TIME FLIES!

I’ve embraced the Fitness Five competition here in Ystad, Sweden which is a qualifier for the main championship held in Tylösand. How the competition will be carried out is still to find out… But I have some clients and friends who take active interest in it, and I’m pleased! Anyway, you know I don’t do anything without putting my effort in it, it will be a memorial event. By all means!

I’ve made the Konferens & Spa hotel of Ystad as offical partners, everyone who participate (athlets and public) can stay there and enjoy the town! We will also have a main party later at night, that’s why I request you guys to stay here in Ystad over the night. Prices in the hotel for competitiors and spectators will be discounted.

I’ve red a concering article on a website, where doctors claimed 2 people have died (liver failure) from using the supplement fortodol. The product is not legal in Sweden (only on prescription), but I know some health stores have it in stock. I never used it so I have no knowledge about it at all. Anyway it would be interesting to find out what kind of people it was. There could be some other stuff involved, and what about other supplements they were using? We all hope for som clear answear and a full investigation, so not the wrong people are marked as scapegoats.

I’m currently testing my Flex&Stretch principle, and I must say that it has to be modifed a bit, I’m not happy with it at all. It has to flow, and it sure doesn’t. But eventually after som modifications it will.

I also have some troubles with tender elbows, this came to me after a pretty intense behind back dumbell extension for triceps. Maybe my warm-up wasn’t proper or something. But anyway, the body isn’t built to have a 60kg dumbell behind the head. So I just have to suck it up… There is allways other ways to come around a tender elbow, yesterday I did a kickbak in the keiser with that really enjoyable squeeze in the tric.

The diet is as allways - balanced. But what I really need is a fruitbasket in my office, since I experience a low blood glucose sometimes after the training. I allways recommend my clients to eat fruit with their first meal, and I don’t do myself. STUPID. Anyway it’s easy solved with a piece of fruit.

Yesterday looked like this (nutritionwise)

500grams of chicken

1 zero Impact bar

40grams of Coconut

Plenty of greens

2 apples (as soon as I was home from work)

250grams of Cottage Cheese

10grams of sesame oil

1 scoop of Glycomass and 2scoops of Nutraforce Isolate

1 scoop Nectar

50grams of Double Pro (casein)

60grams of Corn

35grams of fiber enriched oatmeal

1 cookie Trio-Plex

well that was it!

That was a kind of low-carb day. But no intensions, just eating what I was craving!

Supplements: Yelow Neuphoria, Hemogex, No-Explode, Cellmass, AMP2, 17-HD, PW - something like that.

This past weekend I got some new furniture and art to our appartment, I should take some pics of this cause I really enjoy it, but that will have to wait.

As for my english, I need to put my head into the dictionary cause I’m running out of my retarded vocabulary. And for the US trip in 2weeks I need to be on top. Well, better start tonight if I want to make some progress…  No time to lose.

And now I will head out to the mailbox for those freakin’ invoices.

//SR

Sometimes when we see a muscle car, we draw conclusions about people with muscle…

This client certainly has both, musclemass and ability to maneouver a muscle car, just take a look at his competitions!

Niklas has a background in bodybuilding, competed in the 90’s, and he sure has the symmetric shape left, just need to add back some muscle mass. Niklas has of course all the conventional knowledge about training and diet, but he wanted to get some updates about it, and turned his mind to me (thanks!).

A breif period of intermittent fasting and a trainingplan will be started in a week or so. I will definitly update some pics of him as his body is truly a gifted one!

Qualifications:
Swedish master Formel Ford -94
Vice nordic winner Formel Ford- 94
American winner- 98
Swedish GT winner -99
Winner Daytona USA -00
Winner Road Amerika -00
Vice Winner Radical - 05
Swedish Winner Radical -07
Winner Radical Elite -07

En hel del frÃ¥gor om vaskularitet(Ã¥dror) dyker upp dÃ¥ och dÃ¥. Först och främst mÃ¥ste det sägas att hur vaskulär man kan bli beror nr 1 pÃ¥ genetik, hudens tjocklek och benägenhet att ha vätska under huden, sedan är sÃ¥klart fettprocenten mycket viktig, för mycket underhudsfett sÃ¥ syns inte mycket Ã¥dror. Ã…ldern har ocksÃ¥ en viss relevans, ju äldre man blir desto synligare blir blodÃ¥drorna. Det man kan pÃ¥verka med kosten är blodtrycket, här är saltbalansen i kroppen viktig och även intag av vätska. Idag finns ju en uppsjö av produkter som kallas NO, som ska öka diametern pÃ¥ blodÃ¥drorna, dock tveksamt hur mycket diverse argininprodukter kan pÃ¥verka gällande diametern pÃ¥ blodÃ¥drorna. Det som ökar blodtrycket mest är alkohol, koffein och nikotin. SÃ¥ en “stack” pÃ¥ lite rödvin en cigg och kaffe kan intas för att uppnÃ¥ vaskularitet. Men det där är ju sÃ¥klart dumheter.

