Made these awesome vanilla protein pancakes yesterday. Great breakfast, great post workout meal! To keep the carbs down I use a special type of flour that has 20% less carbs than normal flour. I also use 3 eggs for 4 pancakes for more protein and it also keeps them from sticking in the pan. Hade my pancakes together with a warm blueberry and raspberry mix, but I also made my own sugar free nutella using hazelnut butter, cocoa powder, a little bit och milk and sweetener. Can't wait to make these for Jasmine when she's back from her tour.

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Keto FireHi there! I know this is sort of off-topic however I had to ask. Does running a well-established website like yours require a massive amount work? I am completely new to operating a blog but I do write in my diary every day. I'd like to start a blog so I will be able to share my experience and feelings online. Please let me know if you have any kind of ideas or tips for new aspiring bloggers. Thankyou! https://studies.quantimo.do/index.php/What_Is_The_Proper_Way_To_Drop_Some_Weight_Quickly2018-08-17 00:49

Since I started my real transformation back in 2008 I've made sure that there's a gym wherever I go on vacation. A lot of people's reaction is that I should rest when I go on vacation, but the gym is a part of my life and to be honest, nothing beats an early gym session followed by a massive hotel breakfast. I usually cut down before I go away as well so I can enjoy myself even more without thinking I'm going to get fat. You have to enjoy life and going to the gym and eating loads of food are two things I really enjoy. I remember when we went to Thailand back in 2011. Our hotel gym was quite limited so we had the concierge drive us to a proper Thai boxing gym out in the jungle at 6.30 in the morning. We had read that they had a bigger free weight area, but didn’t know that you had to be a member to use the facilities. Luckily we arrived before anyone had woken up, so we could get started without questions. Ended up paying a one off fee in the end of around £25 for the both of us and it was totally worth it even though this is what the gym looked like.


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Back in 2012 I was fortunate to train and prepare the funny and brilliant actor Nick Frost for his lead role in the romantic salsa dancing comedy "Cuban Fury". Nick did an amazing job training with me between four to five times a week while learning how to dance at the same time. He lost over 20kg in less than three months and his overall fitness improved a lot! I had such great time training Nick and I must say that he's even funnier in person! The movie is great as well so it feels extra special to have been a part of it. Here's a picture of me and Nick from the screening in November last year.

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I recorded a little video of one of my workouts training back and biceps. Not the best form in all the exercises, so not really how I would advice people in general to train. If you're new to the gym, posture and form are two of the most important things to think about so you don't injure yourself. Make sure you got someone there to spot you so you can push that little extra.

Warm up:

Lat pulldown: 40x12, 50x10, 60x8, 70x6


Weighted chin ups

- 4 sets with 30kg to failure

- 1 set with 20kg to failure

- 1 set with 10kg to failure

- 1 set of bodyweight to failure

Dumbell row

50kg, 4x10

Straight arm rope lat pulldown

40kg, 4 sets to failure

Barbell curls

60kg, 4 sets to failure

Hammer curls

35kg, 4 sets to failure

Arnie curls

16kg, 4 sets to failure


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