Day 89: That guy in the gym staring at you….

Force_of_gravity_QUOTEEver been in the gym and there is that guy staring at you with the most piercing look you’ve ever seen? I’m not just talking to the female audience here, but also the guys, got to be honest, it happened to me. I was resting from my sets and this guy was looking at me like he wanted to rape me (no joke). I got kinda uncomfortable, that had to cover myself with my sweater, but this guy was still looking at me. I decided that I would move but after then I realized what the guy did. He was looking at the mirror behind me watching himself lifting that shit. Alright, I get it if you want to check your form and technique but this guy, he really looked like he wanted to fuck himself.

The guy kept giving me the "Ronnie Coleman Creep" - smile. If you see this smile and there's no mirror behind you.... then run, run like the wind. Its time for his protein craze and you're the only person in line...!

The guy kept giving me the “Ronnie Coleman Creep” – smile. If you see this smile and there’s no mirror behind you…. then run, run like the wind. Its time for his protein craze and you’re the only person close by!

I admit, I’ve stopped in front of the mirror a few times more since I started to see my results. I can’t really tell if it’s to admire the progression or if I’m getting more egocentric. Either way, I’m aware of this bad habit and it got to stop to avoid me becoming that creepy ass guy in the gym looking like you he wants to devour you. I found this awesome clip from Kevin Hart where he talks about gym guys that’s big for no apparent reason, so fucking true, here’s the clip:

Counting down the days…. Not much left! LETS GO.

Work Hard, Eat Hard, Don’t Stare at the Miror as Hard!

/C

Day 84: Nice filter, good angle and some flexing equals perfect SELFIE

Sweat_is_Fat_crying_quote
So I’ve noticed that a few of my Facebook friends (mostly girls) like to post images of themselves where they stand in weirdass poses to seem more attractive. I found this quite interesting so I asked my younger sister and it turned out that girls do some weirdass tricks to get that perfect selfie shot. Really?
When girls take group photo, gravity suddenly gets stronger

When girls take group photo, gravity suddenly gets stronger.

I’ve noticed that my Weigh-In pictures (check link HERE) are not as appealing to my fellow readers as it could be, but yet again this wasn’t really my intention. It really occurred to me how much you can alter your images with a few simple tricks, and it got me thinking that people actually put a lot of time on this. So, I thought about this and made the decision to try this aswell, and see how much I can boost my selfie pictures. As you can see below I’ve taken two types of pictures, one where I have a neutral picture, my typical progression picture.
No flex, no filter, just me in my underwear looking all white as fucking snow.

No flex, no filter, just me in my underwear looking all white as fucking snow. Taken in the morning the same day as the image below.

And the other image is one with these things to keep in mind:
  • Do not take a picture where the camera is pointing upward, have it slightly elevated to avoid showing that fat double chin of yours, and who wants to see your nose hair?
  • Try not to look directly into the camera, tilt your face a bit to your side to give you the “illusion” of sharper chin, you practically become a fucking magician when doing this.
  • Wear dark clothing, it makes you look thinner. It also works to stand in front of a dark background.
  • If you’re taking a sexy selfie shot, it helps if you flex your muscles (obviously) but try to relax your face. Tensing your face can make you seem like your taking a dump.
  • Use Instagram filters, it can make the difference between buff and fat, since it brings out the shadows better. If you don’t have any abs why not just add some with PHOTOSHOP.
Dark background, flexing, and of course a nice filter, so I look buffer? The images is taken during lunch time same day as the image above.

Dark background, flexing, and of course a nice filter, so I look buffer? The images is taken during lunch time same day as the image above.

So the lesson for today? Don’t fool yourself, if you have a double chin or a muffin top, you’ll probably succeed in hiding it in your pictures. But once WE meet, I’ll expose the shit out of you and probably make you cry… No joke.
Two more weeks of the challenge, lets keep this up. Have a nice Sunday!

Work Hard, Eat Hard, Take Selfies…HARD.

//C

Day 80: T-minus 20 Days until my Diet Break

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I’ve been on this diet now for 80 days straight, and the reason why I haven’t cracked yet is the simple setup of my meal schedules. A diet that you don’t know you’re on is the best strategy for success. Rather than just counting down the day where you can go “obesity/diabetic power” mode (read FAT FUCK mode) a change in your eating habits is key. By this being said, I have to admit that I still have a crave for a pizza, kebab or something with fatty and forbidden. Will the craving disappear? I highly doubt it, but there are a few thing you can do to maintain these cravings.

New York City with my pimp friend M-Krantz, eating Kentucky Fried Chicken. I'm literally screaming of joy for some Friieeeed chicken.

New York City with my pimp friend M-Krantz, eating Kentucky Fried Chicken. I’m literally screaming of joy for some Friieeeed chicken.

