Just talking !.

Hello !.

Today i would just like to talk a little about everything :D.

I started weight training when i were about 16 years. so i have allmost trained for 5 years now.

the first 3 years were not serious at all, or the training were, but the diet and the sleep were not.

so i have trained a 100 % serious for allmost 2 years now.. and that have givin me so much. the training 100% the diet 100% and the sleep 100%.

I started training because i once saw a very very big man he lookd so awesome, and i said to my self; Wow one day i will look like that, and started the very next day.

When i started my  weight were 50kg - 110.2 lbs. and my height 176cm - 5.7 feet.

And now i weigh 85kg - 187.3 lbs and my height is the same 176cm - 5.7 feet.

Many people ask me about my abs workout, the truth is i dont train abs at all.. never did and never gonna do it :).  geneticts baby ;)¨.

THE PLANS..

My plan is to compete next summer in Germany, so many of my friends have pushd me in to doing it :D. and alot of guys on the web..

so i will train like an ANIMAL untill next summer..

Train hard and go pro ! :D..

Have a good one ! 

-Jesper

Cardio and diet .

This time iam gonna talk a little  about cardio and diet.

My cardio at the time is not much.

Iam doing 30min of power walking out side.

Iam doing the power walk late at night, right after my second last meal.

This is enough for me, i dont have to do alot of cardio.. iam lucky :D.

But the diet has got alot to say,

My diet at the moment is 3650kcal and this is the cut diet.

Iam eating 7 times a day, every 2 hours.

Meal 1 : 50g of oat meal, 200g egg whites and 20g protein shake.

Meal 2 : 100g chicken breast and 30g rice.

Meal 3 : 200g chicken breast and 30g rice.

Meal 4 : 2 cans of tuna blenden with water and 1L skimmed milk.

Meal 5 : 250g chicken breast, 50g broccoli and 20g protein shake.

Meal  6 : 250g chicken breast and 50g broccoli.

Meal 7 : 200g Egg whites, 50g broccoli and 40g protein shake, and some nuts.

Meal 4 is after the workout !.

Thats my diet.. 

This diet is really working awesome for me !.

-Jesper

quitters never win winners never quit

Training.

Hello !.

Today i will tell you how i train..

Monday: 1* chest and 2* shoulders: 1* Bench pres, incline bench pres, dumbell pres and dumbell flyes. 2* shoulder pres in smith, dumbell lateral raise, dumbell front raise, dumbell shoulder pres and Dumbbell Rear Lateral Raise.

Tuesday: 1* Biceps , 2* triceps  and 3* trapezius : 1* dumbell preacher curls, seated1 incline dumbell hammer curls, standing hammer curls and standing dumbell curls. 2* Head crusher, triceps pushdown, cable rope pushdown and dumbell triceps extension. 3 * Barbell shrugs, one arm shrugs in smith and facepulls.

Wednesday: thighs: box squat, full squat, hack squat, barbell lunges, leg extension, leg curl and Straight-leg Deadlift.

thursday: 1* back and 2* calfs: lat pulldowns, reverse close grip pulldown, seated cable rows with straight bar, seated cable rows v-grip, deadlift and dumbell rows. 2* seated calf raise, standing calf raise and one leg calf raise with dumbells.

And then its just from the start again.. 

I normally train every day, like 12 days i a row, and then 2-3 days brake..

I will not recomend people to do this if they are beginner.

But thats my program, hope you will find some inspiration in it.

-Jesper.

Stay fit and never quit !

At the moment..

At the moment i am really working hard..

My legs are the main focus right now, and upper chest..

My plan right now is to stay ripped from now on and untill winther, and then iam gonna bulk up and probably compete next summer if everything goes as pland.

-Just a short update...

But on my blog i will tell you about my diet, training, , my life and so on..

And its here new pictures will be posted.. 

Have a great day

-JJ