Today I had a great experience at work, a guy asked about training and diet and he was really interested and hungry for knowledge! I love it and I think he will do something good with it!

Trained quads and calfs today and I managed to increase in my sumo squats, yes I almost didnt make it up the stairs on the way from the change room (who puts stairs in the gym anyway lol) come to think about it, I think its good, it keeps normal people fit, a lot of places have stairs and stairs only like my apartment, like my moms, my sisters place and the local Ica shop to! Today tho, not good haha Speaking of change rooms ;) I got a adorable bright pink lock in the weekend... for my locker at SATS, its actually neon pink (cant really see that in the picture but I love it and no one else has one that Ive seen)

Going to have afterwork drinks with the girls at work :D tomorrow night, no drinks for me cause Im barely back to normal and Ive got the support phone and will not be able to perform if something happens :p

Im in a odd tuna period now, I just love it, funny cause 3 weeks ago I didnt haha, I guess its the yummy pies that Im making. The sesam wasabi version and the taco version made that happen. Not complaining since its a lot easier to carry and cheaper than salmon! nomnomnom

My lovely friend brought some beautiful Easter flowers for me on Saturday and I get so happy just looking at them, they are sooo cute.
Something has happened with my Iphone, my explorer cant find it so I cant get the pictures from it to post here... hmmmm... need to look into it in the weekend!

My bag should be arriving tomorrow too

AH!!! Im soo excited! I might have a club to compete for, its Delta in Stockholm! Ill keep you posted!!!

Hey I found a great app in the Iphone App store, as you know Ive been tracking in the excel sheet I posted about before  but now I have found one for my phone, its free :D Has all the swedish and american foods in the database and all the things the excel sheet has!!! http://itunes.apple.com/us/app/shapeup-club-calorie-tracker/id286906691?mt=8 if you are interested

Gym went great today! Shoulders and biceps, sweet and easy!!!

I have ordered a new laptop bag to, work is paying so I can drag my work laptop around :) Im hoping its going to arrive on Thursday the latest!! It so cute :)  and for some reason the picture Im trying to upload (well any picture) isnt working now so no pictures for you. Its a silver colored samsonite bag with pink details :)

I have just been out for a jog and it was great! Wet windy and awesome!!!! Im feeling like Im normal again! I made a massive "pancake" of 55g of oats, 1 whole egg and 3 egg whites. I let the oats soak in a bit of water when I went out and mixed it all toghter with 20g of cacao (baking sort) and threw it in a frying pan. I finished it off with vanilla sweetner. about 450kalories, 29g of protein, 48g of carbs and 12g of fat. VERY filling. YUM! looks disgusting tho haha
On kollo (the forum) there is some people that are doing strong lift 5x5 programs and Im quite interested in trying this. Would be a fun challenge. I think Im going to try it, need to do some more research tho. found a link about it its a 12 week program. I havent maxed anything tho, since I dont have anyone to train with it feels abit unsafe...

Went out for a walk this morning, managed about 15 minutes until i went thru the snow and got really wet feet... so I went back home again LOL Met a girl jogging and she stopped me and asked if one could get thru the way I came from... was tempted to answer yes but I didnt :P wouldnt have been very nice at all...

Louise and Annelie and their both youngest came past around lunch and we had a long lovely chat and some playtime. It was great seeing them again!

Around 3 I drove to planet fitness for the child cancer research spin, I managed about 1.5hours of proper spinning. Awesome gym and they even provided instructors! Very good session, I wasn't set on doing a tough one but got really inspired and had a sweaty fun session. Now Im just internetting and eating a big dinner. Not doing anything tonight, just taking it easy with myself! Planning a bit about my competition ideas!

Update in regards to Martin Berkham, unfortunately he replied and said tjat he wont be talong any more competitors due to him being busy :(
Well he did say he would get back to me if it changes...

This weeken I'm going to do rpm for childcancer research and that's between 4 and 5.20 we are 12 people that will keep a bike running for 12 hours! I'm going to head into the city before that and see if I can shop some gym and work clothes!!! I want a pair of betterbodies pants :) I'll try to do another tuna pie I think, take two lol such a good thing to have for work!! Would be good to not have to make lunch each day!

I'm so happy it's friday too! Need this weekend badly!

