Yesterdays headclogg is better, it takes some getting used to lol but well see what today brings... 15 below zero today :) the good thing is that the air isn't very moist so it's easy to clean up the car windows hihi tomorrow they have forecasted -23! Hopefully this means that the ice will become thick quickly so there will be an opportunity fir some long-distance iceskating :)
Weight has dropped a little more overnight, bit of trouble sleeping since I had to get up x times to pee... Hmmm
I think I'll skip dropping the salt too, don't want to mess to much with my body. It looks good as it is and a carbload will be enough!
Stay warm or cool if your in Ozzie/NZ :)

mmmm starting to feel the carb de-load now, cloggy in my brain... it'll pass in a couple of days (just in time for the refill haha) but Im tired now.. i forgot my buss-card ticket thing so I have to train in Tibble today as I only have 1 trip left on my save me paper ticket... Im down to 55.6 kg ATM and I can see my adams apple a lot more, looks ehm bad...
ZOoooooooooooned out in my head... 3 days to go...
had a great time yesterday if I didnt mention it :)

So yesterday ended up being jam-packed with stuff to do, fell in love with a white winter jacket but its way to big and I have to return it :( they didnt have my size.... bit un lucky... Went and got my betterbodies outfit for the photo-shoot after the posing practice and then home to make my lunch boxes (salmon with pesto and green leaved veggies) for the week. Well... I havent prepped the greens since I dont want to put them in the freezer hehe Then home to mum and crashed in bed around 11.
Today Im going to the gym again, split yesterdays session up so I can focus 100% on hamstrings and butt today and then meeting up with Ida her son and a friends of hers son to head into the city to see Sammys adventure in 3D LOVE IT! Sofie and Charlie is meeting us in the city as well!!! I cant wait!
Then... returning the jacket, heading to my brothers to pick up a couple of dumbbells that I can use for the photo shoot and warm-up for the competition.

In regards to the carb de-load for the photo-shoot, Ive started to take down my carbs, today's target is 50g (snacks on the movie will be full fat cheese) and up the fats. Ill continue down this path until Thursday afternoon. Dinner on Thursday will be chicken and potatoes to start filling up a bit. Then dropping the water intake after that. Ill be keeping the sodium reasonably high during the first days of the week to drop it before I drop the water. Then Friday morning ill be continuing to fill up on carbs, little salt and fats to draw the fluids into the muscle. Potatoes and bananas are high in potassium so they help to do that as well. At 10 ill be spray-tanned, then at 14 ill be getting makeup and then photographed after that. Training will be as usual, only Ill be at the gym Monday - Wednesday to rest the day before the shoot. I might do some light leg work Wednesday to draw glycogen out but nothing major. It will interesting to see how it ends up being. Im not doing a full refill or a full de-load since I dont want to mess with my body to much...

We are now 15 girls in the tall class :) My weight is about the same and I expect that to drop a little during the week since Ill be taking down the carbs and losing fluids in the process. Im keeping the calories as is :)

Since I have my photo shoot on Friday this coming week Ill be taking the carbs down to 50-60g a day and the final 2 days a bit lower, and since I have to keep my calories up I have to raise the fat content. Im not allowed to go over 2.5 g /kg bw in protein (Im currently on about 4g/kg bw) and I find it way to easy to eat even more protein... The reason for keeping the protein "low" (its not low with 2.5g - normal people find this high) is that the body becomes accustomed to converting the protein into a form of carbs in the body, its a costly process but nevertheless the body can do it.
So the coming 2 weeks will be a challenge haha I have just been to the shops and LOL funny diet food... full fat cheese, cream, pesto and Bearnaise sauce for the week. The bananas, peanut butter (as well as honey) will be refilling food for Thursday/friday am. The milk is a new sort and it says that its supposed to "fluff" better so Im going to try to fluff on that for a few days to take the carbs down (replacing the berries) well see if thats a go or not...

Now Im heading to the gym and Täby Centrum (more shopping) and later its posing practice with the girls in the city and tonight I'm going over to mums (with a lunch box) for some haircutting and coffee drinking. 2 weeks out and Ive had to take out the re-feed days for these 2 weeks - tighten up even more :)

LOL just had some tea - talk about veiny...

