Im feeling off, sleeping bad, waking up at 3 and then sleeping very lightly, in and out of consciousness..
Gym was okay I guess, but apparently I trying to hard to go heavy so I cheated. Ill try to pay more attention to strictness from now on. Only one more week of 5 reps, we will keep the gym sessions as is but increase reps to 6-8 after that. Coach will be in Thailand till the 24th of August so Ill be able to train straight after work.

Ive bought more food containers and will do a major food prepp tomorrow so I dont have to worry about cooking after the gym. Hopefully it will be a lot easier and give me a bit more time to wind down after the gym (hoping sleeping will be better thanks to that)

Eating day today but nothing spectacular, just a bit more of what Im normally eating.

bah... cleaning is boring

Friday at last! Freshly trained and just had some food.
The gym session didnt go to easy, felt really down, didnt sleep much this night and been feeling a bit off all day. Quads, calfs and abs today - and of course 30 min riding. I have gotten a sound book to listen to, one of the guys at work suggested it and its not to bad. However when I read normally the words become pictures in my head and I see everything when reading. Its not really the same with the sound book tho, I find it hard to enter the book if I make sense, but it might be because Im not used to it. Its very handy tho :)
Yesterdays session was great tho, felt strong and got a great pump both on my back and in my chest :D YAY!
I have also ordered a Iphone 4, I couldnt resist now that Telia had such good contract prices, Im actually making the monthly bill 100kr less and I get a new phone. :) Itll arrive in a month time (It said 2 weeks but Im doubting that) Itll be a black one!
Tomorrow will be a sleep in then some cleaning and food shopping. Meeting up with coach at 14.30 for a hammy/shoulders session then over to dads to help him move some furniture.

skinny pants fit, well, uhm, not spot on but they fit okay and I shall wear them today! YAY! been missing them!

Today is resting day and maybe I did run (walk) past the Adidas outlet store and got some new purple adidas/goodyear sneakers that are purple or maybe I didnt ;)
Have finished my cardio and been over to the muscle bender and did get some restoration done. Feels great, he managed to push the sore spot to! Hopefully it will stay good now. I ordered another time as well in a month time.
Hunger is non existent today (YAY) but the tea cravings are huge. Ive had lik 7 cups today LOL but its delish! and no calories and free so win win all the way baby!
At the gym yesterday (been a while since I was there and trained in a tank top) and I could see that my shoulders look a little harder than before. I also saw some more definition in the inside of my arm (great place where you see it all the time, no me?? sarcastic, nooo ;) )
Maybe Im wrong but I reckon Im right! Its very motivating :D

The BBQ on Saturday!

I sort of trained on my own today since Johanna couldnt be at the gym until 6 and I just dont feel
I have the time to be hanging around at the gym waiting. So I met her at the gym and we did shoulders and triceps together. Did have a great session and finished of with 30 min of riding.

Tomorrow I have booked in a sports massage at a place near where I live. Hopefully that will sort
my gluteus strain out (its a lot better at the moment)
Hunger yesterday was insane, I could have eaten a horse lol but today its a lot better, I have changed
a little in my diet, so that its more broccoli and fibrous vegetables in there than before.
Work is really quiet at the moment and I guess thats good but would love some more to do as the days
go faster at work when there are a lot of things happening. I have started to eat lunch at the office
rather than walking along with the guys to their food places and having my lunch box with them.
Saves some time and I can leave a little earlier without feeling bad.

The weekend was great, spent saturday night with dad, brother and his new girlfriend, lovely girl and
very pretty! (of course) we had a BBQ, soardfish, chicken, loads of vegetables and fresh potatoes and
murkel sauce. YUM! They had whiskey, some 20+ year ones, absolutely discusting, lol, I just curlz my
tounge thinking about it. Sunday, hehe as you might know, I spent in my lounge surrounded by my sound
system playing my new PS3, the day did go very fast but I managed to get 17 levels hehehe love it!
Haze and Uncharted2 among thieves is the games Im playing at the moment. love it!

On the puff puff bike, 13 min left of 30 must.bring.book.next.time

Monday morning and heading for work! Guess it's good to get some routine back, training at power club tonight!

