Day 43: Shaping my guns… water guns [9-Day Cycle #3]

Effort_potential

Another completed workout cycle, there is not much to say except that everything is going according to planned. My gym membership expired about a week ago so I decided to look for another gym. There are several reasons why I’m not renewing my membership: 1) They have a shitty selection of free weights and they constantly disappear. 2) The gym is always infested of douche bag meatheads (aka the “serious buff guys in the gym”). They take up so much space you feel like you’re constantly in their face, and they always smell sweat, fack, go take a shower. 3) The shower looks like the scene in Saw I, where the guy sawed his leg off, I’m pretty sure the movie was shot in my gym, no joke.

The shower in my old gym resembles the first scene in Saw I. Feels so fucking cozy to stand in a shower like this, NAKED.

The shower in my old gym resembles the first scene in Saw I. Feels so fucking cozy to stand in a shower like this, NAKED.

Bold = Changes on sets and reps
Green = Increase in weights, meaning FUCK YEAH I’m getting stronger
Red = Decreased in weights, meaning YOU A BITCH, eat more, get some rest.
Yellow = The color of my people, meaning NO CHANGE since last week. 

THE DEAD LIFT / CHIN UPS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

DEADLIFT

  • Warm-Up (Kg): 20 52.5 62.5 72.5 82.5 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 105 kg – 6 Reps (To Failure) – (+5 % )
  • OffSet (~10%): 92.5 – 7 Reps – (+2.78 %)
  • OffSet (~10%)  82.5 – 8 Reps (0 %)

CHINS

B.W = Body weight ( 77kg)

  • 3 Reps B.W (+1 reps)
  • TopSet: 4 Reps B.W+ 10 kg (added 10 kg weight!)
  • OffSet 6 Reps B.W  (added an offset) 

Comments about the workout: A great workout, felt very happy that I gained on pretty much every set and exercise. I rearranged a lot on my chins, my first subgoal was to succeed into doing 8 straight reps which I managed last week. Like I written before, I have a secret exercise to increase the number of reps I can do, and its clearly working since I can do four WITH 10 kg on me, feeling like a baoz.

INSERT CAPTION

Gymbolaget, where the meat heads gain more meat… on their heads.

THE BENCH PRESS / REHAB

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

BENCH PRESS

  • Warm-Up (Kg): 20 30 40 45 50 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 65 kg – 6 Reps (To Failure) (+8.3  %)
  • OffSet (5-10%): 57.5 kg – 7 Reps (+ 4.55 %)
  • OffSet (5-10%)  52.5 kg – 8 Reps (+5 %)

TRICEPS

  • 2×20 Body Weight

REHAB

  • No Warm-up
  • Shoulder exercises (rotator cuff rehab)

Comments from the workout: My Achilles heel at the moment, I’ve improved my technique to improve my lifts and it felt actually easier and lighter now to lift the weights. (didn’t feel my shoulder at all).

SQUATS / ARMY PRESS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

Squats

  • Warm-Up (Kg): 20 50 60 70 – 8 4 4 4   (WEIGHT / REPS)
  • TopSet: 95 kg – 8 Reps (To Failure) (+5.56 %)
  • OffSet (5-10%): 80 – 10 Reps (0 % )
  • OffSet (5-10%)  70 – 12 Reps (0 %)

Army Press

  • Warm-Up (Kg): 10 15 20 25 – 8 4 4 4 WEIGHT / REPS)
  • TopSet: 32.5kg – 6 Reps (OBS completed 6 reps this week) (+1 Rep)
  • OffSet (5-10%): 27.5 – 7 Reps (+1 Rep)
  • OffSet (5-10%)  22.5 – 8 Reps (+1 Rep)

Comments from the workout: I thought that since I was well rested (no helping a friend move, or going out clubbing) I was confident that this workout was gonna be a walk in the park. But NO, the squats litterally feels like I’m getting crushed by a fat woman sitting on me. I noticed that my left hip feels a bit irritated and bit stiff, hopefully its nothing serious.

