jasmine@fitnessguru.se

I love eggs so I thought I'd tell you why they should be a part of your diet and let you know what's great about them.

  • Eggs contain large amounts of the antioxidants Lutein and Zeaxanthine, which dramatically lower your risk of age-related eye disorders.
  • Eggs contain all 9 essential amino acids, are highly concentrated with vitamins and minerals and are among the best sources of choline you can get. Omega-3 enriched or pastured eggs are best.
  • Eggs are a nutritious, protein rich food with a strong impact on satiety. Studies show that eating eggs for breakfast can help you lose weight.

A (average) large egg contains:

  • Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids.
  • Iron, phosphorous, selenium and vitamins A, B12, B2 and B5 (among others).
  • 113 mg of Choline – a very important nutrient for the brain, among other things.

A lot of people stay away from eating the yolk, but that's where most of the nutrients come from. My favourite is scrambled eggs made with organic coconut oil from Fitnessguru. Quick, simple, nutritious and utterly delicious!

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A lot of people are still more concerned about their weight than their actual shape/form/look. The most common thing people say when you ask them about their goals is that they want to lose weight. I can only agree with this if your weight is actually causing you some sort of bodily harm, for example, pains, strains and lack of mobility which hinders you from doing certain activities. I want to touch on something that most people don't realise when it comes to gaining and losing weight and that's water retention. If you're on a reasonably high carb diet you will store more water in your muscle. When the body stores glycogen, it stores 1 gram of carbohydrate to about 3 grams of water (2.7 to be more precise). When people go on so called LCHF (low carb, high fat) diets they lose weight instantly thinking that it's actually fat they are getting rid of but in most cases it's mostly or just the water that slowly leaves your body. If you on the other hand go from a low carb diet and change to a high carb diet, you will gain weight automatically. My record gain when going from a low to high carb diet is almost 10kg from morning to evening. Most people don't believe me when I say this, even after I've explained the extreme conditions before the carb load.

  

The pictures above (sorry for the poor quality) are taken on the same day, the day of my first competition. In the first picture I weigh 88.4kg (dehydrated) and in the second one I weigh right above 98kg. That's after a good carb load plus loads of water followed by a Brazilian all you can eat BBQ plus desserts and candy/chocolate till I had to lay down. My reward for all the hard work I had put in....

Another big reason for storing more water is your salt intake. Ever felt extra thirsty after having loads of salty food? There's a reason for that and it's called balance. Everyone should have a balanced salt intake, so if you cook your food from scratch, make sure you add salt. It also makes the food taste better. I can go on forever about this subject, but my main point is that your main goals shouldn't have to do with weight, but for example increased strength, performance, how you feel and how you want to look. I must say that during a longer cut it can be good to keep track of your weight to make sure you're not going down to quick or that you're actually slowly gaining weight.

Remember that your most accurate weight is first thing in the morning after visiting the toilet and it also has to be the day after a normal day of food, (not the day after some sort of binge/refeed/high carb day)

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I just got back from the most magical vacation, visiting my family in Fjällbacka. Fjällbacka is a little fisherman’s village located about one hour north of Gothenburg on Sweden’s west coast. Every year I return to the same island to take a picture showing off my physique in a new colour shorts. Due to a leg injury in November last year my form could have been a little bit better. I couldn’t train my legs at all for 6 months and I still can’t push myself the way I used to. I did a ten point caliper reading two days before I left and the result was 5.6% which I should be happy with. I normally wait with treating myself till after I’ve taken my pictures, but got a bit carried away the day before and lost some of the definition unfortunately.

 

Spending time with my family always means loads of great food, especially desserts and this year was a lot different compared to last year when I was preparing for my first men’s physique competition and had to hold back. This year I let myself go completely for the duration of my stay and ate pretty much everything I had craved for the last three months. People sometime ask me why I like to train and one of the reasons is that I love to eat, and I love to eat a lot. It wasn’t all about unhealthy choices, but the amount of food. We always visit the local gym and I got to say that I feel a bit like a celebrity working out there. No one really knows how to train or eat and everyone’s form is far from good. It makes me think of the saying, “People will stare. Make it worth their while”, and stare they did. Trained every other day this year and managed to do pretty much normal routine, but without my precious deadlifts. With no air-condition and 30+ degrees outside it was like doing bikram.

   

One of the most amazing things I got to do this year was snorkeling with around a hundred seals. We went out to the most western islands called Väderöarna where you can spot loads of seals relaxing on the flat little islands. We went out there twice this year and the first time I just swam among them, but since the weather was so nice we returned the day after with my mask and snorkel to really see how close the seals were. Seals are very curious animals and they swam so close that I could actually feel them swim by. Felt like I was one with nature and part of me wanted to swim away with them, much like the final scene out of “The Big Blue”.

 

 

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