Bruce Lee Challenge is over ;)

 Hi! My Abs is only looking skinnier  then 30 days before , is stronger all right  but I still do not see the right shape .
My work out was all right but I need to stop eating s**t ....yeas I do sometimes and I was eating to much ...I know this for sure ;/
The good news I ben very Good last two days , no sweet  and salty snacks ..... I hope I can make it 30 days without sweets .

My meals plan for today:
Breakfast : 150 ml organic natural yogurt
Lunch: 400g Chicken and veg soup , two crispy bread ( 34 cal each slice )
 Snack : 250 g of low fat cottage cheese , spoon of humus and a slice of brown , seeded bread . Green tea.
Dinner : Salad ( mix of veg , 200g of tuna and 100g of humus ) and 2 slice of  crispy bread .

Dinner 

Snack : Banana and Low fat hot chocolate with water ( 50cal. ) ,green tea .

My workout:

6k run , Bruce lee workout 3 * 20
Stretch , 15 minutes in sauna .

My motto ;) 

30 day Bruce Lee work out Challenge

I'm start " Bruce Lee Abs " work out challenge from tomorrow - 30 days ;)
My plan is to do this work out  almost every day gradually increase the amount of rep and set  + cardio 4-5 times a week .

On the left side is my plan . For beginners I suggest Start for one sets for first  week and if necessary work out every second day . Gradually increase for 2 sets and 30 reps for another week .  For people who wish to loos fat and carve the body also should be do minimum 30 min of cardio at least 4 days a week ( like running , cycling , swimming or dancing ) or 15 minutes interval workout .

For Body builders ( not beginners ) You can stick to " My plan " plus do some cardio 2-3 times per week .

Important information:

• Muscles need rest days 
• Eat lean . Lean meat , fish , eggs , yogurts , fruit and veg 
• Drink 2-3l water 
• Eat 5-6 time a day 
• If need take more days rest or make less rep or sets.
• If You feel strong enough You can increase reps or sets .
• Take 2 minutes of rest every sets and 30 second rest after each exercise .
• Do not forget to breathe during the exercises

If any one have some question about This  feel free to levee Your question in comments below . Tomorrow I will take a pic of my abs , and I hope  I will see some  clearly effects ;)

Its not gonna be easy , its gonna be painful , its gonna take time but will be worth it!!!!

Isotonic drink

I ben thinking a lot about this " magic liquid " and I don some research . The results You can se in my  tab about health . I realised  how many people don't know about hydrating process and how important it is to know . I learn some interesting things by reading and I sharing them with you ;)
Whats new about me ...hmmmm ..... I'm BACK ON TRACK after Christmas . Have plan done and goals set up . Its gonna be busy year ;)
I was very good today .  I both some fish , chicken fillets , eggs and lots of veg and fruits .
Back home from work I make lovely fruit salad :
250g of melon, 150g of orange and 100g of blueberries .
And for my diner i have yummy chicken salad

150g of chicken breast, baby lettuce , tomato ,red kidney bean
and sweetcorn





This is a couple good options for a healthy meal ;)
ok ...I have got to go work out now ....to the next one ! 

NO PAIN , NO GaIN

NO Excuses  ....I know is Christmas weak but  You do not have to go to Gym , The Gym No 1. is Your own Body. I always found some time to workout in my own  living room.
I was exercises for 40 min this evening after work . I guarantee  than next day after this work out You will feel every part of Your body ;)

My Work out :

• 8 burpees

• Plank 2 times for 10 second 
  

• 8 Squat with leg lift on each side
  
• 
  

• 20 Twist arms from hip to shoulder with dumbbell on each side
  

• 60 Squats with dumbbells 
• 5 Pull ups

•  8 Push ups with ketllebell 
  

• 10 plain push ups
• 10 women push ups 
• 36 Legs lift in dog position on each leg
  

• 20 hip lift 
  

• 20 One leg hip lift on each leg 
  

• 130 crunches  on different part of core 
• 20 leg lift on each side
  

•  Leg and arm Stretching  

My Christmas decoration ;)

AND REMEMBER >>>> EAT CLEAN 

                                           STAY LEAN 

Winter morning run

It was one of the beautiful cold winter morning , sun was only rising .... was only me and wind . The best thinks in the world is to watching awaking  mother nature . 

