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War. War never changes.

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War. War never changes… but life do! Nu sitter alla datorspelnördar och tindrar med ögonen efter denna Fallout-influerade start på inlägget. You’re welcome!

Exactly! Read this blog instead!
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Exactly! Read this blog instead!

Ni undrar säkert vad jag har sysslat med (eller inte sysslat med) den senaste tiden – med tanke på att jag har varit tämligen anonym i sociala media.
Dagarna efter jul fick jag en lunginflammation som tog nästan fyra veckor att bli av med. Även om sänkan var normal igen var lungorna rejält inflammerade. Syreupptagningsförmågan var extremt dålig och jag kände konstant av min astma. På sommaren behöver jag knappt min astmamedicin, men under januari och början på februari var jag uppe på sex inhalationer om dagen (vanligtvis ligger jag på två under vintern). En av bieffekterna med inhalator är att medicinen påverkar nervsystemet och som följd kunde jag inte slappna av, vilket resulterade i 2-3 timmars osammanhängande sömn per natt. För att orka började jag med koffein igen – vilket på sikt gjorde det hela värre. Till slut kom sömnbristen ikapp och jag fick lov att kasta in handduken.

När jag skriver detta har jag vilat i nästan en vecka. Eftersom jag hållit mig hemma och knappt rört på mig har jag kunnat trappa ned medicinen till 3 inhalationer dagligen och sakta men säkert har jag börjat sova bättre. Nu får jag mellan 5-6 timmar med endast 1-2 avbrott. Samt att jag tar lite powernaps under dagen, där jag slumrar till någon minut. Jag är fortfarande sliten och har lite ”brain fog” emellanåt, men jag mår redan mycket bättre!
Det är som sagt lätt att hjälpa andra med hälsa och välmående. Men det är inte alltid så lätt att applicera det på sig själv. Framförallt inte när man är en arbetsnarkoman och när man egentligen aldrig riktigt kopplar av i vanliga fall. Tankar snurrat ständigt i min skalle och får jag inte sysselsätta mig vet jag inte var jag ska ta vägen. Fördelen är att man är väldigt produktiv och har otroligt lätt för att ta in information och kläcka nya idéer. Nackdelen är att man lätt kör på för hårt och ignorerar hälsan.
Summa sumarum är att jag har haft en extremt kämpig period och det är bara mina närmaste som vet hur det har varit. Till er som har skickat mail, meddelanden och liknande och inte fått svar – om det är viktigt, skicka igen.

Nu till lite andra mer roliga nyheter…


Förändringens tider

En av de sista mobil-form-koll bilderna till Michaela under den korta rehabtiden i slutet av januari...
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En av de sista mobil-form-koll bilderna till Michaela under den korta rehabtiden i slutet av januari…

Våren 2011 började jag ett underbart samarbete med MM Sports (bland annat med Talangjakten) och kort därefter började jag jobba hos dem på heltid. Otroligt mycket har hänt sedan dess. Butiker har öppnats på flertalet orter och företaget har växt något enormt. En fantastisk resa helt enkelt! Samtidigt har inte tiden eller energin funnits där för att arbeta med mina egna projekt. Jag har ett 10-tal böcker planerade, varav fem är påbörjade och tre är klara till 40-50 %. Dessa påbörjades redan 2010 och 2011. Tanken var att hinna avsätta någon timme i veckan för att skriva på dem, men det har helt enkelt funnits för mycket annat att göra.
Större delen av mitt arbete hos MM Sports handlar om att skriva, läsa och göra research. Hela arbetsdagar framför datorskärmen dränerar dig och det är då inte så lätt att sätta sig hemma på kvällen och fortsätta skriva i några timmar till.
Och utöver mina böcker håller jag även på att starta ett andra företag – ett aktiebolag tillsammans med en god vän. Vår affärsidé är tämligen unik och speglar helt och hållet vår kompetens och vårt kontaktnät.  Inom kort har vi ett sista möte om en lämplig lokal och sedan drar vi förhoppningsvis igång! Mer information om detta kommer när allt är klappat och klart!