Snow is soo pretty right now

Both posing practice and seamstress meeting went really well! Unfortunately lol the seamstress is a really bad photgraph so the photos she took are shocking haha so no sneakpeak for you guys ;) to blurry and real weird positioned...

some great tips in regards to the holidays coming up

Christmas is one month away and winter is here for real! I undusted my big winter duna jacket yesterday and today I'm feeling nice and warm in it :) had a fantastic walk this morning in the snow and loving every second of it!
Back in full force in the gym! Loved the back session yesterday and my back is feeling it today! Took it a bit easy on the deadlifts (90kg) but it felt great!
2.5 weeks out from competing and the motivation isback on track (didn't feelvery motivated when I was sick...)
I'm training today at Delta since I have 2 appointments tomorrow arvo, seamstress and coach/posingpractise! Will be a looooong day tomorrow! Hopefully I'll be able to give you a sneak peak on the suits :) cause I'll bring my camera to the seamstress!

Wohooo I feel normal! Except for the runny nose and the fact that my morning weight today was 00000kg lol need to head to the shops today to get some batteries :)
I'll be back in full force in the gym today :) back is on the agenda!
I've also booked the make up session before the photo shoot! Ill do a light carb emptying/load and a mild fluid drop as well. Nothing drastic, don't want to mess up my body to much for the comp... But thats next weeks plan!
Looking forward to the weekend too! Going to the movies with a girl from work and her son and keeping fingers crossed that Sofie and Charlie can come too!

A friend that was over in AUS a few days ago came over to mine last night :D looook what I have!! !love these bars! they are the best! They are sitting in my fridge now and I cant wait to sink my teeth in them :P

looove em love em looooooooooooooooooooove em

No posing practice on Saturday, felt like crap, went for a walk and when I came home I had to go to bed, fainting feeling in my head and weak.. Sunday was a lot better but sheesh Im so swollen right now and I am very very tired... 

Good morning!
I had a very quiet night last night, actually went and rented some movies. Just to get out :)
I really like Ben Stiller and found a movie with him that I hadn't seen. Yay I thought, rented the movie and goooooooosh it was strange... slow, weird and no good... couldn't even be bothered to watch all of it... I did get The New Daughter with Kevin Kostner too, that one was a bit more to my liking...

Its very pretty outside right now, a 10 cm cover of snow and about 0 degrees outside :) Love it!

Its posing practice today at the gym, will be sore tomorrow haha its really hard to stand there and flex but very good. I cant wait, only 3 weeks now! I've booked a photo-shoot as well :) for the week before the comp, will do a little dry run and a spray tan. Haven't decided on what to wear, will probably need to get some new workout gear I think.... I want it to be sporty!

Starting to feel better now :) Still going to rest for a little longer but Im happy Im over the worst hurdle.
Ive been food porn surfing a bit hahaha (hard being hungry ALL THE TIME as I am now...) and Im extremely tempted by this baby: hmmmm its about 2000kr, 350 AUD
Im wondering if I would use it that much tho...

Not much going on... had to postpone the fittings for the suits to next week (was going to today but thats not going to happen) reading a lot and sleeping even more... hope you all stay well X

Hmmmm not to happy! My throat is feeling really bad and my head is startingbto fill with cotton. Nose isn't running but this sux!!!
Went past the gym (yes bad idea) did a real light back session!
The owner ofbthe gym (that I'm competing for) gave me a jacket, t-shirt and a top! he's such a darling! And told me to tell the other girls and that we where always welcome and if we had any questions all we had to go is ask!!!
TEAM DElTA rocks!!!

Got to the gym tired! So happy I went and in the middle of the session a cool calm hit me and I felt great! Had a strong chest and abs session. Big meal and now some TV and protein fluff! :D

My body is soo strange, hunger has kicked in and I'm bloody starving all the time! I've gained a bit of weight and that's good however I need to stop now so I'm lowering the kcal but that sux when your hungry!!! Aaaah!
Heading to the gym now to really kill it! (the hunger lol)

Felt a bit worn yesterday, went to the gym to meet up with the girls for posing practice! It was good! Its definitely needed and well meet up again next weekend. Its hard hitting the poses for that long and I need to work on my transitions. I am really sore from it to, then a hard hamstring/shoulders session ontop of that and my body i acing.. love it! I had a great 10 hour sleep too and Im feeling a lot better today than yesterday.
Since me and Johanna are dropping the creatine I figured I should use the last of my preworkout (double portion) since was a little left and saving it seemed space eating... haha not a good idea.. felt a bit sick...