I’ve been on this diet about 11 weeks now and it’s recommended to take so called diet breaks, every now and then. Depending on your body fat a estimate of between 4-6 weeks if you’re lower than 15 % BF and 6-12 weeks if your’re between 6-12 weeks. As seen, I’ve almost exceeded the recommended break frequency by the double (my BF is about 10.6 % at the moment). The reason why it’s good to take these breaks are (cited from rippedbody.jp):

“A short period of regular eating has the potential to reverse some of this metabolic adaptation giving the hormones time to recover to normal levels.”

So what does this mean? It means that I can eat whatever the FUCK I want. If you count the days left on my 100 day challenge, you’ll land on a date just before Christmas Eve, is this a coincidence? Hell to the NO. The first thing I did when I planned this was to set the date were I’ll be able to eat whatever I wanted again, and there was not better day then this. So what am I going to eat during my diet break week? I’ll give you a little preview:

  • Pizza hut all you can eat buffé
  • Cinnamon Churros
  • Belgian waffles with Nutella
  • English breakfast (Fried eggs, sausages and a lot of baked beans)
  • American Panncakes with Bacon and a a ton of maple sirup
  • Kentucky Fried Chicken (since we don’t have this in Sweden I just might buy a ticket to London, just for this….No joke)

What I probably won’t eat as much during this time:

  • Chicken, the equivalent amount of chicken I’ve eaten would be enough to feed a little village in Africa
  • Chili, man I’m tired of my own damn recepie.
  • Rice, I’m Asian but even for me the amount of rice I’ve eaten is ridiculous

Remember, I’m allowed to eat these things but I’ve noticed that the constrains of the Leangains diet, which is the ratio of fat, carbs and proteins you ingest. During my rest days I’m allowed to eat high fat, low carbs meal and opposite during workout days. So take for instance a pizza, it contains HIGH carbs and HIGH fat, I’m mean WTF, it’s like a fucking Greek tragedy. I guess I’ll have to wait until the 23 of December.

“Until then, I’ll try another type of pizza with a meat crust bottom instead of dough. It’s called a Meatzza, how awesome isn’t that?”

The manliest pizza out there, a meat crust bottom with meat as topping, Boyaa

The manliest pizza out there, a meat crust bottom with meat as topping, Boyaa

Work Hard, Sleep Hard, Wait Until you get your pizza and EAT it HARD.

//C

Day 74: Lack of motivation, give me a cheeseburger..

Generic_2One of the characteristic I admire the most in people is, the motivation to push through even when you don’t have the urge to do it. I’m at a crossroad where I lack consistency and motivation, and to be honest, I’m quite worried that I’m might not make it to the finish line… Don’t get me wrong, I’m still on my diet, nor have I missed any of workouts. The biggest challenges I have right now is actually to update the blog, I feel that the creativity and quality on my entries has gotten slightly sloppier. I apologize for this and I’m trying to restructure a few things in the blog that keeps first of all MY own interest up. Here are few ideas that I have up my sleeves at the moment:

  1. Shorter posts with more images (More of a tumblr like blog)
  2. Videlog (Me in front of the camera talking about real shit, I rather not do this, since I hate to hear my own voice)
  3. Vine/Instagram – Short 15-30 second video posts (This might actually be fun, “cooking shows”, “how to stretch”, “fail-blogs” )
How about just leave everything and run towards the light? Tempting....

How about just leave everything and run towards the light? Tempting….

If you guys have other suggestions just write in the comments below or send me a private message.

Work hard, Eat Hard, Don’t give..Hard

Day 74: The origin behind the blog name

Force_of_gravity_QUOTEI can sit for hours and scroll through tones of memes on the web. Its literally one of the most useless and time wasting things you can do when you’re on your phone or computer. So whats the purpose? Easy, shits and giggles, it may be useless but its funny as hell. For my more matured readers (read OLD), a meme can be considered a mimicked theme, including simple phrases or gestures. The origin behind the title of my blog came from one of my friends. I posted an image of me surfing in Portugal, looking all bad ass. I didn’t looked ripped or lean but that wasn’t really my intention, I just wanted to show that I was surfing. So my friend wrote: “Bro, do you even lift?”.

Looking badass with my surfboard in Portugal!

Looking badass with my surfboard in Portugal!

 

At the time I didn’t really quite understand what he meant by it, I knew that it came from an internet meme. So I did a bit of research and found a definition for what this actually meant:

“Do You Even Lift?” is a condescending expression used on body building and fitness forums to question the legitimacy of someone’s fitness expertise or weight lifting routine.  The phrase is mainly used to aggravate another user during arguments about physical fitness.