Så vad är nu på gång? Tro inte att jag tänker lämna MM Sports. Jag älskar företaget, produkterna vi står för och människorna som jobbar där! Vad jag istället kommer att göra är att gå ned i arbetstid för att äntligen få tid med mina egna projekt och det nya företaget.
Det betyder även att jag kan fokusera mer på min hälsa och styra min tid gällande arbete och träning – för det är ju meningen att man ska lära sig av sina misstag. Denna sjukdomshistoria vill jag inte uppleva igen.

Och med det sätter jag punkt för detta inlägg. Mer osammanhängande text kommer inom kort – bland annat en uppdatering gällande formen (jag har tränat fem rehabpass hittills i år). :)

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#TheProject – a quick update

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'nuff said! The "diet" is going well.

Aaand we’re back!

I have to make a brief correction… In my last post I wrote that my body fat percentage, after almost 9 weeks of light sporadic training, were about the same that I’ve reported in previous posts. That’s not entirely true…

I checked a few caliper measuring sites both yesterday and this Sunday morning (the one’s you can measure for yourself). And this is what I found out:

Abdominal: previous 4.5 mm, today 4.1 mm (!)
Umbicillal: previous 5.5 mm, today 4.4 mm (!)
Suprailiac: previous 5.4 mm, today 3.8 mm (!)
Chest: previous 2.5 mm, today 2 mm (!)
Biceps: previous 1.6 mm, today 1.5 mm

Taking your own caliper measurements are really hard – but the few you can access can provide some useful feedback.

It seems that I’ve lost some more body fat. Nice, really nice! Which leads me to what I’ve done during these weeks. In short, I’ve stuck with the meal plan from Michaela. When I can’t train, I simply eliminate my peri-workout nutrition (what I usually take before and during my training sessions). Other than that, I follow the meal plan. What’s really nice to see is that my Suprailiac (the love handle) has dropped a lot! 3.8 mm is pretty darn lean. As best back in 2008, I measured about 2.5 to 2.7 mm in this area. The Suprailiac is tied to your insulin sensitivity and carb intake. Although I have eaten about 120 to 175 grams of carbs a day and haven’t trained more than sporadically (and only upper body due to my injured calf), the Suprailiac site has dropped 1.6 mm. It could very well be the nutrient partitioning effect from our Body Science Glyco Restrain (I take a full dose before my meals with carbohydrates). It’s also the result of the diet itself and our protein pulses during the first half of the day. I’ve seen the strategy with protein- or amino acid pulses work wonders with my clients since I started with them back in 2008. It’s powerful stuff – if you do them right! With that said, I guess we can bump up the carbs once again – when I’m back at the gym.

And that’s it for now. I’ll take some new photos as soon as I’m feeling 100%. And I’ll probably be back before that with a new Q&A. Until then, have a great day and a great week!

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Fitness Expo, some bad luck and #TheProject

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Body Science Magazine premiered during the Fitness Expo. And don’t worry, I’ll write a lot – starting next year!

Okay. An update is long overdue. After my calf healed I got pretty much back on track for two weeks – and then a cold hit me. Nothing serious, only a nagging headache and a runny nose. So I continued to train at the gym and I thought I could get some extra rest on my two vacation days following the huge health fair here in Gothenburg (known as Fitnessfestivalen).
Fitnessfestivalen is a huge fitness, training, health and supplement exhibition – pretty much like the expos held at the Arnold’s or like the FIBO held in Germany. We at MM Sports had the largest exhibitor surface at the Expo and we had more than 30 people working in the area to serve the several tens of thousands of visitors and customers. While the expo was under its way, there were also several fitness competitions so I was there as a head coach, assisting coach, photographer and as an expert for the exhibition booths. This is simply not a weekend you want to miss!

The day before the expo, on Friday the 29th of November, Michaela came to stay at my place during the weekend. We met up at the railway station and headed directly to the nearest gym. I got some nice footage as usual and will put together some new stuff on our YouTube channel shortly (keep your eyes open).

Besides an annoying headache I felt fine and Fitnessfestivalen delivered as usual. There were so much people I could barely get into our booths – if there wasn’t people blocking my way there were people wanting to say hello, chat or ask questions. You simply got to love it! My throat was sore after only three hours.
On Sunday morning Michaela and I teamed up with our good friends Mikael and Magnus for a quick training session before heading back to the Expo-madness. That was much needed!!