My brother did extremely well in the powerlifting competition too! Division champion! He smashed it! He competed in -75kg and lifted an amazing 165kg squat, 150kg bench and 180kg deadlifts! I think he was just under 75 kg and thats deadlifting 2.5 times his weight... Im stunned! He's obviously figured out a great way to train for our (we have the same body type haha) body - so maybe I should change over to powerlifting ;)

Now Im going to do some cleaning and washing and stuff. Have to go to TC later to get some more D vitamins and maybe some Christmas decorations :D

Mmm woke up in the middle of the night by the neighbours girlfriend... Lyckt he only laster for a minute or so... Strange thing tho cause I got soo hungry.. It's been a while sice I was real hungry... Odd
Did have a great night sleep in the end and for once my alarm woke me up!
One of the girls from work is joining me for a leg session today... Hehe she will not be able to walk tomorrow!
One month out! 12 December! Can't wait!!! And I can't wait for Christmas either!
Bro is doing a powerlifting comp tomorrow. Fingers crossed he'll smash new records :)

Started the day real tired. Uff it was hard to get out of bed... but as the day progressed I got more and more energized! Now Im feeling good again. i will hit the sack early tho, got a great book to read and I just feel like relaxing.

I had a great quick arm and abs session at the gym! got some great news, got some more real good help for the final weeks in the comp too! Love it! I cant wait!! one month! I cant wait to gain some weight either... feeling my joints a bit...

Weight is staying unchanged :) the Australian tax has come thru (finally!)sooore from gym yesterday :D happy mind and really loving life at the moment!
These few weeks I have made so many new great friends! I'm so grateful for that :)
Work is going good and hopefully well get some good news on the company meeting Friday (read bonus) so fingers crossed!!!

Oh and yesterday was sooo pretty! The snow falling in big flakes, trees all covered and christmas feels just around the corner!

Yah baby!!! New personal best!! 105kg in deadlifts!! Hihi and this time I calculated right!!! Love this! And I got great news, she decided to come with us!! It's going to be such a great weekend :) I can't wait!

Awesome Chest/Abs session yesterday! Great to get some spotting and I'm glad to see Johanna is still strong :) feelin it today!
Got home a little later than normal :)
I have also found someone that might be able to come down with us to Gothenburg! She has experience and is a really nice girl!
I'm hoping she'll say yes!!!

On my way to the gym! Its very hot in the subway *gaaah* going to train with Johanna :)

A lot of people are wondering why I had a coach, well the main reasons is that I needed help in the gym with training and form, it's to easy to lose form in exercises. You keep going in the same way you always have and results are not coming.
It's great to get someone good to push you and correct the form when you train. My ex coach is very good at training and has thought me a lot. I have increased muscle mass and broken personal records. It's thought me that periodicity and pushing your limits is a must.
I still need to work on the form... we all do I guess.

One of the other reasons was to keep me from obsessing to much, I have a tendency of being controlling and not seeing that I am. I did get support in dealing with this and increase food and decrease cardio.
I also thought I needed help with dieting (insecurity) but when I realized that it wasn't really working then I stepped things up. In the end I'm the one that's going to stand on stage...
I am the one person that is responsible on stage, I wasnt going to end up where I was the last competition. (another long story, I crashed when listening to what my coach ordered, didnt lose/progress enough and had to panicky do a crazy diet the last couple of weeks leading up to the comp)

I have learned this competition prepp to trust myself and relax. That's why I feel comfortable doing this on my own. It was hard to start eating more but I see now that it's working and it's clicked inside me that I can take a step back and adjust diet and cardio as I keep doing at the moment.
I have also, even more than before, realized that competing is not something that my world is defined by. That I'm not prepared to do things that I feel is wrong and go against my heart. Living by your morale, by your heart and making sure you do the right thing in your opinion is the key! Friends, family and life itself is something to care for and cherish!

None of the choices I have made have been a spur of the moment or a rash decision. They are based on what I have experienced and seen going on for a long time and haven't liked. The only regret I have is that I should have been true to myself a lot earlier.
However I will take this on and not do the same mistake again :)

The competition diet.
I feel I want to share the diet and some thought and the reasoning why I have done what I have done with it.

I started dieting in July. the first 2 months I did 1800 kcal a day with an eating day. I did however do morning walks (was told not to at the start of the diet).
I did lose some bodyfat but not nearly enough in my opinion so I figured that I needed to step up the current diet (but no dramas, I knew what I had to do).
After I got sick, in the end of August, I started doing cyclic dieting. I lowered my calories to 1700 on training days and 16-1400 on resting days. I kept a eating day, but limited to 2500 kcal. I increased the morning walk length a bit (75min), I started taking extra walks on resting days with my friends, in the forest and on tracks. I also increased the weekends walks to 90 min. the ex coach also increased the cardio to 30 min spin/bike riding at training days. And I did so.

