Bodybuilding with bodyweight

Now let’s get this ball rolling again.
I have been working my ass off.
Getting my business started and taking care of a two year old.
Not complaining, mind you I would not have it any other way.
My main focus was to build a solid client base, which I now have.

I was getting tired of people saying “wow you’re much stronger than you look”.

I decided that now was time to change that.
To get the results I wanted I increased the body building factor
of my body weight workouts and diet.
Just doing longer reps (time under tension) isolation sets and higher volume.
Has in 6 weeks helped me gain 10 lbs and given me a glimpse of the six pack.

Training this way is new to me, I have always been chasing
strength and performance, not aesthetics.)
It’s still keeping me strong though.
It’s weird for me because I have always been chasing strength and performance and not aesthetics.

After Getting some expert advice, I tweaked my diet in a bodybuilding direction.
Timing my carbs and protein and also counting my calories.
I hate doing that but it works.
Here’s a breakdown of my day.

My day starts at 6am with 1L of water, coffee and coconut oil.
Breakfast at 8am.

Breakfast: 5 eggs, yolk and all, 1 link lean turkey sausage, 1/4 cup oats, 1 cup spinach.
Lunch: 6-8oz chicken breast or steak w/mixed veggies and 1/2 cup sweet potato.
Dinner: 6oz baked cod or salmon with cup of broccoli and asparagus.

Snacks and post workout add-ons: low sodium grass fed beef jerky, homemade protein bar (thick whey protein paste and crushed almonds, cashews and dried fruit kneaded in, yummy).
Drinking at least 6l of water through out the day.

Not a fun diet so am grateful for my Saturday cheat meals.

In my opinion it´s a lot easier sticking to the workout schedule than it is to stay true to the diet.
But it´s only for a short period of time and the results will be worth it.
Two more weeks and then I´ll readjust the parameters.

Two more weeks and then I adjust the parameters.

Going to post my workouts and pics soon so stay tuned.

Train for life.


What the hell should I eat.

When I started coaching my knowledge in nutritional matters was limited.
I wasn’t able to give my clients and athletes clear answers, nor any feedback on the new diets and the newest fads they asked me about.
My nutritional expertise could be summed up in one sentence.
“Eat big, get big, to get small eat less dummy”.

Being a bit obsessed with always having answers, I knew this was something that I had to change.
I read everything I could get my hands on about nutrition and Quickly I realized..

hundreds of experts saying hundreds of different things.

Paleo is the one and only diet.
Warrior diet is the best for getting lean muscle, hello it’s called “Warrior diet” it must work.
Lose weight with Atkins, slow carb, high protein, low fat, low carb and a myriad of other diets.
Still short of answers

None of the experts could agree on the ULTIMATE diet so I figured I’d do some experimenting.
It took me four years to figure out the best one for me.

They all worked, to some degree. Except Atkins, all it did was make my digestive system go on vacation, it was quite an unpleasant experience.

My resault is this.
We all have different metabolic needs,
and we have to experiment with our selves to dial in our diet.
It’s good to start out with some sort of template,
then add and take away until you are at your best.

My diet now would probably be considered paleo or close to it.
But I find that intermittent fasting like in the Warrior diet helps keep me lean and energized.
I feel strong and most of my PR’s are set on days when I’m fasting.

I found that a strict paleo diet, did not work for me
I got lean, had a lot of energy but my muscles felt deflated
and I was not adding muscle like I wanted.

Few tips.
I recommend more carbs postworkout, sweet potato, brown rice if you want to build muscle.
If you have been feeling sluggish try eliminating dairy from your diet, it worked for me.
The only preworkout supplement you should use is a cup of coffee.
Try a tablespoon of grass fed butter or coconut butter in your coffee for a supercharged preworkout drink.
Check out Bulletproof coffee. .

Let me simplify.
Drink at least a gallon of water a day.
Eat your veggies and a lot of them.
Eat grass fed, free range meat and wild caught fish.
Don’t be afraid of fat in your food.
Coffee, tea and coconut water are fine.
Processed food is a hell no.
And of course no soft drinks.

Try this for a week and see how much better you feel.

Train and eat for life