Good weekend!

Hi everyone!

Here's a progress pic from Thursday morning:

On Thursday I went to the gym early and hit back n bic, good workout as usual as of lately. Usually I go later in the afternoon because I like lifting after eating several meals, but I was alone at home and got bored so I said screw it and went so I could do some running around afterwards. I went and did the grocery shopping I always do, and also picked up some special ingredients. Found a recepie online that I wanted to suprise Katie with, here's what I came up with!

Oreo-PB-cupcakes!! Here's what you do:

Layer Oreo, PB, Oreo, and more PB. Place in cupcake tin, and cover in brownie mix. Bake for 20-25min at 350, BAM! You're welcome. Think I had 8pg those lol.

So with all this energy from the Oreos, I had a great lift on Friday! Once again I had to go early, but for different reason this time. Anyways, here's some pics from my chesticles session:

Looking real bulky at this time haha

The reason for lifting early was so that me n Katie could go to the Pizza Hut all-you-can-eat lunch buffet, which was awesome!

And then we went out for the day, to check out the Laurel Caverns! That was really cool too, and we had a beautiful day outside so it couldn't been better. 

Had a great weekend, and now I'm back at work and ready to start the week of right. Eating clean, and trying to put on some more quality mass. Hitting shoulders n tri's after work, and I'm feeling pretty pumped n swole after eating some extra carbs lol. 

To everyone out there, keep working hard. If not, I'll be passing you by shortly.

//Conny "Swede" Molander

New level

I've reached a new level when it comes to body building. I'll get back to that, after I tell you a little bit about my last few days where I have celebrated Memorial Day!

Sunday I woke up n went to work. Accidentely ate 7 donuts brought in by Paul at work (damn you!). after that I was obviously ready for the gym and felt strong as hell. Destroyed shoulders and triceps, and just felt massive. Had my post workout shake (ca 50g whey protein and 50g Karbolyn), and went out to my Mother-in-Laws boyfriend Rob and had a cookout. Ate some really good food and just enjoyed some time with my wife Katie n family, and the great weather. Here's a pic from that day:

She's beautiful! And anyone mentioning my awesome beard will only result in me keeping it longer. I'm rocking the Amish look for a while, deal with it.

Yesterday, Moday, which is the actual Memorial day started at 0500 with fasted morning cardio, breakfast, and then work for 8hrs. Got time + 1/2 because of holiday pay, and another 8hrs paid time off, so can't really complain.
Went to the gym after that, felt strong and huge again. This time I hit Back and Bicep, and have been really moving some heavier weights lately and it feels good! I've got so many people come up to me and say I look way bigger and I take that as things are def going the right way.
Finished lifting, went home to shower, and went straight out to my Mother-in-Laws house where they had already started their cookout a long time ago.. so the food was already made, and just waiting for me to get there! Crushed a bunch of food (mostly healthy stuff like chicken n sweet potatoe), and then accidentely devoured some frozen cookie dough ooops! After eating everything in sight, I was just sitting enjoying the sun once again, and passed out haha.. GOOD DAY to say the least!
It is my offseason, but it is important to be careful with how much and what you eat still, so I try to still be very strict, but the cheats def come more often at this point of the game. After 2 days of a bit of cheating on my diet, Im going all clean for the rest of the week, and thats absolutely not an issue for me.

Today I went to work, not much happening over there.. All I notice is how my clothes are getting tighter lol.
After work, took my stuff and went to the gym. Weighed in at 198lbs!! 2lbs more than I wass last offseason, SCORE! getting bigger by the day and its not like I'm sloppy like last offseason. still have abs, striations, and veins everywhere so im pumped as hell. Hoping to get ready for Nationals and I'm givingit my all to get there and win the whole damn thing. I just want to make this very clear. I will not enter a show where I already know I wont be competitive. I'll enter a show to WIN. If Gregg thinks I'm ready for Nationals, then that means we're going for the win.
Anyways, since my legs are too damn big, instead of splitting quads and hams into 2 seperate days, I've decided to hit legs only once a week, where I combine quads n hams. Both have their pro's n cons, but one thing is sure: Doing both on the same day is rough! In a good way though... I push myself extremely hard, because in my head I'm saying "Fuck it, you need to give it ALL you got on your 1 leg day/week, because its the only chance you gonna get for the next 7 days. who cares if you can't walk afterwards, KILL IT"... So I always do lol. For some odd reason it seems like my legs are growing even more haha so not sure if I found the right solution or not. But, my upperbody is putting on some quality size too, so I'm sticking with the split I have for now.

