200 g keso meal.

13:00 Lunch 1 fillet of chicken

16:00 2 bananas, with some musli and oatley milk. ( I learned from here that's way to much carbs... for me... i got a insulin shook and fell asleep for 20 minutes at 17:00) Probably if i had been more active i would hadn't felld asleep probably... But i was lazy... sitting in my chair and just... reading about... Bodyweight excercises and anatomy behind it.

18:30.... 2 wholegrain... bread and 1 filled of chicken with 2 slices of cheese 28% fat and 20 gram butter.

Pictures over my improvements and Breakfast
Stair interval.. 5 times.. 4 minutes. time.
Found a great hill nearby with both chairs and a hill at end.
Start of the hill down under.
End of the hill
Breakfast now.

3 eggs 2 oats and 4,5 dl off water, 3 dl cold water and a bit of fruit, mermalade.

I might not do my calisthenics workout today, cause i need to get my network bank account working :D.

We see if i get there or not, Right now the plan is bumping away immediatly to the bank!

OH BOI, this was a long....... update....
Do your best and forget the rest!



Hey hey, didn't update yesterday at noon cause i was so tired...

progress on pullups...

I've gone from 5 strict slow ones aka 7,5 sec concentric 7,5 eccentric.

i made 7 yesterday, sad part it's only one muscle in my body that's cutting me a bit short right now... it's the forearm...

I get so good damn sore after i've been gripping awhile.... I guess once that muscle grows stronger, i'll be able to dish out more pullups,chinsup,australian pullups.

Today it's sunday and it's my rest day... only thing i allow myself to do, is read about nutrition, bodyweight training and do the laundry.

Weight today at 89kg.

Measurements 92 cm.

Yesterday i ate a afternoon snack...

1 banan 200g Cottage cheese.

Dinner 1 fillet of chicken 50 grams wholegrain pasta and 300g spenach.

Breakfast 09:00 3 eggs 2 dl oats with 4 dl water.



Hey what up, i've decided to reschedule my... food intake and training moments. sleeping earlier in order to get up earlier etc. Heres the schedule.

05:00 powerwalk/jog progression mon-saturday. 8km(Sunday 8km pw)

06:30 Breakfast 2 dl Oats with 4 dl water. + 3 eggs

08:00 Snack, 2 bananas + 100g Keso

09-11:00 Bodyweight resistance, strength workout. mon-Saturday, (Sunday 8km pw)
1Dl whey 80 + 3 dl water immeadiatly after training.

12-13:00 Lunch 250g chicken + 50g Wholegrain pasta 300g spenach.

15:00 Snack 2 bananas+100g keso.

17:30-19:00 Muaythai Mon-Thurs. Friday-Saturday Simming 90 minutes.
1dl whey 80 3 dl water, after workout.

21:00 Dinner 250g Chicken + 50 g Wholegrain pasta 300g spenach.

22-05:00 Sleep/recover.

Weight and Cm around waist for today... 88kg and 97 Cm around waist.

Pictures over how i look...

Goal... 7% bodyfat at 78kg.

Today i managed to swim 60,x25 meter lengths.. Breastswim during 90 minutes...

So under 90 minutes... i managed to Swim 1500 meter breastswim. Probably would be better progress if i didn't take pauses here and then... But i'll get there.

I'm eating lunch now and getting ready for next workout... Hoping the weather will turn around.

Peace i'm out!



I realize now that after calculating my intakes for now during a week... 3000kcal makes me go over to the bulky side, i think i need to stay within 2300-2600 kcal range in order to burn fat and be avaible to create lean muscle mass.

What'll be doing next week and on is ignore the oatley milk in my breakfast and the two protein shakes that i do take. Aka... removing 450 kcal from my diet, which will make me go down from 2600 kcal.

Also decreasing Wholegrain pasta to 2 Dl from 4 Dl and adding 2 snacks of 360 kcal.

Breakfast today 3 eggs oatmeal.

Thou i'm at 88kg and 96 cm.