I increased my protein to 4g per kg body weight, kept the fat to 45-60g per kg bw a days and lowered the carbs to fill out the rest. Over these 2 months I got down to where I am now.
The diet has been based around fibrous vegetables, lean chicken, egg, 1 or 2 (17 g each) flat thin bread, low fat cheese, low fat cottage cheese, low fat quark, milk, protein powder, amino acids, rice cakes (after gym) and loads of vitamins and 6-8 liters of water a day.

On eating day, that I prefer to call carb up day or re-feed. I have lowered my protein to about 2 g /per kg body weight, kept fats low (30g kg bw /day) and increased carbs to around 300 g /kg bw. I have had dinners out with friends and family and sometimes been eating a little more than 2500 and sometimes less. I havent always done a proper re-feed but for the most part this is it.
I have kept the main part of the re-feeds to natural food sources.
I have had oats, potato, wholemeal bread and berries as a main source of carbs.

The reasoning behind the re-feeds, to increase the hormone leptin that drops when you diet. this hormone is boosted by an temporary increase in carbs.
http://www.leangains.com/2010/03/intermittent-fasting-set-point-and.html
http://www.ncbi.nlm.nih.gov/pubmed/11126336?ordinalpos=47&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsP anel.Pubmed_RVDocSum

CONCLUSIONS: CHO OF (carbohydrate overfeeding), but not FAT OF, increases energy expenditure and leptin concentration.

The berries are good for replenishing your liver glycogen and helps with hunger, this is especially noticeable in women. Thats why Ive eaten the berries.

Oats have great health benefits, on the mood and on the body
http://www.elements4health.com/oats.html

I have had milk produces because they increase the fat oxidation in the body
Zemel M B, Shi H. Greer B, DiRienzo D & Zemel PC. Regulation of adiposity by dietary calcium FASEB J. 14:1132-1138, 2000.

Zemel M B, Thompson W, Zemel P, Nocton A M, et al. Dietary calcium and dairy products accelerate weight and fat loss during energy restriction in obese adults Am J Clin Nutr 75(suppl. 2):a342S, 2000.

Zemel MB. Mechanisms of dairy modulation of adiposity J Nutr 133:252S-256S, 2003.

Teegarden D. Calcium intake and reduction in weight or fat mass. J Nutr 133:249S-251S, 2003.

E L Melanson et al., Relation between calcium intake and fat oxidation in adult humans. Int Journal of Obesity 27:196-203, 2003.

A diet high in protein increases the chance of maintaining as much muscle as possible when dieting. It also helps feeling fuller (and is tasty) - there are loads of research showing this so I wont put them in here.

Fibrous greens fills you up and keeps the body working. The fibers/carbs in the vegetables is hard for the body to take up and they are boosted with great vitamin's.
They also do other great things for your body
http://newsroom.ucla.edu/portal/ucla/ucla-study-reports-broccoli-may-46578.aspx

Eggs are a great source of healthy fats and protein and helps you feel fuller for longer. (swedish) http://traningslara.se/agg-ett-fantastiskt-livsmedel/

Ill probably write some more about this as Ive probably forgotten things but this is the main part of the diet. Now Im only focusing to stay where I am, keep the same foods and train hard!

The road trip was fantastic! The weather was perfect !

My sister had made a raspberry pie with white chocolate.

She was also fantastic to make me a double pro protein powder mousse

My sister and skalman aka wrinkles

He is bonkers haha

My grandma and my sisters other cat, Nisse found each other

Outside the restaurant

Getting ready to order

Starter, moose, goat cheese, jello and balsamic, perfect mix of flavours that where very strong and ooooh fantastic.

Beef tenderloin with a cube of vegetables

My sis had crispy duck with potatoes

Dad and grandma had veal schnitzel

Loved the details of the restaurant

Loved Karlstad, very pretty town and my sisters place is perfect! Such a great night, with loads of fun and great company! Again! Couldnt have asked for more. Love this! (Fell asleep in the car on the way home)
Now Im heading over to dads to put on my tires, fix the car headlight :)

A brief update regarding Johanna. She surprises me constantly with her will and her dedication. Im so impressed and she definitely does what is needed. She has dropped an amazing amount of weight this last week. She have adjusted her calories up a little. She asks the RIGHT questions and is hungry for knowledge.
Ive given her a few tips, we have changed a little and the results are amazing. She is most definitely not a cheater :)

