Shortcut to shred

making adjustments to plan

So, it is August 1st and it is about a time to get serious about nutrition and training again. 

this is my 'before' photo - hope to see great results in 6 weeks :)

After some consideration, I will follow Jim Stoppani's 'Shortcut to shred' training and nutrition program for 6 weeks.

Trainings are based on intensive cardio sessions in between each series of exercises. You train each of body parts twice a week, having 6 training days all together with 1 rest day.

Nutrition is based on cutting calories with each week. For the first week there are 1,5 carbs per pound of bodyweight, then 1g carb and at last only 0,5g carb with high protein and healthy fats included.

Supplements are essential part of the program. They are additional to training and food, but still they may help!

my supplements :)

Whey protein, casein protein are the crucial ones, together with BCAAs, some fat burning combo (yohimbine, coffeine, l-tyrosine, green tea), l-carnitite, carnitine and CLA.

My daily supplements - part 1: omega 3

I have to admit that I have a long history of taking "magic pills" which suppose to do everything for you - lose weight, strengthen your hair, eliminate cellulite and so on. 

In the end I came to assumption that nothing like balance diet and regular fitness routine can help you best. 

nothing can replace balance diet

However, not everyday is perfect. Not always there is a time to prepare food in ideal nutrition proportions. And sometime your body simply needs a little more than you can provide it with "normal" eating.

Since I have moved to Norway, I started to focusing more on quality of supplements I am taking rather than quantity. But, on the other hand, I had a chance to try things I have never tried before (thanks to MyRevolution Team).

So which products am I using daily and I can truly recommend?

Omega 3 - fountain of strong hearth, fresh skin and lean body!

In many research it is said that Omega 3 supplements are the most crucial one.
Omega 3 (which contains of EPA and DHA fatty acids) is essential and naturally ocurrs in fatty fishes (like salmon, mackerell), walnuts and flaxseeds. 

We need both Omega 3 and Omega 6 fatty acids, but nowadays the tendency is to provide 15 times more Omega 6 fatty acids than Omega 3 which cause imbalance.  That is why supplementing Omega 3 is so important.

Supplementing omega 3 helps with increasing HDL cholesterol level, strenghtening immune system, protecting your hearth &vascular system and and increasing symptoms of arthesis. Omega 3 also regulate your hormonal balance and helps your skin. It has strong anti inflammation properties. 


And, what is very important: omega 3 helps also in losing weight!  Omega 3 faster metabolism and increasing insulin sensibility. Simply speaking, it also protecting muscles as well as fasten their recovery.

Omega 3 supplement which I am using currently

I take my dose of Omega 3 daily. I do not have problems with drinking a spoon of liquid omega 3, but I know that for many it can be a problem. Take pills then :)

Circuit 3 and orange dinner

bulgarian lunge with dumbbells exercise

Sunday's training 

Today was the last training for this week, circuit three.
I had so much power that I also did some additional exercises and beat my own 3 records! :)

Today's total body workout:
* inner thighs side split squat with barbell 12x12,5kg 12x15,5kg 12x15,5kg
* thighs bulgarian lunge 12x6kg 12x8kg 12x8kg
* back bent over row 12x12,5kg 12x15,5kg 12x15,5kg
* back seated rowing 12x35kg 12x35kg 12x35kg
* lower back, glutes deadlift 10x40kg 10x40kg 10kgx40kg (!) my new deadlift record!
* abs kneeling crunch 12x22,5kg 12x22,5kg 12x22,5kg
* chest bench press 10x14,gkg 12x14,5kg 10x14,5kg
* legs, butt leg press 45 degrees 12x110kg 12x110kg 12x120kg (!) my new leg press record!
* shoulders lateral raise 12x4kg 12x6kg 12x6kg
* calves calve muscles leg press 20x110kg 20x110kg 20x110kg
* chest max reps of classic push up - I made 40 in a row (!) new record in push ups!

Sunday's dinner

delicious oven-baked salmon with sweet potatoes and carrot&apple salad

After work and such a great training there was a a time for a good dinner: salmon with sweet potatoes and carrot-apple salad :)

I am a big fan of apple&carrot salad, however I do not always have time to prepare it. You simply have only to grate carrots and apples, that is it!

don't forget to add few drops of olive oil that all the vitamins from carrot could be absorbed

 

Winter desserts - homemade marzipan

Homemade marzipan - all natural and with no sugar :)

 Winter is already in Oslo! December is closer and closer, so it is about time to celebrate the new season with some home made desserts.