Good morning
Well I have noticed that my Ifing isnt working very well since Im just to hungry at night. It might have something to do with the fact that Im really tired from the trip. Im now sort of back to normal, not feeling like shit when I wake up in the morning but not overly alert either… I’ve been feeling like I want to be alone now, not very nice or good and I hope that its because I’m worn out and not something else…
The trip was fantastic, 2 days of skiing in sunny beautiful weather. Great food and great company. We went out Saturday, slept to little and I forgot to set my alarm in the morning, correction, I set it I but since it wasn’t a work day it didn’t go of.. GAH
Conferencing all Sunday and then flying home, arriving around 23… up at 6 then to work again…
Some more pictures…
knugelsprugeldugel or something, i had it on the mountain... lol

on the hotel, loads of food

in the village

m still tired from the weekend, I couldn’t sleep last night and I do look like hell today. Big bags under my eyes and not functioning… blerg… have been to SATS during lunch and done some sessions. It works really well. I save so much time. However the diet isn’t working, I think its because Im still exhausted from the weekend and are feeling it in my body… no fun. Ah well. Hopefully it sorts itself out and I wont be hungry all the time… I guess it all takes time (doh) to get used to!!!

I'm in the bed, knees are hurting head is hurting well everything is huting!I've had a great day sunny loads of snowboarding! However the first run I was wondering what I was doing. GOD copped some bad ones... Guess it might have something to do withthinking I took the easy rout when infact I took the harder one haha!!! I'm going to get ready for dinner soon, I've had the biggest hotel breakky ever, tried everything!!! And for lunch I had proper german sourcraut and fatty yummy meat and a big ball of... Ehum something pasta like! I'm taking loads of photos tho so you'll see!!! Lucky were only here for a few days otherwise I'd be rolling down the hill haha

Well, the bar thing didnt taste much for some reason, needs some sweetner perhaps...
And the effin spikes for my shoes broke, great, one week of usage and the straps snap... lucky I wasnt running..

Since I forgot to get some protein bars I decided to make my own. I used a modified version of the protein muffins, put it in a big container and when it has cooled down Ill make bits of it so Its easy to carry along. Should be okay for a day in a bag.

Protein "bar" recepie

100g Kruska kli
200g Quark
35g Cacao
75g Whey protein (chocolate banana)
4 whole eggs
5 egg whites
25g baking powder (bit to much I think)
30g Soy flour.
Per 100g its 157Kcal,  18,5g Protein, 6,7Carbs and 5,7g fat.

I also made lunch for tomorrow, moose meat with wok veggies and sweet and sour sauce MMM

Playing with my phone and accidentally deleted the post gah!!! On my way to the gym xxx

Feeling a tad bit tired today.... 
I have a plan on my phone, now Im hopfully going to be able to save some money... free mobile surf for 2 month too! Then unlimited surfing and 300kr to call for. No lock in contract so I can change if I dont use it all!

We will be back on Sunday night at 10... bit late so I have had to plan for Monday gym and stuff too phew... packing has been started, camera batteries have been charged and passport located. Ill run out to get some protein bars for the trip, just in case... might be good to have when snowboarding too...

Trained legs today and that went okay, hate doing all of my leg (normally divide the muscle groups up since its soooooooo boring lol) but it went okay. I know Ill be sore tomorrow... Im doing the last session tomorrow night (anther late night, hopefully the last one) shoulders, chest and triceps. Ill be starting the day sessions on Monday so Ill be starting the intermittent fasting as well. The plan is to eat breakky at 7, then go train around 12ish and lunch after training and then more food around 17. Fingers crossed it will be okay. Ill keep you posted.

hmmm my washing machine is making odd noises, staring and stopping hmmmm odd.. hopefully ius normal LOL I cant say Ive been sitting in the kitchen listening to it before,,,

Awesome snack or for whenever ;)
200g ICA's light Quark (new 0.1% fat) very yummy btw, not as bitter. 30g of vanilla whey and 10g of cacao.
261kcal, 45.5g protein, 10g carbs and 4 gram fat. THANK GOD I ONLY BOUGHT ONE tub otherwise there would be quark coming out of my ears right now ;)
I have run out money on my sim card (prepaid) and Im trying to arrange a contract so its not so expensive, hopefully I have tomorrow... hard since I dont have a credit history here... blerg...
Sorta good session today, 1h 10 min (dont ask me why it took so long, its no good) strong but ran out of power in the end... legs tomorrow and chest, shoulders and triceps on Wednesday. Im off to Austria on Thursday so squishing in this weeks training now.

good morning

more interesting studies

BACKGROUND: Obesity has reached epidemic proportions in the United States. It is implicated in the development of a variety of chronic disease states and is associated with increased levels of inflammation and oxidative stress. The objective of this study is to examine the effect of Medifast's meal replacement program (MD) on body weight, body composition, and biomarkers of inflammation and oxidative stress among obese individuals following a period of weight loss and weight maintenance compared to a an isocaloric, food-based diet (FB).

