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Thursday, December 12, 2013



Now I have told you about what I do and how I workout. So now I am going to tell you about my supplementation. I eat clean healthy food, but on Saturdays I have my cheat day then I got to eat what I want. I am not going to tell you in detail what I eat on separate days, because that whole be boring so I will go through what I usually eat every day. I eat 5-6 times a day for example:

Meal 1: porridge, 1 egg, coffee
Meal 2: 2 rice-cakes with peanut butter, quark
Meal 3: tuna salad, 1 slice of bread
Meal 4: protein shake
Meal 5: 2 slices of bread, quark with pineapple, 1 apple

(On a long day I do one more meal with chicken and veggies)

On to suppliments then:

Creatine Monohydrate on mornings
Pre-workout suppliment (Muscletec Neorocore)
BCAA during workout
Whey protein
Omega 3

More time I have been spending at the gym the more supplements I have to take. Because I reached the point where supplements is a necessity for me to become more better & stronger than the day before.

xoxo Fitness Geek

Tuesday, December 3, 2013



I haven´t in a while run for longer then 40 minutes. Usually I do after my weight training 20 minutes of HIT training (5 min walking, 2 min jogging and 1 min intensive running 4 times). On Sunday I ran 60 minutes and my goal was to hit 10 km on that 60 minute time. I must say the feeling was great when I reached my target. The best motivator is when you achievement your "mini" goals that you set to yourself. Then you can gradually increase your performance to  reach your ultimate goal.

My Workout Program:

Monday: Arnold´s Golden six (description below)
Tuesday: Calf, shoulder, back and triceps
Wednesday: Piloxing
Thursday: Arnold´s Golden six
Friday: Arnold´s Golden six
Saturday: Rest Day
Sunday: Plyometrics 4 rounds with weights + abs (picture below)

1. Squat
4x10 Reps

2. Barbell Bench Press
3x10 Reps

3. Wide-Grip Pullups
3x as many as you can

4. Barbell Shoulder Press
4x10 Reps

5. Barbell Bicep Curl
3x10 Reps

6. Ab Crunch
4x 20-30 

Been doing this program for 3 moths, changing my workout before January. I suggest you change your workout every 3 months as well. And take a 1 week pause before you start the new program.

xoxo Fitness Geek