There are a ton of funny pictures/memes out there, here are a few of my favorites:

meme-doyouever-bigkid

bro-do-you-even-lift_o_875513

meme-doyoueven-hugeliftmeme-doyoueven-terminator

do-you-even-lift-oreos

So, thinking back on it, my friend called me fat…. And it took me 6 months o figure that out…. Fuck you, man, I hope choke on a powerbar and die.

Enjoy your Sunday.

Eat Hard, Work Hard, Lift Hard.

/Chris

 

Day 68: Fake it until you BECOME it [Ted Talk Clip]

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As you may already know, I consider myself a very motivated and confident person. I too have my days where I feel like crap, and my personal ways to quickly gaining confidence during those days, is to “alter” my looks. This can be as easy as, getting a haircut or buying some swagger clothing (suit up á la Barney Stinson. But if you’re losing your hair or just have no money, then I got a clip for you. I wanted to share this amazing TED-talk by Amy Cuddy, where she literally gives you a 20 minute “life hack” tutorial on gaining confidence. Here’s a short description on the clip (snatched from Youtube):

“Body language affects how others see us, but it may also change how we see ourselves. Social psychologist Amy Cuddy shows how “power posing” — standing in a posture of confidence, even when we don’t feel confident — can affect testosterone and cortisol levels in the brain, and might even have an impact on our chances for success.”

 

If you have 20 minutes and I’m guessing that you have (since you found my blog link through Facebook) then I really recommend you checking this clip out. Trust me, you’ll win more life points watching this than a bunch of cute cats on the Internet. And to answer the question you’re thinking right now: YES, I too sometime stand like I’m mother fucking Superman when I’m at work. Does it work? Try it yourselves!

Superman or SuperChris? Powerposing before it was cool.

Superman: Powerposing before it was cool. 

Work Hard, Eat Hard… Stay Hard….WHAT?

/C

 

Day 66: Keep calm and lift some weights [9-day cycle #5]

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Before I start, I just want to say that this quote above is so awesome, just wanted to get that out there. Anyways, I’m lagging a bit on my workout updates, these results are about a week old, but I’ll catch up so don’t worry. As I mentioned in my last workout post (check the post HERE), I had my very first setback on the squats exercise. Nothing that severe, but enough to take some safety precautions. So to keep it on the safe side I reduced the weight by 5kg (from 100kg to 95 kg), I also changed the reps on each series to 8, 9, 10. Yet another great cycle, with a lot of improvements!

Here’s the entire 9-day cycle #4:

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 85 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 115 kg – 6 Reps (To Failure) – (+4.54 % )
  • OffSet (~10%): 100 kg – 7 Reps – (+5.26 %)
  • OffSet (~10%)  90 kg – 8 Reps (+5.88 %)

CHINS

B.W = Body weight (77kg)

  • 3 Reps B.W
  • TopSet: Reps B.W+ 12.5 kg  (+2.5 kg )
  • OffSet Reps B.W+5 kg  (+5 kg) 

Comments about the workout: Nothing to complain about this day, everything went my way and I felt on top. I usually throw my weights on the floor to reduce the load on my back, I didn’t realize that an old lady was doing her workout beside me. I swear, I almost gave her a heart attack, damn happy to dodge that accident.

Stretching - The ultimate tool to avoid injuries and gives you the possibility to walk up stairs after leg days.

Stretching – The ultimate tool to avoid injuries and gives you the possibility to walk up stairs after leg days.

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 40 45 50 60 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 75 kg – 6 Reps (To Failure) (+7.14 %)
  • OffSet (5-10%): 65 kg – 7 Reps (+ 5.26 %)
  • OffSet (5-10%)  57.5 kg – 8 Reps (+5.88 %)

TRICEPS

  • 1×20 triceps 
  • 2×10 excentric hanging triceps 

REHAB

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

Comments from the workoutFelt pumped and focused a lot on my technique and form. Completed my goals and it felt easy, didn’t even have any problem with my shoulder today.

I've added a bit of triceps exercise to my bench-press workout.

I’ve added a bit of triceps exercise to my bench-press workout.

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 80 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 95 kg – 8 Reps (To Failure) (-5 %)
  • OffSet (5-10%): 90 – 9 Reps (+3 Reps )
  • OffSet (5-10%)  80 – 10 Reps  ( +10 Reps )

Army Press

  • Warm-Up (Kg): 20 20 25 – 6 6 4 (WEIGHT / REPS)
  • TopSet: 35kg – 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: A very nervous workout since last time it didn’t go as planned. I took my time on the warm up and really focused on my execution. Didn’t feel anything other than a bit of sore shoulders from the bench press workout. Keeping calm and lifting some weights!

Working out like a sir! Had laundry day so I only had these clown socks.

Working out like a sir! Had laundry day and I was out of socks, so I only had these clown socks.

Not much left now, got to push through, lets go!

Eat hard, work hard, sleep… hard?

//C