METHODS: This 40-week randomized, controlled clinical trial included 90 obese adults with a body mass index (BMI) between 30 and 50 kg/m2, randomly assigned to one of two weight loss programs for 16 weeks and then followed for a 24-week period of weight maintenance. The dietary interventions consisted of Medifast's meal replacement program for weight loss and weight maintenance, or a self-selected, isocaloric, food-based meal plan.

RESULTS: Weight loss at 16 weeks was significantly better in the Medifast group (MD) versus the food-based group (FB) (12.3% vs. 6.9%), and while significantly more weight was regained during weight maintenance on MD versus FB, overall greater weight loss was achieved on MD versus FB. Significantly more of the MD participants lost [greater than or equal to]5% of their initial weight at week 16 (93% vs. 55%) and week 40 (62% vs. 30%). There was no difference in satiety observed between the two groups during the weight loss phase. Significant improvements in body composition were also observed in MD participants compared to FB at week 16 and week 40. At week 40, both groups experienced improvements in biochemical outcomes and other clinical indicators.

CONCLUSIONS: Our data suggest that the meal replacement diet plan evaluated was an effective strategy for producing robust initial weight loss and for achieving improvements in a number of health-related parameters during weight maintenance, including inflammation and oxidative stress, two key factors more recently shown to underlie our most common chronic diseases.

Nutr J. 2010 Mar 11;9(1):11. Efficacy of a meal replacement diet plan compared to a food-based diet plan after a period of weight loss and weight maintenance: a randomized controlled trial. 

Some pictures from Vaxholm, very cosy day at a great little cafe :)

I had a great night last night, awesome girls and loads of laughs :) Made some great orders, massage oil and stuff ;)
This morning when I woke up it was -4 and sunny. A absolutely stunning morning! I was really keen to try my new tights and I bought a pair of spikes that you put on your shoes to not slip. about 15 dollars and a great investment. They where awesome, took 5 minutes of my running time and I felt secure! Love them! It was a fantastic run!
Just had a big breakky and now Im getting picked up to go to Vaxholm to have lunch and enjoy the beautiful weather!!!

This is a very good read.

Protein metabolism adapts during caloric restriction (CR) to minimize protein loss, and it is unclear whether greater fat stores favorably affect this response. We sought to determine whether protein metabolism is related to degree of obesity and whether the response to CR is impacted by pre-CR adiposity level. Whole body protein metabolism was studied in 12 obese women over a wide range of BMI (30-53 kg/m(2)) as inpatients using [1-(13)C]leucine as a tracer following 5 days of a weight-maintaining diet and then after 30 days of CR (1,400 kcal deficit with maintained protein intake). When expressed as total rates, per body weight (BW) or per fat-free mass (FFM), leucine rate of appearance (Ra), and nonoxidative leucine disposal (NOLD) were significantly higher in the individuals with a greater degree of obesity (P < 0.05). Leucine oxidation (Rox) was also higher in more highly obese women when expressed as a total rate (P < 0.05) but not if expressed per BW or FFM. CR reduced BW, FFM, and fat mass (P < 0.001), and declines were relatively similar between individuals. CR reduced Ra (P < 0.001), NOLD (P < 0.01), and Rox (P < 0.05), and the relative decline was not affected by differences in fat mass. CR-induced declines were significant even when Ra and NOLD were normalized to BW or FFM. We conclude that fat mass, like FFM, is a key determinant of protein turnover. However, during CR, higher fat mass does not favorably alter the response of protein metabolism and does not mitigate the loss of FFM. 

Obesity (Silver Spring). 2010 Feb 4. Effects of Adiposity and 30 Days of Caloric Restriction Upon Protein Metabolism in Moderately vs. Severely Obese Women. 

It means that having a high bodyfat % doesn't mean that you wont lose muscle if you diet and that its important to do what you can to keep those muscle, so  do keep your protein high and heavy weights in the gym! If your are very lean you lose a higher percentage of muscle with each kg lost so it gets more and more important the leaner you get.

I have just come back from the gym. I had a great session and my incline dumbbell press have increased! Im doing presses of 4 or 5 with 22,5kg dumbbells! (49,5lbs) Very happy with that! Although I will feel it tomorrow for sure! I went to the sports store and got myself a new pair of running tights some basic tops and proper dry socks, since moving back Ive discovered that my bloody feet gets so warm! eeew so I have gotten some foot deodorant to! Well see how it goes.
Im feeling that I want to do the competition in December this year. Very tagged to do it actually and Ive sent an email to Martin Berkham to see if he is available for coach. It would be starting in 3 months time so I have time to settle in at work. But VERY keen!