A strike of bad luck

My Xbox One without a working power supply and my Playstation 4 with no games…

This is kind of hilarious, so stay with me. The Thursday before Fitnessfestivalen some idiot had punctured all bicycles in our basement – including my mountain bike and street racer. On Friday I finally got my pre-ordered Xbox One from the US. However, it would not start. Since it’s from North America, it has an 110v power supply. And my power transformer (230v to 110v) I bought a couple of days earlier was dead. I tried it with some other stuff I bought in the US, but nothing.
So on Monday after the Expo I walked down to the nearest mall (swearing over my punctured bikes) to switch the power transformer. As I suspected, it was bonked and I got a new one. I walked home (still swearing) and plugged in my Xbox One. Nothing… The power supply did not even lit up. So what is the probabilities of first getting a faulty power transformer and then a dead power supply?
So my two planned vacation days was spent calling the Xbox support line in the US, in Sweden and then in the United Kingdom/Great Britain. Since the Xbox One isn’t released in Sweden, the Swedish support couldn’t even order a European 230v/110v power supply. Instead I had to order one as an extra accessory for 30 British pounds. I also sent in my faulty power supply for a replacement, but that can take up to 30 days(!) – so yeah, 30 quid was a small sum to pay. The power supply shipped this Wednesday, so we’ll see when it will arrive.
And guess what? Yeah, my headache has gotten worse and I can now feel my sinuses. Not good, not good at all. So my plans for this weekend went out the window. I will only do one thing – rest!
Another funny thing is that I got my Playstation 4 this Wednesday. Unfortunately I have yet to receive the two games I pre-ordered, which was shipped from England two weeks ago. And yes, I’ve already received my pre-ordered games for my Xbox One, which was shipped on the same day. Pretty funny, eh?
Oh, and today (Friday) my internet connection has been down the whole day. My Internet service provider has dispatched a technician who probably will show up tonight or tomorrow… So for the moment, I’m using my smart phone with USB-thethering. Yeah, this has not been my week…

#TheProject

So, what about TheProject? I haven’t been able to train hard in over six weeks. I’ve kept my diet pretty much dialed in thought. My body fat is pretty much at the same percentage as it was the last time I reported it. You could say that we simply pressed the Pause-button and we’ll resume as soon as I’m feeling better. I’ll keep you updated!
Thank you for reading, Feel free to leave some nice and encouraging comments. I’m off to my sofa to watch a movie. At least my computer and Home Cinema still works…

Have a great weekend!

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TheProject – Getting Back On The Road: Phase 2

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Random shot of my arm after one of the Amino Acid Pulses with 10 grams of Sloow Carbs. Not even close to my former standard of vascularity, but I'm getting there…

Aaaand we’re back, sort of. If you follow me on Facebook, Instagram or Twitter, you probably know that I injured my right calf pretty bad. It actually started as a mild inflammation from over stressing it. And about 14 days ago I got a severe muscle strain. During the first 10 days I was on heavy pain- and anti-inflammatory medication. I then reduced the medication over a couple of days and this last Friday was the first day completely off (I tried during Thursday but had to take some Diklofenak in the evening). Today, Sunday, I can almost walk, but I still can’t put any real weight on the foot. Standing exercises are probably out for a couple of more days. Hopefully I’ll be able to transition into my normal training during next week.

I also hit my lowest body weight since I was 18 or 19 years old. Since I’ve only been able to do some seated or lying exercises (mainly presses and pulldowns) for two weeks my weight dropped down to a low 152 lbs (69 kg). The thing is that if I’m away from the gym more than a couple of days, or if I can only do some light training, my body weight drop a couple of pounds. That’s how sensitive my glycogen storage is. Training stimulates an increase in glycogen and water retention within the muscle cells – and a few days of rest drains it.

I will also switch back to training in the afternoon. Simply because it takes too long to get warmed- and amped up in the morning. That could very well be one of the reasons for the muscle strain. So it’s back to fighting over equipment and getting annoyed over stupid people at the overcrowded gyms. But with that said, a good friend and I do have some business plans to circumvent that crap, but that’s for another blog post in two or three months.