Kate: The pasta is from carbzone, its a swedish site tho. So Im not sure if you can order it to be shipped from here (and Australia being like it is with food), maybe email them and ask.

Today I have been on my walk in the rain and then parked infront of the TV and my PS3 and I cannot believe where this day went lol

f##k!!!!!! the pain I felt yesterday is still there and g#ddammit!!! I couldnt go that heavy on the hamstring. I had to stop at 70 for the deadlifts caus it was hurting way to much. Not happy jan! Shoulders went great tho and I did get a massive pump in the hamstrings but still...

Feeling a bit off today, guess everyday cant be 100% :) I have been sleeping good but still tired. Not doing much, dont feel like being social at the moment. Watching the lifeguards (swedish movie) and sipping on some sprite zero. Its nice and cool in the air, around 18 degrees outside and I have candles and feeling all cozed up. Would love some rain tho, the grass outside is quite yellow and its not good, feels a little like Adelaide drought (not really but on some spots on the grass anyway)

Trained with Johanna and Coach today (great since it would have been hard to kick myself into gear if training alone) it was time for quads, calfs and a little bit of abs. It was a good session tho, I felt strong. However the leg press did something to my left side top gluteus muscle connection. I have felt it before but this time it was a lot more than before. Im hoping that a sports massage can fix that. It will be a bit of a dud otherwise.
It might have something to do with the fact that Im a bit tight in my back when twisting left.

I got my delivery of supplements too, the protein pasta seems okay, only tried a piece, dry lol and it tasted like pasta. Will try some for real tomorrow. its a bit of a head spin looking at it and knowing its 60g protein per 100g. Crazy, how is it possible!!! I also got 3 bags of protein powder, the sort that thickens, so I can have it for snack at work, the tuna cans are getting repulsive... the tuna period is coming to an end lol

I also think I got called not to smart the other day too LOL I was at the electronics shop to get a dvd / home theater system. Not really interested in the dvd functionality, more the sound and the possibility to play data via the player. Anyway, found a marked down system and decided to take it. I spoke to the dude that was selling it and we packed it up and took it to the register. I paid and the guys say; are you sure you will be okay with putting it together. I say, well, um yeees, thinking there was something tricky about it. He says, well its an awful lot of cables.... I look at him, look at the 5 speakers with their cords attached to them (wound up too and not entertwined) and tell him, yeah I reckon I can do it..
He sends me off with a okay, good luck and give us a call if you have any trouble with the cables. hehehe took about 5 minutes to set up.. but lol thanks

:) I have ordered some new stuff now. Some protein powders, the double pro that turns into pudding :D and found some low carb protein rich pasta that I would love to try out!
Going to finish the car today, not really happy with how it looks as the effin color I got from Nissan is 2 shades darker than the paint on the car. Ah well, at least most of the rust is gone... Then off to gym, back and chest today!

its soo embarrising... I missed the buss to Övik... so Im staying home... Ill fix the car today instead
I have a feeling that it was for the better tho. Grandpa didnt seem to understand the dieting part, just a feeling that I got when I spoke to him... Would have been a fight I wouldnt have liked having. He can be quite stern..
Me and sis went and saw Shrek 3 in 3D and WOW I can see why the people who saw Avatar (average movie) loved it in 3D. It was amazing and I loved it! LOVED it!!!

Ive packed and fixed all my food for the coming days. The buss leaves at 14.30 and Ive stocked up on books and music for the trip. its going to be a 7.5 hour bus trip lol so lots of time for doing nothing.
Had a great windy walk this morning and Im getting ready to head for the gym. Its arms, abs and shoulders today. Yesterdays session of back/chest was good, very nice pump in my back :)
I (dad) have finished my wardrobe and now I have loads of space to store stuff, dont have anything to put in there really but I guess I can do something about that :p
Body wise, sleeping like crazy, solid 8 hours of sleep, love it but feel a bit bloated still. Always thirsty... lucky I have my bubbles ;)

Im back from the road trip to grandmas. She made a fantastic dinner, veal, home grown veggies and fresh potatoes, we had a long chat and very cool night. Rain and Thunder! I slept like a baby! I woke up early and went for a long walk in the woods. After that we did some cleaning, I helped with some heavy lifting. We also drove to grandpas grave and took a slow walk around the area. The ICA to get grandma some tea that she loves. Now Im home doing some washing and preparing for Övik.

starting out

At grandmas

Best dinner ever ;)

Morning walk in the woods, never ending hill :)

Really awesome house!