Jag har hört en historia om en ökänd kroppsyggare som kommer ifrån stán. Kan inte bekräfta att det är sant, men jag tror på det då källan är pålitilig.

Vid ett tillfälle så rådde han en grabb på gymmet att börja röka för att få fram mer ådror. Detta var någon gång på 90-talet och grabben var i tonåren. Ett bra tips alltså från stjärnan. Men visst det stämmer ju som han sade, även om man inte kan anse detta hälsosamt.

Intaget av 2 koppar kaffe (~200mg koffein) ökar direkt blodtrycket ca 10mmHg i upp till 2 timmar och rökningen har en liknande effekt, men som avtar efter 30min. Så kombon kaffe & cigg (även känd som American breakfast, ha ha) höjer blodtrycket med 13/8 mmHg i 2 timmar. Det finns dock ingen vetenskap som kan fastställa att kaffedrickande och rökning har en del av utvecklingen av högt blodtryck, även om man teoretiskt skulle kunna förmoda det. Rökning kan man ju ge fan i, men kaffedrickande i måttliga mängder ser jag inga som helst fel med.

Oj, nu blev det mycket att göra…

Later dudes!

//SR

So here you go:

Two more Core Exercises:

// SR

Thursday. My schedule today is not as tight as other days, and that’s neat! I could spend some time in the office organize with all the documents of my clients. You know, there some things that you just keep in mind and never think that you will have time for. Well, seems like that day is today.

I relize how many different characters I’ve been working with through the years, interesting to say the least. What I still wonder and think about very often is the thyorid disorders many women seem to have. Why has this increased? I’ve red an article from Karin Mannerheim who stated that It acctully was possible that the enviroment had some part of it. Like PCB and other forms of chemicals that was put into the nature by man. If this has some kind of truth in it, why is women effected and not men (well very uncommon). Could it be the different hormonal enviroment in a womans body? I wonder I wonder… Please give us the answear!

I’ve got some cool news for you IF:ers (Intermittent fasting), 2 of my clients using the IF approach has reduced their intake of levaxin since they started with IF! Isn’t that a good sign? So hypothetic the thyroid glands might work better with IF. I’ve also heard more people claiming the have better sight, and don’t need to use glases when reading papers etc. There is no doubt in my mind that IF is the way to go for a lon healthy life. But I aint saying that a normal meal frequency is bad, just that IF is better.

Todays workout will consist of a whole body schedule were every muscle will get 2 set and 12reps, this is the third session of it’s kind this week, and then I will head for two days rest from weights and only use the bodyweight to challange my muscles. Core training is fun and demand alot of energy!

Pic: Rear delt row, a great exercise for developing those weak rear delts!

I actually have thought of competing again, there is a show in April here in Sweden, but it’s only Classic Bodybuilding and as I said before I’m nor sure I want to be humiliated again If there just were some more Fitness competitions so I could make use for my strenghts. My strengths definitly isn’t shape and size as the CBB game is all about. I like to perform, so i just have to wait to SM or FitnessFive! And I my schedule is to tight to make an effort for that 6% fat, even if I know I would most likley be able to do it in 5weeks. And that is without banned substances!

I’ve recently booked my ticket to San Diego, I will visit IHRSA all days and I’m ready to make some new connections over the sea. I’m also going to look for some new interesting machines that I could invest in for my gym. I’ve also signed up for education, to develop as a personal trainer you have to keep yourself updated, and the same of course about nutrition.

I’m sure Keiser will have some interesting people to talk to at the trade fair. I will travel with Stian, who is one of Norways most busy PT, and we sure will have some exchange of ideas and knowledge.

This pictures is classic for me, It was taken the 8th of September 2001…

I was on the flight home the 9th of september…

Now I will prepare for my PT hour, I’m gonna make this lawyer sweat his ass off, he might just sue me after this session. !!!  

Later Dudes!

//SR

Name: Hamid Corrasani

Occupation: Proffesional MMA Fighter

The indisputed “Akira” is now under my roof of clients. We will start working togheter in a couple of weeks.

Stay tuned!

 

 

 

 

 

 

 

 

 

 

 

 

Age: 37

Occupation: guardian

We basically started out with a very restricted diet, but with the modification that allowed him to eat from the food that was in his culture. You see, to make a diet work (mentally) there should be some things that makes the client feel at ease. Those small things could make a big different! To stick to a diet for a longer period (which for me is at least 10weeks) there have to be some kind of approach were the client isn’t feeling “locked up”, and with that slight modification of the diet, the clients feelt it was easier to remain “sane”

After the massive fatloss plan, (12% loss in 10 weeks) we changed the approach to a more compatible diet where he’s allowed to eat from all nutrients. About 40% comming from carbohydrates. His bodytype is mesomorph/endomorph which makes him easy to work with, he accepts carbs well, he can also use some kind of ketogenic approach (but I don’t think it fits his lifestyle as that kind of diet seems to be a bit rigid). To determine his bodytype (other than looking at his diet habits and his historical weight record) there can be some simple tests done. You also have to ask yourself the question - Is the fatbuildup because he acctully eating alot of crap or is it because he stoped being active?