The plan is now to initiate the next phase. It’s a lean gain phase, which simply means that the goal is to add some muscle mass while keeping or even further decreasing my body fat. To accomplish this, we bump my calories by a few hundred at a time – probably about every third week or so. The bump is solely from carbohydrates. Actually, as we increase carbohydrates and calories (which is anabolic), we also slowly reduce the daily amount of protein to give even more space for some extra carbohydrates – at least in the beginning. Not much, probably by 20 or 30 grams is switched. And as a total, the increase in carbohydrates is just above 100 grams. However, the total bump in calories is only about 250 to 300 kcal.

This is how my nutrition plan from Michaela Augustsson looks like during the first stage of phase 2:

Nutrition plan for Phase 2

7.00 Amino Acid Pulse, 30 g BCAA with extra l-leucine, 10 g Sloow Carbs
10.00 Amino Acid Pulse, 30 g BCAA with extra l-leucine, 10 g Sloow Carbs
12.30 Lunch: 50 g protein, 20 g carbohydrates, 15 g fat
3.45 Pre-Workout 1: 50 g carbohydrates
4.00 Pre-Workout 2: 30 g BCAA/EAA
4.30-5.30 Training: 30 g Whey Hydrolysate, 10 g Vitargo
7.00 Dinner: 50g protein, 40 g carbohydrates, 10 g fat
9.00 Evening meal: 40g protein, 35 g carbohydrates, 15 g fat

All in all about 2100 kcal. 175 g of carbs, 260 g of protein and 40 g of fat. And remember, nutrition timing is key. The Amino Acid pulses (or protein pulses) that I invented back in 2008 consists of (during this phase) about 6 grams of Body Science l-leucine, 25 grams of Body Science BCAA-XX, 5 grams of Body Science Massbuilder and 10 grams of Body Science Sloow Carbs (palatinose).
Main foods for lunch are still chicken or pork with potatoes and veggies. In the evening it’s either red meat or whole eggs – must have that sweet cholesterol for the production of testosterone. Fats comes mostly from egg yolks, avocados, omega-3 supplements and virgin coconut oil.
My post-workout meal (at 7.00 PM) sometimes consists of almond milk, Body Science Whey 100% and/or Diet Fuel and puffed rice.

Every Wednesday is a metabolic day (about 3000 kcal or more) with a lot of extra carbohydrates and every Sunday is a pulse fast (damage control) with three or four Amino Acid Pulses and the two evening meals intact. I will probably land at about 1600 kcal this day. Usually we have a pulse fast after a metabolic day, but since I rest on Sundays, which is perfect for a pulse fast, a raise in calories and carbohydrates are more beneficial during the week when I train hard. It will boost my performance on Wednesday and spill over to Thursday. It’s also a great way to mix things up. And we love mixing things up and discover alternative and sometimes better ways to do things.

I will start this “lean gain” phase on Monday (I’ve eased into the nutrition plan during the last couple of days). New progress pictures will be taken on Monday or Tuesday, setting a starting point for phase 2.

Fun Stuff…

My computer desk at home. Left sceen primarily for work, right screen for gaming (240 Hz). The Notebook for managing our servers.

And now on to something completely different. As a PC- and Tech guy I’ve made some nice purchases and upgrades during the last week. Since I write, read and study in front of a computer screen for 8 to 9 hours a day, my eyes get a bit strained at times. The solution? A pair of digital performance eyewear from Gunnar. These glasses improves contrast, details and helps to reduce glare. They’re perfect for long work sessions in front of the screen – and of course, for gaming as well.

The Corsair Vengeance K70, The Razoe DeathAdder 2013 and the Gunnar Rocket Eyewear.

Speaking of which, I just happened to come across a new gaming mouse, the DeathAdder from Razor (most pro-gamer’s mouse of choice) as well as a gaming keyboard – the Corsair Vengeance K70. After getting used to them I can’t give them anything but praise. If you play FPS games, take a look at them!

That’s it for now. Thanks for reading and have a great week!

And don’t forget:
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TheProject Q&A #2

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All right, it’s Saturday and I have a few minutes to spare. Let’s wade through some questions again. You ask the questions and I provide pretty much whatever I feel like. Here we go!

 

Doesn’t 25g of BCAA/EAA break the fast?
– Makkan

It probably might, for a very short period of time. But that’s not of any importance – since a strict fast is not our goal. What we’re trying to do is to maximize the body’s anabolic response. This will stimulate the metabolic rate and prevent catabolism. Since it is only amino acids and a minute amount of slow acting and osmotic carbs, the impact on blood sugar and “the fasting state” will be minimal. For body comp, I believe that this strategy is far superior to a regular fast. I’ve used it very successfully with clients since 2008.