INSERT CAPTION

Whatching a meat head performing an exercise were ha takes ALL the weights in the gym. He’s doing that “O my God it’s so heavy I might die but I can’t cause everybody is watching me” – face. Pretty sure he shat he’s pants.

I’m happy that I’,m still doing some huge progress, and not once this cycle have I felt fatigued or tired. Going for cycle # 4, LETS GO! 

Eat hard, work hard, sleep… hard?

//C

 
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Day 41: Gained some weight, but where? [The Weigh-in #4]

WEEKLY WEIGH IN

One thing I’ve noticed is that every-time I post a weigh-in update the number of visitors increase by 50 %. This phenomena has two possible explanation, either you readers like to see my progression and stats (which I’m very happy about), OR you’re some kind of kinky perv that likes to see me half-naked . Either way, I’m ok with that as long as you guys drop in every now and then, bring all your kinky friends!

So these past few weeks has been quite interesting, I’ve gained around 2 kg since week 5 of my challenge. I accepted that the weigh-in on week 6 can be misleading since I had a workout session the day before (Sunday). Since I ate more carbs that day, the body has more likely to retain water weight. So I monitored my weight that week but I never dropped under 78 kg until Saturday that week. I am not sure if I’m doing something wrong, like overeating

I got kinda suspicious so I did my fattie check a week early (usually do it on week 8), to see if I’m gaining fat again. So here is the results:

“My fat percentage was pretty much unchanged (lost 0.2 kg fat), but I’d  gained about 2 kg since the last check up. Can this be the awaited muscle gain?”

My answer to that question is, NO, don’t think so. You don’t gain that much lean muscles in just 2 weeks. So I’m assuming that I just have a bit of extra water weight on me, nothing to get to worried about. Eating carbs, high fiber food and dosage of salt can bind water to your body compared to if you skipped these foods. Anyways, here’s the half naked pictures:

DCIM104GOPRO

Week 7:Yeah, I got a haircut, I tend to get a giant head when I let my hair grow, I feel more in proportion now. No real change since last time, except those 2 kg that’s hiding somewhere. Can you spot it?

Week 5

Week 5 – Feel actually leaner and the diet is going smoothly.

Week 3, about 3 kg lighter. Not much different, but that's ok.

Week 3, about 3 kg lighter. Not much different, but that’s OK. Does anybody see any difference?

Week 1. Still a few premium versions out there to unlock the stars.

Week 1. Still a few premium versions out there to unlock the stars.

The numbers in the parenthesis is compared with the previous week/time of the measurements. Green means a good change, red less good (not a certainly a bad thing) and yellow is unchanged

Week 7 Monday Morning Measurements (Latest results):

  • Weight: 78.5 kg (+0.2)

  • Measurements (cm):

    • Thighs: Right: 57 Left: 57  (0/0)
    • Biceps: Right: 30 Left: 30  (0/0)
    • Chest 97 (0)
    • Waist 79.0 (-2)
    • Hips 94.5 (+0.5)
  • Fat Percentage: 11.99 (-0.42 %) (Still going strong)

  • Images taken with GoPro (check above).

Sidenote: It doesn’t show but veins are starting to appear on places that I’m not used to seeing such as the biceps and shoulder muscles. Shieeeet.

Week 6 Monday Morning Measurements (Latest results):

  • Weight: 78.3 kg (+1.5)

  • Measurements (cm):

    • Thighs: Right: 57 Left: 57  (0/0)
    • Biceps: Right: 30 Left: 30  (0/0)
    • Chest 94 (-1)
    • Waist 81 (+1.2)
    • Hips 94 (-1.5)
  • Fat Percentage: Not measured  

  • Images taken with GoPro (check above).