Ive just prepped the lunches for the week ahead but Ive realized that I cant start training at SATS this week cause the guy who is training me at work wont start until 9 and I cant flex the time then. Ah well! Lunch sessoins will start from the week after. Ive also decided to do sort my intermittent fasting out then to. However the window will be between 8 and 16-18 because Ill be training at lunch. I reckon that will be great!

How's work going then, well really good! Ive discovered that most of the guys are into training, some even run off to SATS at lunch to do weights or cardio and I reckon thats fantastic! Im not the odd one out LOL We have a lot of food and health discussion at lunch and I feel just at home! Actual work is going to be a challenge, the programming is more of a visual language than pure code, although its java based its very different but time saving. So I have a fair bit to learn but Im sure ;) ill be okay. Im looking forward to going to work and the days fly so I guess Im loving it.

AH! Saturday morning and Im up early! WHAT!!!!!!! I cannot believe I couldnt sleep in for longer! Its insane!!! meh.... anyway, the plan for today is out for an hour to enjoy the beautiful weather and then head to the gym. Ill pop bye the sports store to see if I can get some fancy clothes, need a pair of running thighs. Then hopefully mum's awake and have realized that its not so good going shopping when your sick so I can get her whatever she need head there drop it of (and I can pick her car up)
After that home to do some food prepping for the week and a bit of cleaning. Im heading over to a friends place tonight for a ehm life-lust party! Will be interesting!

So far Im surprised that Ive had a good gym week, Ive been mushy in the head but strong. Its great!!! I guess Im enjoying it more since its a stress relief and a way of letting everything go.
Be sure to check out this blog that my friend have started, it has a lot of pictures from where I used to live in Australia http://maria-andreasson.blogspot.com/

whoot whoot! Jogged 5k's this morning, felt aweseome! The work and now Ive finished the first week! Im excited and happy! No gym today, Ill head there tomorrow and now its home and relaxing time! I hope you all have a great weekend, I know I will ;)
Ill try to do a massive food prepp tomorrow for the coming week as well as cleaning and such fun things.

21,35 and Im done with work, gym and preparing for tomorrow... by my calculations (based on today) I can sleep till 6.40 tomorrow and be at work at 9, lets see how that goes... long days anyway... great session at the gym by all counts tho! and a great day at work, intense but interesting and fun! Head tired for sure...
Had a look at SATS (yeahyeah I know flashyflex gym, like fitness first in Australia) but loads of centers so if I get a assignment somewhere else in the city chances are they have a center there. It will still cost me some and I need to think about it... Im speaking to a consultant at SATS to to see if the day card is for all centers otherwise its going to cost me about 3000... not that great... Well see how what I end up doing... would be great to be able to pop by around lunch tho, would save loads of time...

ooo me love effectivity! I managed to sleep 30 min extra and be at work 40 minutes early, sure I made the express train and I still dont start until 9 but atleast now I can apply this to my day and sleep longer or be in earlier!! yay!
God knows what I was doing before lol

Quick update
Im a bit disorganised and arent managing my time very well so its been late nights and running around in the mornings. I cant do intermittent fasting cause I come home so late so eating a massive dinner just makes it hard to sleep plus Im very hungry during the day (ie my belly goes beeeeeeeerrrrrrrrrrrrrrrrr during the course lol)

Ive organised my day a bit better so hopefully Ill be able to get some more sleep and not stress around.... I blame the time off as messing around a little doesnt really matter then...

Did manage to remember my sneakers today and had a great session at the gym! Felt great being there!!!

Ive had a great day, very intense but it feels good. Loads of information and loads of people. Im going to be working in the main building in the middle of the city and that feels great. Tomorrow Ill have a course starting, a 2 day course over 3 days (2 half days and a whole day)

I jumped on a train to tibble and went to change, half way thru, I discovered that I hadnt packed my sneakers... well done!!! dont you think, I briefly considered doing legs in my heels but although a glorious sight, not a good idea LOL so I unchanged and took off to the bus... What a waste of time... and no gym!!! I was home at 7.30 so it would have been to late... and I would have been starving... so better luck tomorrow...

oooo first day at work!!!

Went out for the first run in the snow, -3 and sunny and absolutely stunning. Although there is snow everywhere there is spring in the air, its absolutely fantastic. Me my sis, dad and I where supposed to go longdistance skating but the ice is really bad and the snow slush thats on it makes it a no go. Thats why I went for a run, or jog rather. 4 k's dont want to over do it!

