4 HB

I have had some crazy ups and downs in terms of my weight.

went from 107.5 Kg to 97 Kg and back up to 107.5Kg (some stress inflicted gains)

Tomorrow I will weigh myself  again and start the 4 Hour Body (4HB) slow carb diet, which previously helped me lose 10Kg in 9 weeks but this time i will add exercise and some cold.

My guess is, i will be  at 109 Kg (my absolute record weight).

my goal is to work out 3 times a week and eat high protein meals, while also drinking lots of green tea and less black coffee.

My workouts for the next couple weeks will consist of Kettlebell swings, some other Kettlebell exercises and some stretching sessions to increase my flexibility.

the 100 Kg project

Hey guys. It is done….
I am weighing 100 Kg and I don’t even know how I got there. Maybe eating pizza everyday is not that good afterall and not working out anymore does the rest.
Anyway, I will now start my quest to becoming fit and ripped again so 21Kg have to go.
My stats:
Height: 175cm / 5’9″
Weight: 100,05 Kg / 224 lbs.

Einbetten von MP3 files auf selfhostet wordpress

<embed type=“application/x-shockwave-flash“ src=“http://www.google.com/reader/ui/3247397568-audio-player.swf?audioUrl=http://www.cazinorap.de/blog/music/Hoffnung.mp3″ width=“400″ height=“27″ allowscriptaccess=“never“ quality=“best“ bgcolor=“#ffffff“ wmode=“window“ flashvars=“playerMode=embedded“ />

diesen code einfach in den post einfügen und die addresse für den mp3 file anpassen. funktioniert super !

danke an:

http://www.webchicklet.com/blogging/how-to-embed-mp3-flash-player-in-wordpress-post-or-elsewhere/

diese info war super

The Real Deal: Kettlebell

If you ever want to be in shape again and are not the kind of person that likes the standard gym.. you have a lot of options of which i will tell you 2.

1. join my gym when i open

2. buy a kettlebell and learn how to use it properly!

the results will blow you away. you will get into great shape, lose a lot of fat and your lowerback and legs as well as your whole body will be thankful for all your life !

built like a badass

Got the new built like a badass program from joe defranco and it is really a tough one. I am at 96kg now and will work my way back to 80kg, i’ll keep you posted

Buch Tipp

Hier zwei Tipps für Bücher, die in keiner Sammlung fehlen sollten!

The Art of Learning – Josh Waitzkin

Eine Reise durch die Psychologie des Lernens und verarbeiten von Wissen.

http://www.amazon.de/Art-Learning-Journey-Optimal-Performance/dp/0743277465/ref=pd_ecc_rvi_cart_2

Rich Dad Poor Dad – Robert T. Kiyosaki

Wie Funktioniert Geld wirklich……

http://www.amazon.de/Rich-Dad-Poor-Money-That-Middle/dp/0446611093/ref=sr_1_1?ie=UTF8&s=books-intl-de&qid=1258819012&sr=1-1