I ben doing grate seens last week ( monday ) Doing good workout every day and eat clean:

• monday : 800m swim and 15 min in sauna + 40 min walk
• Tuesday: 30 min working with the dumbbells , crunches , pull ups etc.
• Wednesday: 5k run , 10min cycling ,dumbbells lifting , cycling 1 hour walk .
• Thursday : 30 min walk( 8h standing work )
• Friday: 1h walk 
• Saturday : 10 km run 
• Sunday: 1h walk ( 8h standing work )
• Monday: 5k run , 20 min step machine , 20 min indoor cycling 
• Tuesday: 30min walk + crunches , pull ups and push ups .

Chicken and veg salad

rocket , tuna and cherry tomato salad

veg and cheese salad and two eggs

Back from Holliday

I ben drinking beers and eat junk food from time to time on my Holliday ...I'm not proud of myself but I have healthy breakfast each day and I walking a lot . I back to my routine today ...I filled my fridge  with all healthy product. ....so I have good start  ;) Recently I ben working on diet and exercise plan for myself .

I want seriously tone up my body and loose as much fat as possible .
My Plan :

                    Training Days                                 Non training Days 

Protein         35% (150g)                                    35% ( 150g )

Fat               35% (66g)                                      45% ( 85g )

Carbs          30% (127g)                                     20% (85g )


You need 2g of protein for each of Your kg of body mass.
For example I need 130g ( 65kg x 2g = 130 )
But If You wanna increase muscles mass and fat loosing  You need increase eating protein . I ben working on calculations right now to customise my diet plan .

My work out plan is going to be little different because , I'm going to train for triathlon . I 'm gonna let Everyone know How I get on this whole plan :)

My 30 day challenge

I don everything what I plan for last week so I think I'm ready for 30 days challenge . I wanna have a 6pack ( at least a 4 pack hahaha) .My plan is to increasing strengh work out up to 6 days/week and cardio 5days /week . Thats not everything  , like u all know work out is only 30% of success . 70 % is nutrition plan so ....Its going to be some changes.... I need to eat more lean , less bad carbs more good one , more veg and fruit ,and less sugar . You have to think ahead , so I have to plan my work out week and my grocery shopping .

Shopping list :

•  500g of red grapes 
• 1 kg of green apple 
• 1kg of pears 
• 6 vine tomatos 
• mix of frozen veg ( have to be in u freezer all the time just for in case ) 
• 4 chicken breast 
• 2 * 200g of fresh Salmon 
• 12 free range eggs 
• spelt bread or low GI bread 
• lettuce 
• onion 
• cucumber 
• orange juice 
• 1kg of carrot 
• kale 
• celery 
• lemons 
• Natural yogurt 
• low fat cheese 
• soya butter 
• oil olive ( extra virgin ) 

This product is always in my fridge . I also have my protein powder ... so it increase my protein each day ( chocolate flavour )

My today work out : 

• Worm out : 10 squads and jump , 10 minutes of kick boxing , 20 jump and jack .

• 80 squats with 20kg barbell , all legs mussels exercise on machines . 
•  Leg stretching 
• Running for 8.2 km 

My legs are burning but this feeling is amazing  :) I have to recommended Endomondo app for smartphones . Its awesome , Its tells You ech kilometres You don and times u make .

So this is my plan for coming  week ;)  I gonna let u now how its going . Try to updating  my blog everyday :) 

*But the way , my pumpkin pie project was success . Was yummy but a bit too sweet ;)