 

Any reason you are taking magnesium and zinc separately instead of ZMA? Because of a bad ratio between the ingredients in ZMA, or maybe some unnecessary ingredient in ZMA that is not needed?
– Lor

I’ve always done it this way. The logic is simple. Your testosterone production peaks in the early morning, so adding zinc at this time – which is a natural anti-aromatase, simply makes sense.
Magnesium on the other hand, is needed for the production of testosterone. Magnesium is also a very potent muscle relaxant. So taking magnesium before bed also make sense. And being able to manipulate the dosage of each is also very important. I want about 50 mg of zinc in the morning and at least 1000 mg of magnesium before bed.

 

For how long do you stick with the same training block? Is it like 3-5 weeks or more like 6-9 weeks! Good luck and Keep up the good work!
– Alexander Svahn

I usually work with training blocks of 4 to 6 weeks. The first micro cycle (first week) is an introduction where I find my work poundage while the training volume is somewhat reduced. This first week also serves as kind of a “de-load” from the previous training block. The second micro cycle is a kind of intensification week with increased volume. Sometimes I go down in reps when I add sets, i.e. 7×3 becomes 5×4. The third micro cycle is the overload week. Here I always add another set or two (on the intensification techniques) and I reduce the reps. And the fourth micro cycle is a kind of max out or peak week. The volume (sets) are reduced and you try to hit new records in the main lifts. This is my basic programming. With training blocks running six weeks, the second micro cycle runs for two weeks and the third are divided over two weeks. As a note, blocks of six weeks are usually only used with beginners – as they don’t adapt as quickly as more advanced athletes.
Now, with that said. The training programs are only a guideline. A kind of template. How I feel and perform in the gym is what dictates how the work out unfolds. The program is the plan of attack, but if needed I tweak it during the session.
It’s all about stimulation, adaptation and recovery. Never do more than needed and never waste energy on unnecessary stuff. Everything has to have a purpose and you should be able to explain the rationale behind everything you do. Always leave the gym feeling energized!

Tired of reading? Here's a short break for you.

 

If I have access to Rapid Hydro Blend and Body Science EAA Recovery, EAA-XXx and 3-PH-CM, how would you put up my peri-workout nutrition around my training? I weigh about 100 kg. Glyco Restrain it is slightly reminiscent of Indigo from BioTest?
– Viken Målaren

I would probably start with something like this:
45 min prior: Rice Cakes or fruit
30 min prior: 30-50 g EAA Recovery, 10-15 g EAA-XX and 3-5 g 3-PH-CM.
15 min prior: 10-15 g EAA-XX
During training: 30-40 g Rapid Hydro Blend
15 min after: 10-15 g EAA-XX or 20 g Rapid Hydro Blend
1 hour after: a well composed meal with focus on carbohydrates and protein.

In the regard that Glyco Restrain helps your body to better tolerate and utilize carbohydrates, then yes, they are a bit similar. However, Indigo-3G is supposed to “fix” you fat cells and making your muscle cells even more sensitive to nutrients – giving you a powerful nutrient repartitioning ability. Still waiting for some quality research on that claim, thought.
With that said, both are quality products and I will probably take Indigo for a test drive in the near future.

 

How do you feel about dairy? :)
– Bella

I like raw milk and cream. The commercial pasteurized crap is poison. Stupid keyboard warriors may scream all they want and ignore the fact that they’ve been lied to. You know, when you love something you will ALWAYS try to refute any argument opposing the object of your love. It’s the same with useless isolation exercises and with steady state cardio (most useless waste of time within the known universe).
I’ve worked closely with athletes for more than twenty years and 80 % of them perform better without pasteurized products. This is also true for grains. Wheat, barley and rye (gluten/gliadin) is bad news. Same for avenin in oats. Most people will get at stress response from it. If you like oats/oatmeal, limit it to two or three times a week at most.
I’ve had a lot of clients that were unable to really lean out until they dropped all diary and/or grains.
And almond milk is a really good substitute for raw milk if you can’t get it. And yes, stay away from soy milk – or any kind of soy for that matter! It’s worse than kryptonite.

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