Week 5 Monday Morning Measurements (Latest results):

  • Weight: 76.8 kg (-0.8)

  • Measurements (cm):

    • Thighs: Right: 57 Left: 57  (-1/-1)
    • Biceps: Right: 30 Left: 30  (0/0)
    • Chest 95 (-1)
    • Waist 79.8 (-0.2)
    • Hips 95.5 (+0.5)
  • Fat Percentage: 12.41 (-1.2 %) (FUCK YEAH, LETS PARTY LIKE ITS THE YEAR 2000)

  • Images taken with GoPro (check above).

Week 4 Monday Morning Measurements:

  • Weight: 77.6 kg (+0.8)

  • Measurements (cm):

    • Thighs: Right: 58 Left: 58  (+1/+1)
    • Biceps: Right: 30 Left: 30  (0/+0.5)
    • Chest 96 (+2)
    • Waist 80 (0)
    • Hips 95 (0)
  • Fat Percentage: Not measured

  • No Weekly images

Week 3 Monday Morning Measurements:

  • Weight: 76.8 kg (-1.2)

  • Measurements (cm):

    • Thighs: Right: 57 Left: 57  (+1/+1)
    • Biceps: Right: 30 Left: 29.5  (-0.5/-0.5)
    • Chest 94 (didn’t have measurement from last week)
    • Waist 80 (-2.5)
    • Hips 95 (0)
  • Fat Percentage: Not measured

  • Images taken with GoPro (check above).

Week 2 Monday Morning Measurements:

  • Weight: 78 kg (-1.9)

  • Measurements (cm):

    • Thighs: Right: 56 Left: 56  (-1/0)
    • Biceps: Right: 30.5 Left: 30  (-0.5/0)
    • Chest ???
    • Waist 82.5 (-2.5)
    • Hips 95 (-2)
  • Fat Percentage: Not measured

  • No Weekly images

Week 1 Monday Morning Measurements:

  • Weight: 79.9 kg

  • Measurements (cm):

    • Thighs: Right: 57 Left: 56 (-/-)
    • Biceps: Right: 31 Left: 30 (-/-)
    • Chest 96 (-)
    • Waist 85 (-)
    • Hips 97 (-)
  • Fat Percentage 13.64 % (10.6 kg fat)

  • Images taken with GoPro (check above).

Day 39: Going to rehab, NOT that type of rehab [The rehab Part II]

check_wreck

When I planned this 100 day challenge of mine I realized that I’m accepting it well aware that my shoulder wasn’t functioning properly. For people that missed my last post on the accident go to this link. This meant that I couldn’t fully rely on my shoulder when doing certain exercises. There was even one particular time I wasn’t even able to do a normal push-up, it hurt like hell.  So, I had two choices, either wait another year an let it heal like my left shoulder did OR try to speed the healing with some rehab and go for the challenge.

“Since I’m writing this blog, its obvious which alternative I took, and I pretty sure I made the right choice.”

I wonder how many comeback stories this room has produced? This place has produced several of Swedish best athletes, amazing.

The rehab facility in Bosön.I wonder how many comeback stories this room has produced? This place has produced several of Swedish best athletes, amazing.

The first thing I did was some research on the internet, looking for some similar cases of people having the same issue. Sometimes you forget the ridiculous amount of valuable information the internet has to offer, besides funny pictures of cats and fail-compilation. I also spoke with a few friends with similar injuries as mine. I eventually decided that the best course of action was to see a specialist, so I went to a sports facility called Bosön. This facility is amazing, they have basically every tool you need to improve any athlete, from indoor facilities, physiotherapists, mental coaches and so on.

Giving me the status of my shoulder, luckily he couldn't find anything seriously wrong.

Giving me the status of my shoulder, luckily he couldn’t find anything seriously wrong.

I met up with Mattias a physiotherapist (Sv sjukgymnast) which in my eyes is some kind of a sorcerer or witch-doctor, he has such a powerful understanding on the human body. He could by just looking at my posture  already tell several things about my what I work with, what I ate yesterday, and even my biggest secret, YES I’m joking.