Brother has his own buss stop!

Cool car butt on the way home

hmm alright, so my gut feeling was right. I have gained, I'm at 62.2 now, I guess it might be the fluid levels bouncing back since the initial drop of 2 kg. But then again my weight gains was all over the place as well, I spoke to coach yesterday and pre-warned him (i felt bloated yesterday and feel bloated still, although dont really look in bloated the mirror) and he reckons to keep the calories as is anyways. Days like these its good to have a coach :) I can see some changes tho.
Getting ready for the gym at the moment, hamstrings shoulders and some abs is on the menu today.

I have packed my bags as well and after the gym Im just going to go home, pack my food for tomorrow and today and head to Örebro to see granny. I hope you all have a great weekend!

Ps yesterday was great, spent the evening at Lollos place, long walk and her oldest son came a long, we saw a snake and a baby frog (he was amazed when he got to hold the little frog :)

Just back from the gym, quads and calfs was on the menu today. Good session! We did Seated extensions, front squats, leg press and I did walking lounges. Calfs in smith machine, in the leg press and finished off with seated raises. It was warm as usual lol
Tomorrow's weigh in I have a feeling wont bee good, Im feeling bloated. Well, I guess well see tomorrow :)
Tonight Im heading out to see Lollo and to go for a walk with her and the dog she is dogsitting, a long haired german shepherd. :D exccellent! After that its home packing for the drive tomorrow afternoon. I'm training by my self cause coach was training with a girl friend and I needed to go early. Then Im driving to Örebro to see my grandma (she is cooking me murkel sauce, potatoes and veal) :D Ill be back Sunday afternoon.

mah sleeeeping partner ;)

Some more old competition pictures... cant wait to see what Ill look like this year. Unfortunately there are no poses like this, only the 4 quarter turn poses. Im hoping my sis will come down to Göteborg and take my camera and take loads of photos :D

the delivery window is closing... 2.5 hours to go... I have cleaned the windows, unpacked the dishwasher and packed my gym bag... running out of things that I can (be bothered) to do............. getting effin hot inside too
starting will power machine... commmmmmmmmmmmme heeeeeeeeeeeeeere noooooooooooooooooow

probably wont work as it never have before...
but one lives in hope...

Im bored already... garghl.... waiting for the delivery... only 3.5 hours to go.. hopefully they will get here soon...
Last nights dinner, yum! Tried (by accident) a new flavor of the kelda soups (here used as dressing) this is a roast beef salad with fresh basilica.
Its the Caribbean version. Not bad at all!(sorry for the lousy quality)

Pretty walk this morning although hot already...

Today Ive been quite productive I must say! I woke up early, took a walk and then decided to repaint the lounge. I went with white, I had the paint and I figured why not. I'm quite happy with the result, the white that was there before shines through a little and there is a slight difference to the roof. Love the color it ended up being. Ive also rearranged a bit, the afternoon sun hit the TV to much before and this worked out really well.

After painting Ive made calls and ordered some paint for the car and arranged for some stuff for the wardrobe. Then me and coach (he doesnt have a car so I drove him cause he needed some stuff) and I got some bed linnen, a new plant, and a little for the kitchen.
Ive been trying to get a hold of my Australian tax agent but hes not responding to my emails :( Very frustrating and now I have to try to get a phone card so I can call... sigh...
Ive also tried to call about my liver spot and they have phone time for 1 hour during the day... so Ill have to call again tomorrow.
Tomorrow is early training again, at 14.00, back and chest :D Oddly enough, Im sore from yesterdays session. Not in my shoulders, the only part where I got pump lol  but in abs, biceps and triceps. Less than five months to lucia pokalen now :p

Ive just had a odd session at the gym. Arms, abs and shoulders. The only part where I got a good pump was shoulders. odd but good session anyway. Warm as usual...
Thea and Richie are on their way over to have a look at the apartment and a chat. Will be soo great to see her again, Its been so long, They are staying the month before heading back to Australia.
Ive also found a liver spot that I think has changed color and Im trying to get a hold of mum cause she knows a good doctor that fixed hers. I dont like it but really have to go check it out :(

Okay, Ive managed to get out of the daytime napping, however around 9 Im soo tired and by 10 Im sleeping LOL Im sleeping solid till 5.30-6 the next morning. Its nice and cool outside then so taking a walk at that time is fantastic. Its great that Im getting my sleep and I feel good but man... its like Ive turned the day around the wrong way...
Anyways, beach early today, no clouds and 30 degrees, no wind to speak of so the lake will be attacked with gusto.. The arms and abs and some prio work with the shoulders. Will be sweaty again... phew..........