Tomorrow is my last work day of the week, so I'll have Thursday-Friday off. Thursday I'll do some running around, shopping n prepping food. Friday I'm gonna wake up early to do morning cardio, eat a couple of meals, and then meet Katie at the gym around 11-12 and lift... aaaaaand then we have a lunch date! Going to Pizza Hut for Lunch buffet, hell yeah! and after that, if the weather allows, we were thinking about going out to Laurel Caverns to take the tour around there (which I've been wanting to do for a long time now!) and then prob head out to Ohio Pyle and enjoy the outside for a change. So I'm really looking forward to my weekend, and as always I'll crush my lifting sessions like there's no tomorrow, that's a promise.
I've talked to a few more sponsors, still nothing for certain but a few looks promising. I just can't wait for the first company to make the decision to sponsor me, I def wont let them down whoever it'll be. I take such things personal, and if someone is taking that step and believe in me, then it's up to me to make it worth their time.. I don't see a sponsorship as a one-way street, they need to get something out of the deal as well. I believe hard worktruly pays off, and its just a matter of time before someone sees that, and before I make it. Keep your eyes open, I'm coming.

Thank you, everyone checking my blog out and keeping up to date! Its much appreciated!


////Conny "Swede" Molander

Getting massive, and some meal ideas!

Let me just start by saying I hit 193lbs today, real vascular n lean, still striations n abs so that's awesome progress for this offseason. At this point I'm only 3lbs away from my all-time-high last offseason n I'm only about 3weeks in! Very nice!

Anyway, I hit back n bi's today, really focus on the width today. My style of training in general is control of the weight, focus on the rep n really feel the muscle working; usually between 10-20 reps every set, and short rest period. I've been trying to stay closer to 10-15reps now, just now that I'm bulking n just trying to move some heavier weight while the carbs are here to get me energy!

Speaking of offseason n carbs, I figure I can post some recepies n pics of some of the things I've eaten lately, that I think you guys would enjoy n should try!

First is the tuna patties.. Packed with protein n good carbs.. Best of all, if you're on a budget like myself, you'd know that tuna, oatmeal, n eggs are prob the cheapest, awesome, healthy products you can get! Here it is:

2cans tuna

1/4-1/2cup dry oats (depends how much your diet allows you to have!)

2egg whites

1teaspoon vinegar or lemon juice

Pepper (and salt if your diet allows you)

-mix it all together and form 2 patties.

Heat pan to med-high, spray pan oil n put the patties in until light brown on both sides. N there you go, not too bad

Next is a "egg crépe".. Sounds weird, and it is, but it's absolutely delicious.

4-6eggwhites

Cinnamon

Peanutbutter (I always use naturally More)

Waldens Farms calorie free chocolate sauce (the chocolate dip works fine too)

Sugar free cool whip

-mix egg whites with some cinnamon, spray the pan with pan spray n let the eggs stay until solid enough to flip without breaking. Once it's flipped, put some pb and chocolate sauce on it, and try to roll it up as best as you can. Sprinkle some more cinnamon, add some cool whip, n that bad boy is ready to get crushed! There's like 20g protein, maybe like 4carbs n 5-7g fat (from pb so it's not even bad).. How's that for a treat

All this typing made me hungry... Let's see what's in the fridge lol

Have a good one guys, keep reading my blog I really appreciate it!!

///Conny "The Conquerer" "Swede" Molander

Day Off?

Today was my day off, but still woke up at 0530, had coffee with Katie before she left for work, and did 20min fasted cardio before having breakfast. At this point my breakfast is 2whole large eggs, 10 egg whites, 1/4cup oatmeal (dry), 2tbsp Naturally More peanutbutter , water (and multivitamins, fishoil, and cranberry extrakt), and a little bit more coffee lol.