We did numerous exercises on both my left and right shoulder BUT luckily he couldn’t find anything serious. He told that when I fell I received a minor bump on my shoulder which contracted the muscles around it to “protect” the shoulder. This led to a reduced agility and strength of my shoulder, which causes instability when I preform certain exercises (which explains the push-up I couldn’t do). The muscles that got affected are Serratus anterior and Supra Spinatus, and luckily for me, I can get my agility and strength back with a few exercises.  

“If you do these four exercises morning and evening, 20 reps on each exercises, you’ll get your strength and agility back.”

My first thought was, “that’s it?”. I’m almost at the 40 day mark, and I’ve not missed deliberately (Sv avsiktligt) a single rehab session. If that’s the price to pay to keep my shoulder away from injuries, you can beat your pretty little ass that I’m gonna putt the time to do the work.

As I mentioned earlier, they have an indoor track here as well. During my younger running days, I basically started my passion for running on these very tracks. I must say I got a bit sentimental, and NO I didn't cry.

They have an indoor track here as well. During my younger running days, I basically started my passion for running on these very tracks. I must say I got a bit sentimental, and NO I didn’t cry.

Even though this injury might just be minor bump on the shoulder and trust me there other people with far more serious issues with there shoulders, I still find it important to check it up. Make the effort now when instead of paying for it later with bigger problems.

Now let’s hope that my shoulder doesn’t fail me now, have a nice Sunday and keep following and giving me feedback.

Eat hard, work hard, sleep…hard?

//Chris

Day 36: I’m broken in half [The rehab Part I]

IMMORTALITY

Don’t worry it’s not as bad as it sounds. Let me tell you a story that took place back in 2012 when the first incident occurred. I got to know a few new buddies (shoutouts to AtmosQueer and Johnny White) that shared a common interest of mine, Longboarding. They invited me to ride with them one day, which got me super pumped. However, the excitement didn’t last long when I realized that these guys weren’t looking for car-free streets or just looking “swag” with their boards, NAH BRAH. They were thrill seekers, THE REAL DEAL, and I just felt like a hipster wanting to look cool with my board.

They finally found the most retarded hill I’ve seen in Stockholm, which made me shit my pants a bit. So I had a choice, either, bitch out or ride with fear. And til’ this day I don’t really know if I chose the right decision, so I tried my luck and started half way on the hill. Went well, so I progressively climbed up the hill, until I was at the very top. After my fifth attempt I went all in, went down the hill, but half way through I started to hesitate and feel a bit of fear.

“When going down a ridiculous hill with NO protection gear, AND hesitation and fear in your mind, you know your’re FUCKED beyond recognition. You can pray to your God, but nor God, Buddah, Allah, Jebus or fucking Superman can help you now. Just relax and let life punch you in the face.”

What happened after is simple, check the clip above. It may not me but the events are strikingly similar. I was going about 40 (km/h), jumped of my board, did THE face you do when you know you’re about to hurt yourself, and finished of with a failed front flip on my left shoulder. It hurt, more than life, I wanted to take a time out and just cry.

“It takes you just one big fall to realize that you’re human, there is no friend that will be there to catch you when you fall, there is only the ground.”

Hold my beer, I got this.... CUUH

Hold my beer, I got this…. CUUH

This summer I got a helmet and a shitload of protection gear which boosted my confidence again. It takes quite some time to built up the courage again after you’ve hit the pavement hard. Me and my good friend Tommy rolled up on a big ass hill one evening and I decided that I wanted to go down this hill. Once up, I gazed out in the open and felt a bit of a slight regret, but I could see Tommy giving me the “don’t bitch out” -look. So, taking my fear aside I rolled down the hill when I suddenly got flashback from the incident before, I choked, but felt a bit safer with my protection gear on. I realized soon that there is no chance of me foot breaking so I bailed and fell on my hands, elbow, ass and RIGHT shoulder. But not on my knee pads and head, where I had fucking protection. Didn’t hurt at all at the point of impact, so I thought I was good.