In the couch hugging a bottle of frozen water..........

Back from the puddle, well the gym LOL Its been a strange day, had to leave the beach cause it started raining, got really cloggy... I spent the day rearranging my furniture and then headed to the gym. I came there and it was like add instant sweat and swhooooooooosh there you go. Good session tho, back and chest, 5 reps are fun, but hard, especially when its crazily hot.... I think Ive had 7 liters of water so far... crazy...
Now Im just relaxing :)

Having a hungry day today too.. sux...

Its cloudy and muggy and way to hot to do anything.. I'm at the beach, just took a swim an this is where I'll be till 12 or until it starts to rain (it's supposed to around 2ish)
Mmmm I'm all alone at the beach... A woman just rocked up and sat down like 3 meters from me, that's fine.. However she decided to make a phone call straight away, no I'm not interested in how much water you have drunk already and I'm not impressed by the fact that you got up really early.
I just wanna be bratty and blog on my iPhone in peace and quiet!!

Gym @ 2 today ;) love training at that time! Were starting the 5 rep's today!!!! cant wait!

Wanna go see shrek in 3D btw

I had a great day yesterday, up early as usual lol and trained early too. I went out all the way to Tyresö/alby to the BBQ. Great bunch of people! It was good doing something different and meet new people I must say!
In the middle it started raining a bit and the sun was shining soo odd :)

Soon Im meeting up with Linda to go for a long walk and after that I think Ill be working on my tan a bit more!

Good Morning! So first 10 days of dieting has passed and I have lost about 2 kg. Yes I know its fluids and that from now on it wont be as easy. But nevertheless, its heading in the right direction.

Just had breakky, a smoked salmon and a egg sandwich or rather as someone told me LOL eggs with sandwich (I just love the thin crispy bread I use, light and crunchy) however Im extremely full right now, its sooo strange... phew... Not that Im complaining, makes life a lot easier... The heat does that to me, makes me a bit less hungry.

Im so fortunate to live in such a beautiful country, its amazingly green and I just love it. Im so happy that I decided to move back and Im enjoying every second of it. Täby is one gorgeous place to live in, its even prettier now that they have put a fair bit of effort in to make it even prettier. More landscaping, more paint jobs and altogether looked after. Love it!
Found these awesome flowers on the way home this morning, sorry for the bad quality, its just looked so funny, they are reaching for the place where the sun will be later on during the day.

Todays training was very intense, massive pump in quads! Insane, tough walking up the stairs to the apartment today... yes it does suck everytime but today it sucked a bit extra lol
Quads/calfs and abs on the agenda today and tomorrow its hamstrings and shoulders. Ill be training alone cause coach wants to train later and Im going to a BBQ party after with Johanna, she'll proably train at her local gym. Its going to be great fun and brännboll has been promised. :D
Tomorrow is also a eating a bit more day so Ive bought some nice roastbeef and Ive put in in sweet and sour marinade. YUM! Ill also have a light cheese cake too :D

oooh! Thank you for the tip about the screenshot of the IPhone! LOL! you learn something new every day!!!
Ive had a great day as you know! Managed to get a bit to much sun I think, hopefully it will go down a bit during the night so I can get some more sun tomorrow!
Just been to the gym, good back session with Johanna and Coach, been a while since we trained together, good to see her again. Next week there will be a change in program, we will be doing 5 rep's
Driving to the gym, along sveavägen (a road in the city) I realized that from the beginning of the road, to where I turn of to coaches gym there is 4! supplement stores.. So if I ever run out of amino's there is a lot of possibilities (cannot go in there as I absolutely loooooooooove the clothing lol - maybe if I have eye protection similar to what they put on the horses so they don't see whats going on around them, only infront of them I could enter)