After breakfast I did some research on different supplement brands that could be possible sponsors (hoping to hear from a few shortly), before I went shopping for groceries. First stop was Weiss Meats, which is a butcher shop that have fresh meats, to a good price if you buy in bulk. I got 20lbs chicken breast, and 15dozen eggs (I get my red meat there too, just decided to not get any this time because I had a bunch of other stuff to get today). Next stop was Walmart, where I got 30cans of tuna, 3 more containers of Naturally More PB, veggies, 6lbs of sweet potatoe, and 2lbs of brown rice. After that I went to Giant Eagle (I try to stay away from here as much as I can, since theyre way more pricy than elsewhere), where I got Eziekel bread (1 low sodium regular, and 1 cinnamon raisin), and also some diet Peach Ice Tea... well that was the plan then I found some fat free mozzarella cheese that I know Katies been looking for now for quite some time, and also since she still can't eat normally after getting her wisdom teeth pulled last Friday, I got her some reduced sugar, whole weat PB&strawberry jam Uncrustables!
Heres a pic of it all (forgot to include the sweet potatoe though!)

 

 

 

After cooking and prepping food for about 2 hours, I went to the gym and did shoulders and tricep, and had a real good workout. Felt more of the 1.M.R Vortex today, so I can def recomend that PWO.

I called Katie after the workout and knowing she was on her way home, I told her to meet me at Handels IceCream where we had some dessert (Hey, Im Bulking!), and now Im stopping in here real quick before we watch Ted!

Hope the rest of you have a great night!


////Conny "Swede" Molander
 

Finally weekend

I'm home from the gym and work, and today is the last day of my work week! I work Sat-Wednesdays 0700-1500, as a Safety Officer at a mental institute. It's challenging, but rewarding. And its a great crew of people that I get to work alongside with. So all in all, I have to be happy that in this day and age I actually have a job lol!

Anyway, I just ate my post workout meal after completely destroying legs in the gym. And then I remembered I promised to write a review of the 1.M.R Vortex that I tried. I really liked it, even though it didnt give me that jittery burst that most PWO does (and I actually like that, the only downfall is that you kinda crash later on),but it did give me energy and my focus was great. Now, I was already really tired from work, and started out pretty low on the doseage, so that might also be part of it, but I will def give a more detailed review on it after using it for a while. On my way home from the gym, I actually thought about maybe giving all supplements that I have tried my own reviews on here sometime, if Im running low on stuff to talk about. I know a lot of people ask me about supplements (even though Im a firm believer in a complete and balanced diet before even glancing at supps), and this could be a good way to share my experience and view on the ones that I've tried!

Tomorrow Ill wake up somewhat early (prob like 0530-0600),even though its my day off from work, so I can do my fasted morning cardio for 20min and then have breakfast. I tend to do that on my days off too, just so that I can get all my meals in without squeezing them together too close. So even on your days off, a body builder is truly never "off". after that Ill prob do some food shopping, food prepping, and then hit the gym in the afternoon after eating a few times so I have some energy to hit shoulders and Tri's.

Im sure Ill be bored tomorrow and find something to write about, but until then, later!


///Conny "Swede" Molander

Lean bulk, and trying 1.M.R Vortex

Morning swoleness

Woke up today, feeling and looking very lean but yet full and swole haha. I weighed in at 192 yesterday, so I'm feeling really good about my offseason so far! We're trying to put on some weight but maintaining good conditioning, so abs and striations are still a must, which mentally makes me feel better about putting on some weight. 

I took some pics so you can see the conditioning for today.

And I also ran out of PWO (preworkout) yesterday so stopped at GNC to see what thy had on sale. Usually I just get whatever is the cheapest, which happen to be the generic Muscletech PwO which I find at SAMs Club, but wanted to try something new.

I tried the original 1.M.R before and really liked it, but it's a little pricy for me. Luckily I found the new and improved 1.M.R, without creatine, Vortex. It was on sale so I'll give it a try an let you know what I think after my workout tonight. 

Until next time, have a good one!

///Conny "Swede" Molander

I will mix my blog spots with different things. Sometimes Ill just blog about the past day/days, other times I might post about things that I have experienced a long time ago, sometimes I'll post about general things about me so that you canget a better picture of who I am as a person.