We also developed a training schedule that was easy to maintain, and to get the client to change the behaviour around training. There is no worry if you can’t make a session, you can do it another day, anyway the diet makes the energy deficit not really the training. Fat will be lost even if you miss a session!

We have another period of 16 weeks togheter, and I will make him drop to about 15% fat. Now thats a change in Bodycomposion isn’t it?

In terms of weight he lost 16 % after 13 weeks and all strenght related lifts has gone up… He’s now using the IF method, and really enjoy the simplicity of it!

Supplements: Burn-Force, Orange Triad, Omega 3, Nutraforce Isolate, Glycomass, Purple Wraath and Green Magnitude.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Name: Mario Jadonic

Occupation: www.elitefc.se , Mario works as a fotball Personal Trainer, with his own successful business.

Me and Mario met the first time at a photoshot for Dcore clothes (www.dcore.se). After a successful carrer as proffesional soccer player with clubs in Norway, Sweden and Israel he found out he got a pretty special talent as a coach/pt. Known particulary for his great shoots with a certain technique, he started to teach out his special talents to plenty of top players and clubs.

Nowadays, Mario needs to keep his diet in order to maintain a good form. And thats were he makes use for my knowledge. Starting out a modified Intermittent fasting approach.

 

Söndags träning blev tidigt och således bröt också fastan tidigt. Klockan 11:30 så var träningspasset över och drinken bestående av nutraforce isolat 2skopor och 1 skopa Glycomass satt som en smäck och fick bli frukosten, 30min senare tuggade man i sig Zero Impact baret, YUMEE!

Sista målet bestod som vanligt av en form av kaseinprotein, och till detta popcorn (eko).

Träning var som sista tiden, helkroppspass á lá modifierad HST. Gillar det skarpt, men det blir förmodligen ett byte av program om några veckor. Som sagt variationen förnöjer.

Fick ännu ett nytt PR, hantelpress för bröst 15grader, 50kgs hantlar x 12. Det är ju emellertid så att träningsprincipen som jag använder mig av är som klippt och skuren för PR försök eftersom ett bestämt repsomfång ska nås, så känns en vikt för lätt ökar man till nästa gång (progressiv belastning).

Flex & Stretch börjar ta form, första 2 dagarna är klara, det är ju detta programmet jag kommer köra själv i nästa fas. Har redan bokat upp 4 klienter som blir test… Men inte test dÃ¥ rakt av, det är självklart en hel del teorier och vetenskap bakom programmet.

Är klar med fotosessionen och snart är det färdig retucherat! Har lagt ut bilder under portfolio. Nu blir det lite “fas 0″ för Martin som kämpat pÃ¥ med diet ett bra tag, och man kan ju lugnt sagt säga att han fick utdelning för allt “lidande”. Som jag skrivit innan kan fotosessioner vara som en tävling, det finns flera fördelar:

* Skulle något komma ivägen så kan man boka om och fortsätta dieta

* Bilderna speglar fysiken på bästa möjliga sätt

* Man kan ha vilken rekvesita man vill

* Man kan göra fotosessionen i fler olika miljöer, det behöver inte nödvändigtvis vara gym

* bilder som blir minne för livet, det har man iochförsig från en tävling också min inte av samma kvalité

* Ingen jämförelse med andra, vilket gör att man själv ser bättre ut än vad man är (glöm inte att det är visuellt!)

Ja det finns flera fördelar. Om man kör en laddning och tömning och det skulle gå åt helv- så kan man boka om, det går inte direkt med en tävling.

Själv ser man ju grov ut pÃ¥ bild ibland, och det är som sagt visuellt. Det har ju kommit fram folk till mig och frÃ¥gat om jag ska komma iform igen (när jag i själva verket varit i mycket god form). Men ibland jämför folk bilder med verklighet och det är inte detsamma. Sedan kan man ocksÃ¥ säga att en välutvecklad fysik & jämn symmetri kan se sÃ¥ oerhört bra ut pÃ¥ bild och i jämförelse med andra som har nÃ¥gra “flaws” (fel) i fysiken. Det är ju därför jag ofta varit i topp i fysikronder i Atheltic Fitness, det är knappast för min SIZE dÃ¥ jag inte är speciellt stor.

Har investerat i en riktigt bra kvalitativ vÃ¥g, har länge kört med salterfitness och tanitas finaste modeller, men i ärlighetens namn sÃ¥ är det “waste of money”. De hÃ¥ller inte mÃ¥ttet. Min nya vÃ¥g är EU-typ 3 godkänd och med inbyggt vattenpass för kalibrering.

 

Idag blev det ett core pass och lite lätt kardio. Nu är det dags att köra hem och inta dagens första måltid, Fitness Tapas som ni hittar under recepten!

// SETH RONLAND 18:10

I started out early today, as I said before my hands are itching for touching up those photos from saturdays session with Martin.

Here’s a preview:

 

Back to work with you guys!