Downstairs neighbor is out smoking again, Its driving me insane! She smokes waaaaaaaaaaay to much and as I have every window open in the apartment to get some nice cool air going in but now I get effin smoke smell.. blerg... I wonder what she would say if I accidentally started to wash the floor on the balcony.. with lots of water... Micke, the dude that owned the apartment before had a old Christmas tree in a plastic bag sitting out there for a while and when the snow melted he decided to clean, as you do, so he took the tree, forgot that when snow melts there is water and it flooded her balcony... apparently she gave him the evil eye everytime she saw him in the stairs... Cred to him cause he went down there offering to clean up for her hihihi but she declined...

I think I have decided to paint the lounge with very light purple and a darker purple as a feature wall. It will probably happen next week as its supposed to be a bit of rain then. 

I absolutely HATE my laptops touchpad, if you have the tinsiest little fluid of you fingers it acts all ODD!!! and the mouse jumps everywhere GAAAAAAAAAAAAH its evil)

Todays todo list:

• Beach for a couple of hours
• Lunch with Linda and Annelie at the fountain
• Shop a bit
• Relax
• Head to gym for a brutal back session ;)
• Possibly a walk with Annelie (She didnt have time yesterday)
  Watch a movie
• Sleep

AAAAAAAAAAAAAH gotta love it

Not sleeping much.. Guess i'm in a period like that right now, happened last diet too... Ah well! Wont be doing much today anyway, the sun is absolultely beaming outside so
It will be ze playa today! My chest I all pain baby, killed it yesterday... and a walk with gorgeous Anneli tonight!
Woke up hungry, first time in a while..

Ive booked my trip to Örnsköldsvik! Ill be leaving at 14.00 on Tuesday the 20th and staying till Friday morning. It will be great seeing grandpa! He has had a 5th stroke and is suffering a bit.

The movie was good, a bit too many long love moments but good still.

Today there has been a fair bit of running around. Ive been to Täby centrum (GAH for sales hahaha) muuuuuuuuust not shop.... must resist...
Didnt succeed.. got a new pair of sneakers (more than half price off) and got some tees, basic black ones, love them and they are 2 for 200kr...
I also got a new screen protector for my phone that ended up being average.... :(
I went to dads and washed my car, discovered more rust, tinsy marks... phew... went to Krauta and had a look at some new blinds, but decided not to, we are getting new windows and a new balcony door within the next year. It would have cost me 1000kr to put new ones in... so I think the ones I have will have to do... I also had a look at some stuff for my wardrobe but it was all too messy so I just ordered them online.. will arrive within 10 days :)
I also had a look at colors for painting my living room (they had a very very pig pink color called Anneli but no... not a very nice color...) Not sure what color I will choose... need to think about it and look at the samples some more...
Yesterday I found my dream car parked outside the apartment, stood there drooling for a while... ah... such a delicious car it is... in the future...

Been to coach's gym too, chest, triceps and shoulders. Great session, massive pump in my chest (YAY me) and hurting shoulders. Always get a good pump in triceps. Managed to arrive at the gym to disrupt coach's eating timing thingy lol I did send a text hehehe but if you dont look at your phone :p
Tonight (why I trained early) Im going to see the new eclipse movie with the girls!

Lunch in the park

Pole dancing class.

Met a bucks party and got measured up and measured the dude up

Recording studio (she did great! and all of us other got to do backup singing as well)

Annelie showing her newly acquired skills

Annelie did a very brave thing seeing that this is a bit terrifying for her!

Food from Friday's in Kungsträdgården from Saturdays hens night dinner.

Most girls had the burger.

My dinner

and of course!