Marzipan - the healthiest treat? Yeah, it might be. Especially when you will prepare it yourself. It is very easy actually!

almond flour and grounded almonds - the main ingredients, I bought mine here

You will need:
* ground almonds (0,5 cup)
* almond flour (this are basically de-fatted ground almonds)

Sukrin and Stevia are natural sweeteners

* sweetener, I used Sukrin and Setvia english toffee drops
* almond essence
* cocoa (I used unsweetened one which was a little bitter, you can use normal one)
* 1 white egg

Mix first dry ingredients, then add Stevia drops and white egg

Mix dry ingredients first. I used ground almonds and flour in proportion 1:2 (1/4 cup of ground almonds and 1/2 cup of almond flour). Add Sukrin (it is the matter of taste how sweet you like). The add few stevia drops and egg white. Mix it all together.

Form balls from dough and put them into fridge/freezer

Form balls in your hands and put them into pan. 
Put a pan to a freezer for 15-20 minutes or to fridge for 60 minutes. 

Roll balls in coca/cocoa with sukrin melis/dissolved chocolate or powdered sugar

After that time roll marzipan balls in cacoa. Instead cacoa you can use dissolved chocolate :)

This dessert is low in carbohydrates (unless you use cocoa, not chocolate), rich in good fats and proteins. But be careful with portions - grounded almonds are still almonds, but in a different form, they still have their calories ;)

Guest culinary post in Energy Magazine

On the occasion of giving interview for Energy Magazine, we also made a deal that I will have some culinary guest post in their magazine. So, there it is :) I made something special, which will bring some norwegian cousine into readers kitchen.

http://magazynenergy.pl/burgery-z-lososia-prosto-z-norweskiego-oslo/

Post is in Polish, but can also be found in English version above.

 *English translation

Salmon burgers

Salmon is the number one of the Norwegian export products’ list. You don’t need to do much to move yourself to the Land of  Fjords. Straight from Oslo I am sending a recipe for salmon burgers. Of course, in the fit the version. 

 
For start we need a salmon fillet, defrost chopped spinach (about half a cup), fresh garlic, lemon and spices to taste (salt and pepper). 
Separate salmon from the skin and chop. Add spinach, and then frayed garlic, freshly squeezed juice from half  lemon, salt and pepper.
To make spinatch-salmon base proper for forming burgers, I used oat bran and ground flax seed and one egg. I mixed all these ingredients thoroughly. 

I form fish&spinach into burgers and fry them on each side on the pan. I used frying one calorie oil spray for frying. After a few minutes I put burgers into oven-pan and roast them for 30 minutes in 150 degrees. In this way, we reduce frying time, what is more by that our burgers will be juicier.
 

While burgers are roasting in the oven, I prepare souse which I will use instead of mayonnaise. I mix natural yoghurt (or quark cheese) with freshly grated garlic, lemon juice and pepper.


When the chops are ready, I halve a roll. I chose whole grain roll with a large number of grains, preferably rounded shape, that our burgers will fit it. 
Smear the bottom of a a roll with souse which we prepared earlier, put a lettuce, then burger, tomato, and cover it with upper part of roll.
 
Enjoy your meal!

Saturday food shopping

Shopping Saturday :)

There is definitely November in Norway. It is rainy, shine is covered by clouds and Oslo is less colourful than usual.

Gloomy Oslo's city center

However, days like this, especially when day are free from work, are geat for some shopping. Food shopping this time.

Gym Grossisten shop near Aker Brygge

First I visited Gymgrossisten shop, full of sport supplements. I bought only few protein bars from that place. Gymgrosisten online shop is definitely better stocked.

I always try to have some protein bar with me as a backup snack in emergency situations ;)

Then I visited charming little shop right at Karl Johans Gate where are plenty of dried fruits, nuts and other. 

Such a variety of choice!

Each of product is packed and well described. It is a great place for buying nuts, because you can choose between raw, with or without salt and with different combinations. 

I bought a pack of pumpking and sunflower seeds and a mix of unsalted raw nuts

In TGR there have plenty of natural spices (but some of them have some preservatives added, so be carefull while choosing). I resotred my spices stock there :)

Pepper with herbs and Californian onion powder :)

Last stop was my daily food shop - Rema 1000 where I bought things necessay to my future cooking/baking.

I will use this ingredients for this weekend's baking, recipe soon :)

Now I'm back home and my plan is only to relax, chill and do some good food for us :) 
Have a nice Saturday!

MyRevolution pack

Hectic day! Everything in a rush, but it was a positive rush :) And I got my pack from MyRevolution!
This time there was:
* salmon oil (double)
* MyoProtein Mocca Chocolate (yes, again ;) I took small box of 600g, but it is actually promotion for 3 kg ones)
* almond skimmed flour
* wheat grass powder
* MyRevolution t-shirt

I can't wait to try wheat grass smoothie! I'm new to all that super food stuff (veeery popular in Norway), but also ready to try it :)