“However, the pain didn’t hit me until the very next morning, and that feeling was something that I recognized from last year fall. Seems like my RIGHT shoulder is fucked now.”

This is me not falling.

I have no idea what I’m doing. *FACEPLANT*

So, I had two choices, either wait another year an let it heal like my left shoulder did OR speed the healing up with some rehab and hope it holds out. Since I’m writing this blog, I’ve kinda already answered the question. I’ll write more on this on the next post.

Stay eat hard, work hard, sleep…. hard?

/C

Day 34: Getting stronger each day [9-day cycle #2]

brain_exercise

Another completed cycle, BOYAAA. Like my weigh in, my lifts are going well, which is a great indication that I’m not starving myself, hence I’m not “losing” any muscle weight. On each of my first sets I always aim to do six repetition (on squats I do 8), and really push myself to failure. If I complete this I increase the weights the following cycle by 2.5 %. I may have jumped the gun a bit on ALL of my lifts though, seeing now that I have gains around 10-20 % (Shieeeeet). But I deliberately set my weights low during the first cycle to avoid shocking the body with too much weights. Here are the results:

Bold = Changes on sets and reps
Green = Increase in weights, meaning FUCK YEAH I’m getting stronger
Red = Decreased in weights, meaning YOU A BITCH, eat more, get some rest.
Yellow = The color of my people, meaning NO CHANGE since last week. 

THE DEAD LIFT / CHIN UPS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

DEADLIFT

  • Warm-Up (Kg): 20 50 60 70 80 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 100 kg – 6 Reps (To Failure) – (+5.3 %)
  • OffSet (~10%): 90 – 7 Reps – (+5.9 %)
  • OffSet (~10%)  82.5 – 8 Reps (+10%)

CHINS

  • No Warm-up
  • TopSet: 8 Reps (body mass  ~77 kg) (+3 reps)  

Comments about the workout: Had the same dizzy feeling like last time, but not as severe, finally back on triple digits! Chin ups went extremely good, completed my first strength goal which was 8 reps, Awesome!

Hard work will never let you down, so run baby run. How is it going for the people challenging me? Already, given up?

Hard work will never let you down, so run baby run. How is it going for the people challenging me? Already given up, like a bitch?

THE BENCH PRESS / REHAB

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

BENCH PRESS 20 22.2 25

  • Warm-Up (Kg): 20 30 40 45 50 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 60 kg – 6 Reps (To Failure) (+20 %)
  • OffSet (5-10%): 55 kg – 7 Reps (+22.2 %)
  • OffSet (5-10%)  50 kg – 8 Reps (+25 %)

TRICEPS

  • 2×20 Body Weight

REHAB

  • No Warm-up
  • Shoulder exercises (rotator cuff rehab)

Comments from the workoutI almost fucked up my shoulder here, the increase by 10 kg (20%) was kinda stupid, since I already felt a bit unsure on my shoulder during the warm up. But luckily I didn’t break anything. Added triceps as well and it didn’t seem to interfere with my injury.

SQUATS / ARMY PRESS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

Squats

  • Warm-Up (Kg): 20 50 60 70 – 8 4 4 4   (WEIGHT / REPS)
  • TopSet: 90 kg – 8 Reps (To Failure) (+5.9)
  • OffSet (5-10%): 80 – 10 Reps (+6.7)
  • OffSet (5-10%)  70 – 12 Reps (0 %)

Army Press

  • Warm-Up (Kg): 10 15 20 25 – 8 4 4 4 WEIGHT / REPS)
  • TopSet: 32.5kg – 5 Reps (OBS didn’t do 6 reps) (+8.3%)
  • OffSet (5-10%): 27.5 – 6 Reps (+10%)
  • OffSet (5-10%)  22.5 – 7 Reps (12.5%)

Comments from the workout: The ultimate rape finisher during every cycle, it didn’t help that I helped a friend to move out their apartment the day before (thank you MichKim). But not bitching about it, I manage to increase in this as well.