Ive had a awesome day!
Woke up rested and at 9 YAY and really felt energetic. Felt like a little walk so I took a turn around the lake behind my house. I came back had breakky and started to look at insides for my wardobe and that got me starting to think that I really should look at paint for my living-room. But before I run to buy that I need to have a look if the color I have now looks better if I paint the doorways in the proper white. So I started to slab some paint on and that got me started so I painted all of them LOL No time to have a look for paint but at least Ive started... It was really cloudy this morning thats why I started to work on the apartment. By the time I had finished it was sunny! Managed to get 1.5 hours of tanning in then off to the gym.
Had a great back/biceps session with coach. Him and the owner had been to clasolsson to get some fans for the gym and that made a huge difference! The gym was a lot better, still hot but a lot better!
After gym I went for another walk with Annelie and had a good chat :) Perfect night! Ive just had dinner, chicken n potatoes with a LOT of chili, my lips are BURNING hihi
And the best thing of all is I HAVE BUBBLES!!! Just got a soadastream(er) so now I can have as many bubbles as I want. Sorry neighbors, there will be a lot of burping going on from now on LOL (picture from elgiganten)

Gym was great, hamstring and shoulders! Morning weight 62.3kg.
The hens night/day was awesome! Perfect! Had a blast, took a lot of photos, will post sonme photos later.

Chilling out today, no sunbaking today, my shoulders and chest got a bit to much yesterday...

Wohooo! No tolls in July! I can drive to the gym these 3 weeks!!!

I stepped on another snail this morning, it makes my skin crawl and toes curl, its discusting! Why wont they stay out of the road??? Or atleast wear flouro! Gawd!

Yeah okay I feel a bit sorry for the poor little bugger...

Remember when you where young and wanted to have a birthmark on the lip, just like madonna? And when you got a zit on the lip you'd go YES!!! And cover it up so it looked like a birthmark... I have one of those... Only I don't wanna look like Madonna anymore ...

AIM: Post-menopause is linked to an increased risk of death from cardiovascular disease. Physical exercise and healthy dietary habits are normally suggested to enhance health. The aim of this study was to verify whether the time of day of walking had different effects on both spontaneous dietary intake and body composition modification in overweight and sedentary post-menopausal women.

METHODS: Forty-two sedentary post-menopausal women (53.46+/-3.32 yrs) were recruited. Thirty-three completed the study: 29 were suitable for statistical analysis. Of those, 14 walked in the morning (MG) and 15 in the early evening (EG). Body composition, dietary habits and predicted VO2max were investigated. Food intake was analysed for energy, macronutrients and daily distribution.

RESULTS: The Mann-Whitney test showed that according to the time of day of walking there were different fat mass (FM) reductions and dietary behaviour responses. EG reduced FM greater than MG and showed a major increase in morning energy intake (EI). Sub-samples did not differ in total EI, daily macronutrient portioning and daily meals variations. The variation of FM was correlated with that of proteins (r=-0.352), morning EI (r=-0.367) and aerobic performance (r=0.369). Both MG and EG improved their aerobic performance.

CONCLUSION: The positive effects of walking on health could be optimised by its evening execution because it could also be linked to spontaneous dietary habit modification. J Sports Med Phys Fitness. 2010 Jun;50(2):196-201. Effects of the time of day of walking on dietary behaviour, body composition and aerobic fitness in post-menopausal women. 

J Sports Med Phys Fitness. 2010 Jun;50(2):196-201. Effects of the time of day of walking on dietary behaviour, body composition and aerobic fitness in post-menopausal women. 

Of course you eat less at night if your out walking but the interesting part is the bold one, suggest to me that you have a greater fat metabolism walking in the morning rather than at night. There are no numbers so there is no suggestion as to how much it would differ. But interesting nevertheless!
(from kolozzeum)

On the way home from the gym, juuuust missed the train, was aiming for a bench, bit tried, random lady scooots past and snags the bloody seat! Not only does she take it, she takes all of it with her stuff! To tried to be arguing I move on to the next one...
Yeah fine it was only 20 meters away...


.... But still....

Everything died at work today, my system died (FATAL) is never a good error lol after 2 hours of mentally headbutting the computer, it's a remote one so actually headbutting it would be hard... we (my coworker) got it up and running... Phew... Not me :D database!

Gym was good! Posing training a tiny bit, quite humbling doing it white and ehm not so hard!

Diet start weight 63,5 kg
Have a great day everyone! 2 days left till HOLIDAY! YAY
(If anyone wanna do a 1.5h walk on a Wednesday or a Sunday let me know as Im pretty flexible with time these 3 weeks)
Movie was good! I like Meryl! Funny and hehe complicated movie