I have a few things to sort out today but will give you an update about the road trip to my sisters yesterday (GREAT DAY)

Hi there!!! Hope you are having a great Saturday :D
I had a great night last night, spent the night talking talking talking, we where supposed to watch a DVD but it was a lot nicer just relaxing and talking. Suddenly the clock was 12! I havent managed to stay up that long for..... I have no idea how long HAHA
However I woke up at 4.30 this morning, normal time sigh.... so I'm going to be a bit tired today... but that's all good, hopefully Ill be able to get some sleep in the car. No drama if I don't. At least there was no stress in getting the walk and good gym session in!
Dad is picking me up in an hour and then were off to see sis :D
Going to do a proper re-feed today so eating is definitely on the agenda lol will stay with nutritious foods tho!
Talking about great food, I did oven roasted carrots and parsnip in a tiny bit of olive oil, garlic and pepper. (i put 600 g of the vegetables, 10g of oils and the spices in a bag and let it sit for 2 hours. Tasted fantastic and I have just had the left overs for the after gym meal. Almost even better the day after! I think Ill have that for lunches this coming week! YUM!


Here are some pictures from the gym this morning

Form check from Delta locker room wednesday

I didnt think that today would be any better than this! I ve had a great cuppa at Louises place after work, LOVED the house! Such a nice new built property. Very modern and great colors! I got inspired! The I decided (since Im having someone over for dinner tomorrow) to go to the shops and there it was! The dot over the i the perfect end haha JULMUST!!!

OMG!!!! we are getting new phones at work!!! IM ECSTATIC!!!!!!!

According to yesterdays information with regards to smartphones - please indicate your 1st and 2nd choice of the below options by replying to this email:
HTC Wildfire
HTC Desire
iPhone
No change - I want to keep my existing phone
Please refer to the earlier mail for a simple description of the available phone models, including some links to online information.

My belly is normal! The cause was stress and this all went away at the gym yesterday! I'm soo happy! I'm also very happy that I have the chance to do these 5 final weeks with Johanna! Great girl! All positive! Very motivated for the comp and I can't wait to drive down to Gothenburg :D

Half day tomorrow too! Gives me the chance to do food shopping and such before going to see sis :)

Chest 3 mm
Abs 4 mm
Thigh 10 mm
Triceps: 9 mm
Shoulder 8 mm
Hip: 9 mm
Below armpit: 5 mm

Body fat 6,87 %
Fat mass 3,86 kg
Fatfree mass 52,34 kg
Total weight 56.2kg
So I've lost bf and maintained muscle, the strength is unchanged and iv have lost a fair bit of ehm stuff in my belly sice my abs are still acting up. I'm raising my calories to 2300 on training days and 2100 on off days. Ill be keeping everything else as is. No change in diet no change in anything else, the increase will be carbs, potaotes and such. Ill be keeping my weight as is, if I start gaining then my belly can process the food normally and I can lower them. I am done, Daniel that did the measurement says Im done and I agree. This is good!

It seems that my ex coach is saying a lot of things about me and Johanna. If you have anything you want to ask or discuss please feel free to contact me and I will give my side of the story. Thank you

Aahahaaaaa it's only the alarm that are on repeat that is not functioning properly HAHA that's quite a bug they have there... Using alarms that you set everyday and it'll do what it's supposed to! Oooh soo funny!!!
Unfortunately my belly problems and the stress over the coach situation has made me lose weight. I'm down to 56.2kg and that's a drop of a kg since last Wednesday. It's probably a lot of fluids but mymy

I have had a great session of chest and abs today at the gym! Im soo motivated and the spirit is on top!
Im so happy right now and Im so glad I have such great friends and a great gal to do this journey to the competition with!
Its only 6 weeks to go and I cant wait! Been looking at some old photos and I can see that Im a lot harder now than I was then so that feels great.
Now protein fluff ;) tv and then bed.
My quad is feeling better but my belly is still a bit upset.... hoping it will settle soon... 

Major bug with Iphone os Lol
This weekend we changed to wintertime, the clock on the phone changed but this morning the alarm didn't go off -it went off 1 hour later... Lucky my internal clock works hihihihi

Hmm ex coach seems to think I stabbed him in the back (?) because I left him when I thought he did something that was morally wrong. Amazing... I was a paying client.. Ah well, I hope he will realize this but he is free to think whatever he wants.

Chest and abs today and I've not decided where, ah the choices
Lol I hope you have had a great weekend!