I made a hot and spicy taco pie yesterday and I used a pie base from Sofie that actually turned out very good! I used a bit of a massive pie form tho so I needed to make more but ran out of quark...
Anyway, next time Ill use more eggs and fresh tomatoes as it was a bit to much tuna but it tasted awesome! Not bad for a first try to make a pie.
Spicy taco pie.
720g brine tuna, make sure its all dry before mixing.
200g eggwhites
2 whole eggs.
2 bags of taco mix (hot)
100g of tomato pure
1 big chopped onion
Muchrooms and bit of fresh chili and basilica.
Mix everything together.

Pie dough
250g kesella (low fat quark)
1 deciliter of oats
2 deciliter of dinkel flour
a splash of olive oil and salt.
mix together and put in your form
126Kcal,  16g protein, 9g carbs, 3g fat per 100g of tuna pie

Put the tuna mix in and in the oven for 20-30 min or until cooked
then finish the whole thing off with grated cheese. I used a 10% cheese.
Enjoy with a fresh salad.

I also made protein muffins just now, not bad at all!!!!
Chocolate Soy flour and protein muffins
100g soy flour
50g kruska kli (sort of like wheat bran)
250g low fat Quark
17g caco
5g bakingpowder
40g whey protein
220g eggwhites
13g sweetner.
154kcal, 19g protein, 8g carbs and 5g of fat per 100g muffin dough (tastes very delish bytheway)
Mix everything in a bowl and try not to taste it ;) Then put in muffin forms and in the oven for about 20 minutes.

Im feeling a lot better now, been running around doing shopping for work, tops and work clothing.. however no effin suit as I cant fit in one, my shoulders are to wide and it looks stupid... very stupid...
Dad and I went to the dump today to get rid of some stuff that I sorted out from the attic at his place and then I got some skii pants for the trip. Did a massive grocery shop as well. Im making taco spice inspired tuna pie today and hopefully its going to taste great but Ill take pictures and let you know how I go... Im hoping for a good grade as Im making it for someone ;)
Ive fallen in love with fresh basilica, its just fantastic... the only problem is that Im eating it by itself haha maybe not the intended use... the aroma is amazing and its going in the pie!

Suffering a little right now, spent the night in the couch watching movies, beck and Sherlock Holmes, both great movies although I did like beck (the lawyer) a bit better. But who is complaining ;) Very cosy! I guess its better to be sick before starting the new job, certainly better to look like miss pouty when one can be at home.
Just made the best wok ever, got a hot hot hot taco spice and just veggies and chicken, so easy, quick and YUM!

Im stuffed, have gotten a bad mouth blister thats massive and I have the biggest upperlip pout ever. I feel like Im coming down with something and it wouldnt surprise me if i have a fever... Im not sure but feel funny and I have a feeling since my throat is tickling a bit that I will have a full blown cold soon... (bet its because I said Id keep my calories down, so Im not doing that at the moment)
I slept for 13 hours and I have only moved to the couch, not much will be happening today. I do think Ill drive down to the pharmacy to get some help.
Kate and Lisa, the cheesecake isnt your high sugar high fat version you get at your cheesecake shop, its a lighter more foodier (hm) one that is way yummier! but it shows that all that matters is calories, if you fit it in you caloric budget than its good. If your not dieting then as long as you have fulfilled your protein and fat add whatever you want. If your dieting its better to choose something more filling and more fibers.
Now Im going to lay down on the couch cause I can see that Im not able to write 100% understandable sentences.

I had a great time at Annelie's (my friend) 30th, it was absolutely awesome! Seeing her, her hubby the kids and everyone of her family :D I havent seen her parents in such a long time and it felt soo good seeing them again. They are such a good family and her brother and his wife to be is fantastic as well. (Its his old apartment i have) It was topnotch! And Annelie made me the best loaf of bread ever! Loads of seeds and very dark YUM!!!She had made a lot of cookies and cake and omgod!!!
I had someone with me too :D very brave of him!
I bought me some new tea, chocolate and mint, sounds delish but BLEEEEEERG that was absolutely horrendous... no hit and yak...

Im modifying my gym workout now and it will be something similar to what Im already doing. Its just not a very good schedule doing hamstrings and chest on the last day... Mondays will be quads and calfs, tuesday shoulders abs and biceps, thursday back and hammys since Im doing a fair bit of deads... friday will be chest and triceps. Hopefully that will be a bit better... I shall try and see! Since Ive been having a fair few dinners and birthday cakes now Ill take down my caloric intake a little this week to adjust, nothing major but to keep the weight Im at.
Right now Im waiting for my sliding doors for the wardrobe to be delivered, sometime between 10-14... then Im off to the gym and to dad's to check out what I have in his attic... will be dusty and interesting..
Big beautiful snowflakes is pouring down from the sky today.