The ultimate duck face, that's how you do it, don't hate.

The ultimate duck face, that’s how you do it, don’t hate.

The weights for this week felt just right, meaning that I made a correct increase even though it may have been more than recommended. Next cycle I’ll probably try to stay under 10 %. Two cycles completed, going for the third one, LETS GO.Stay tuned, eat your protein and stay slim.

//C

Day 32: Shitting out a little Asian kid [The diet part III]

lazy_man

I got this quote from Bill Gates, founder and CEO of Microsoft, if you didn’t already know that. I find this quote a bit amusing because I can relate to this myself. This may come as a chock to the readers that know me, but I’m pretty damn lazy. I think its important to be a bit lazy, you find the solutions that gets the job done, with minimum effort. Some call it efficient, I call it genius in the making.

If it wasn’t clear before, I LOVE FOOD. But one thing I hate about it is the endless time in figuring out what to cook every damn day. When I was a kid, This was already a problem when my mom cooked for us. She always asked me and my siblings and got the same answer from all four, “It doesn’t matter”, the most annoying answer ever . This drove my mom crazy, so when i get kids, if they give me that answer I won’t hesitate to throw them out the window.

Trouble of deciding what to eat? Just blend everything in a big container and make a meat smoothie.

Trouble of deciding what to eat? Just blend everything in a big container and make a meat smoothie.

So, to avoid the same faith as my mom, I decided to keep it simple. Before the coming week, I decide on maximum of three recipes that I’ll be cooking for that week. As for the recipes, they won’t be winning any prizes and Gordon Ramsey would probably just tell me to fuck off, BUT there simple as hell.

“Rule of thumb: when it comes to cooking, fewer the ingredients the easier and faster the dish, but prepare yourself that it might not taste as good as your mommas cooking.”

Chili con carne with lenses. High protein high fat low carb. Doesn't it look good? Is this Master Chef? Did I state a goal saying I want to become the best chef in Sweden? No? Then stop fucking complaining.

Chili con carne with lenses. High protein high fat low carb. Doesn’t it look good? Is this Master Chef? Did I state a goal saying I want to become the best chef in Sweden? No? Then stop fucking complaining.

If you readers missed my last post on my macros HERE. Here is what I came up with

  • Rest days: Protein: 200 g / Carbs: 130 g / Fat: 90 g
  • Workout days: Protein 230 g / Carbs 386 g / Fat: 60 g

This is what I need to feed my body every day, and I have roughly 8 hours (feeding window) to eat this. If we translate these numbers into actual groceries we get for instance that, 200g of protein is roughly:

  • 0.8-1 kg Chicken (roughly 20 g per 100g)
  • 2 kg Keso (12 g per 100g)
  • 2 kg Lenses  (9 g per 100g)

And if you put 400g of carbs in the same comparison you get:

  • 0.6 kg Pasta/Rice unboiled  (70g per 100g)
  • 13.3 kg Broccoli (3g per 100g)
  • 0.5 kg candy (84g per 100g)

Just to be clear, I ain’t eating 13.3 kg of broccoli that a motherfucking tree for God sake. BUT I try to eat around 300-400 g unboiled rice during my workdays. Keep in mind that when you cook it it swells about three times its weight. So during my bathroom breaks, it literally feels like I’m shitting out a little Asian kid.  

I have to be honest, when my friend told me that I needed to eat that crazy amount of carbs and fat I got kinda skeptic. But in the end I had to trust my friend and I did my research as well, just to be certain.

The worst thing that could go wrong is that after 100 days my abs would be non-existent and I wouldn’t have a neck. If I stop posting my weekly Weigh-In images, you know the diet didn’t work.

