It has been a while since my last update due to being very busy with new clients, moving house and catching up on music projects. That hasn’t stopped me from keeping my eyes on the target; to slowly get rid of body fat while trying to keep as much muscle as possible. I’m eating about 2500kcal more per week than when I usually cut and I’ve even cut out all the HIIT cardio. I’ve tried to fast for at least 20 hours a day, eating just two big meals. I’ve seen my body change slowly and it feels great to have the extra calories every day. Most days, my main meal has been a huge organic chicken salad and a big fluff or bowl of homemade protein ice cream, topped with various combinations of homemade peanut butter chocolate sauce that hardens when I pour it on top and other great clean toppings. My main fat sources have been Fitnessguru’s organic peanut butter and coconut oil, having a total of around 150g of fat every day. I’ve only had one day off (cheat day) since the 9th of October and my goal is to keep it up till my photo shoot that I’m planning to do right before Christmas. I’m looking forward to having some time off around Christmas though, both from training and my strict diet. I’ll be celebrating Christmas in my brother’s new house where he has his own little home gym equipped with all that you need; a squat rack, a bench for bench press, rubber protection flooring for deadlifts and a chin up/dips station! I’m planning on having a heavy pre Christmas lunch/dinner workout and then eat till I have to lie down.


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Last Sunday I had a so called carb day (low fat, high carb & protein) so I made a delicious low fat protein gingerbread cheesecake with banana slices, raisins and apple pieces without any added sugar. Here's the recipe and how I made it.

360g Philadelphia lightest
2 eggs
40g raisins
40g One Casein Cookie Dough
370g banana
130g apple
40g xylitol
3g gingerbread spice
30g sugar free maple syrup

Preheat the oven gas mark 5 (190°C). Mix the soft cheese, eggs, raisins, casein, xylitol, gingerbread spice and sugar free maple syrup in a large bowl until smooth, then stir in the apple pieces. Cover the bottom of a medium sized springform pan with banana slices. Pour the mix in the pan and garnish with the rest of the banana slices on top. Put some extra gingerbread spice on top then bake on the lower shelf for 40 minutes. Let it cool down, then put it in the fridge for two hours or more before serving.

Protein: 98g
Carbohydrates: 157g
Fat: 22.5g
Total calories: 1220Kcal

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JosephSale {Blackhawks2015-12-29 08:12

Back in London after almost three magical weeks in Los Angeles, the city of dreams. Last time I spent some time in LA was back in 1997, so it kind of felt like being there for the first time. I have a couple of friends that live out there and I got to know some amazing and inspiring people during my stay. Los Angeles is definitely a city I would like to live in. Beautiful beaches, beautiful fit people, great food, great gyms and a positive dream big mentality which I love. When I first got there I stayed with friends in Wilshire Park, “Korea Town”, but since they were working during the day I hung out with my brother and his family down in Santa Monica. Tried out the famous Muscle Beach gym on my second day and even though if I prefer a proper gym, it was very nice to work out on beach and then go straight into the water.


My friend and gym buddy Mattias arrived Wednesday afternoon, so we met up at our temporary hotel which was opposite a massive 24 Hour Fitness. We got ourselves some guest passes online and decided to try it out the following day. The gym was buzzing and packed with people at 10.30 in the morning. Had a great back and biceps session followed by a massive breakfast before it was time to hang out with my brother and his family for a couple of hours on the beach. My buddy Daniel that lives in LA got me amazing center line tickets for LA King vs. Anaheim Mighty Ducks for my birthday and we ended up having a massive chicken wing feeding frenzy at Hooters prior to the game. The atmosphere in the arena was awesome and after close game with added extra time and penalties LA Kings took the win.


Started my real birthday celebration on Friday night at the infamous Saddle Ranch in West Hollywood where one of my friends works. Too many drinks later I was pretty much forced to get on their bull and I must say I was pretty good until the guy controlling it decided that it was time for me to fall off.

After an amazing birthday breakfast at Larchmont Bungalow close to Wilshire Park it was time to check into our Hotel for the weekend, The Roosevelt up in West Hollywood. We found out that they had pool parties on Saturdays and Sundays and since it was my birthday weekend, we figured it was a great spot. Started out in a suite in the tower for the first night then moved down to a room overlooking the VIP at the pool party for the second night. Had the most fantastic weekend and can really recommend The Roosevelt!


I managed to squeeze in a cheeky little gig at a place called Pour Vous in West Hollywood on Tuesday night together with my super talented friend Lee Anduze who sings on one of my latest tracks. Mattias left midday Wednesday and I moved in with my brother and his family in their house in Santa Monica. My brother was the one that inspired me to start going to the gym and with both of us being old gym junkies, we had to try out the famous Gold’s Gym in Venice, “The Mecca of Bodybuilding”. It was another great experience to train where most bodybuilding legends have trained through the years. Much like 24 Hour Fitness, the gym was packed with fit people lifting heavy weights and grunting.


After a couple of days relaxing on the beach and checking out Universal Studios during the heat wave, the weekend was upon us and I had booked another gig at Bar 20 aka The Grafton Hotel. The Fast and the Furious star Tyrese Gibson was guest at the hotel and apparently he really enjoyed what we played. All the bars and clubs shut at 2 am, but we found a great after party in Hollywood hosted by a group of Salsa dancers. Ended up practicing my salsa and eating Mexican food till 7 in the morning and had yet another super fun night.  

After the weekend I hung with my friend Daniel who lives in a beautiful house up in Hollywood Hills overlooking most of Los Angeles.  Not sure why we didn’t spend more time there to be honest. Equinox Gym was located at bottom of the hill so we had another massive back and biceps session together with legendary long haired model Fabio who had aged gracefully I must say. After visiting my third gym full of fit people I understand why fitness is so big out there. Made some amazing new friends during my three weeks in the city and my plan is to go back as soon as possible and perhaps move there in a not so distant future.


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I think most of us sometimes walk around hungry when we’re on a calorie restricted diet. It’s therefore important to find foods that fill you up, but that don’t contain a lot of calories. I’m a big fan of using mushrooms in my diet. There are so different types of mushrooms that taste great, fill you up and contain very few calories. It’s the Porcini and Funnel Chanterelle season right now which are two of my favourites. I will be charring some of my favourite mushroom recipes soon, but for now you’ll have to settle for some pictures of what we found last time went out into the woods.


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