Usually what my first post-workout meal looks like. 300 g of chicken, 600 g rice (200g unboiled) and a bit of Santa Marias Salsa sauce. Champion food. And yes, thats One meal, triple that to get the needed food intake.

Usually what my first post-workout meal looks like. 300 g of chicken, 600 g rice (200g unboiled) and a bit of Santa Marias Salsa sauce. Champion food. And yes, thats ONE meal, triple that to get the needed food intake (for me).

So the million dollar question people are thinking, are you allowed to treat yourself, or is candy, icecream, bakery a NO NO? I believe that the best diets are the ones were you don’t need to put crazy amount of energy on it. When I wanna eat candy I’ll do it, if I want to eat a muffin I’ll grab that aswell. I usually take advantage of my workout days since those days allows me to eat high amount of carbs. So, instead of eating 1 kg rice I reduce the amount and instead add a bag of chips or some candy, yeah you heard me, treating my body GOOOOD. You can technically eat candy as your carb source or junk food but unless your planning  a first class ticket to diabetes or obesity, I’ll advice you to skip that plan.

My rule of thumb is 10/90 ratio, 90 % “healthy eating” and 10 % “Whatever pleases your soul”. As long as you don’t abuse you’ll do fine.

We are closing in the last parts of the game plan, I have one more thing to talk about, my “injured” shoulder. I’ll write about it next week.

Have a nice Sunday.

Stay Slim

Day 29: The Off topics [My friend, the non believer]

offtopics

I was chatting with a work colleague of mine and she told me that a mutual friend  of ours had a similar fitness blog as mine. I checked it out and damn, she’s lost a lot since the last time we met (20 kg to be exact, shieeeet).  My colleague told me told me “I wish that I had her self control”. I don’t really know how to react when I get that answer, stop wishing, make it happened. Sometimes I just want to put my hand on their head and shout “DO IT, BELIEVE IN YOURSELF, MOTHER FUCKER”.

“If you spend too much time thinking about a thing, you’ll never get it done.”

I’m guessing a few of readers out there including my friend, is having a hard time to get things moving, so here are a some advice that I have:

Don’t be afraid to aim high

Set up a big goal , don’t be afraid to aim high.  Plan how to reach that goal (talk to friends, read articles, use social media for encouragement) and set a time limit for this. I put a 100 days as a time limit, does this mean I’ll quit after it? Don’t know, but it feels easier in a sense to know that there is an “ending”.

Baby steps

Start small, add, change or remove something that you think will have a greater impact in the long hall. Taking the steps instead of the elevator, skipping that morning cheeseburger, restrict eating food after 9 PM, well you get the point. Aim for Small change, big results.

Focus on what you feel is important right now

I know that people are working full time jobs. I know how stressful it is to be a student. And I know how much time relationships take. It’s up to you to MAKE time for what you feel is important. If you don’t have time for the gym, by all means, focus on what you believe is important for you right now.

When will you ever have time?

You truly have to ask yourself, If you can’t fit your gym time in your schedule now, when will you able to do this??  There is always the typical answer: “After this exam, after this deadline, during my vacation” and so on. Don’t wait until you’re old and saggy, because the only heavy-lifting you’ll be doing is carrying your stretched-out titties and grown-up diapers. And trust me students, if you can’t fit your workout schedule now, it will get harder when you start working full time, so prepare to die fat, weak,ugly or all of them combined. Stop making excuses and get that fat burning.

Accept the facts

Accept that getting in shape takes time, the faster you accept your limitations and the time it can take to get were you want to be, the easier this journey will become. If you can’t accept eating carbs is good for you, go drink your protein shake and choke on it, please.

I'm on top of the world, don't ever be afraid to aim big!

I’m on top of the world, don’t ever be afraid to aim big!

Last part of the diet plan will be up this weekend, stay tuned.

/C