I figure it would be a good start to kinda let you guys know what things look like today, and also progress from what it used to be like!
When I was 11, I started playing peewee football. Pretty much my whole entire life revolved around that, all the way up until when I just completely stopped having anything to do with the sport.
I played peewee football, went up to U16, played U19, and some Senior football. I was fortunate enough to lead my club team NS Bulls to a Swedish Championship title, as a captain, and I was also fortunate enough to get the opportunity to play Inside Linebacker for the Jr. Nationalteam during the European championship that took place in my home town, Stockholm.
After that, I decided that its time for me to really see how far I can go, and got accepted at Robert Morris University (Div 1AA), where they had me play FB. After 2.5years at RMU, my finances starting to fail me and because I was offered an academic scholarship at Point Park University, down town Pittsburgh, I decided to complete and finish my Bachelors degree in Business Management over there, and quit football.
While at PPU, I tried a few different things, such as powerlifting, and MM (BJJ and Muay Thai), which both I loved! But for different reasons I couldnt continue participating in.
In January 2013, I was laying in bed and was just thinking out loud, saying "I spend so much time in the gym, I should do a BB competition". My, now, wife, Katie.. Said I know a guy who trains people to compete! His name is Greg, and here is his email!

So before I knew it, I was preparing for my first show. 17weeks out from Pittsburgh Pro 2013, and I was at this point 7.25%Body fat (thats actually pretty good!), so I put my life in Greggs hands and he gave me everything I needed. Everything was going smooth, until last week of the prep. Instead of the water load drying me out, I retained all the water that I drank. Instead of weighing in at 165lbs, 2days before weighins I was up at 183! So now I had to struggle to even make the weightclass ABOVE what I was suppose to compete at. At this point I wanted to give up. I didnt want to get on stage not looking my best! up until the night before the show it was up in the air if I was gonna do it or not; I finally decided that I put my heart and soul into these 17weeks and the least I can do is to finish what I started. I got on stage on May 4th, embarrased of my failure, but proud that I was still up there. I ended up getting 4th place, and a trophy in my first competition.
The day after the show, I took off from all kind of physical activity. My wife, Kate, my sister Michaela and her fianc'e Patrik (who both where here to visit from Sweden, and my sister also competed in bikini with me at the Pittsburgh Pro where she placed very good for only prepping 2weeks haha!), decided to have a "cheat day" and just eat and do whatever we wanted.. it was much appreciated!
But the very next day, I told myself that this wasn't good enough. I can't let people think that this was the best I could do. Me and Gregg discussed what we need to work on and got right back to work. a 9month long offseason/bulk, where the main priority was to build more shoulders, get more definition on my legs, and work on my calfs.
In January 2014 we slowly started the prep for the 2014 Pittsburgh Pro, which where to take place on the Saturday of May 3rd.
I was at this point 196lbs, and felt good with what we had accomplished during the offseason. The prep this time was harder, because I was up to 9-10% BF, so there was alot more to cut. And what we also knew at this point is that I'm very carb sensitive, so we tried a carb cycle style of cutting. Because of how sensitive my body is to carbs and the smallest adjustments in my diet, Greg found it best to not have cheatmeals because it would throw us off and we wouldnt really know what adjustments caused what reaction.. So from week 14 up until the show, I was only allowed a HALF cheat meal (friday of week 7)! Last year during my prepp I was allowed a full cheatmeal every week all the way up to week 5, so it was definitaly a lot stricter this time around. But that was fine with me, because I was 110% focused and determined to win.

The last week came along, and we werent sure if we should do the waterload or not this time. Greg made a decision that we go ahead and try, becauseat this point my conditioning were MUCH better than it was the year before, and we just said we need to monitor my body really closely the next few days.
Well the last week went by great, and on the Friday before the show I had weigh ins. We nailed it, I came in perfect for my weight class. I was 165, and after that it was time to Carb load to fill out. after that, every2 hours I ate 6oz of steak and 6oz of sweet potatoe (Yes, I even set my alarm at night and woke up to eat). And then it was here. The day that I had worked for an entire year for. This is my time to shine and I cant wait to get on stage.
Prejudging goes fine, and Imtold that at this point im 1st, or worse case 2nd. So the decision will be made after the Finals. Its a long day at the show; my class did prejudging at around 0930, and Finals werent until arpund 2030!
Well, I did my 60 second routine, and I was really nervous because I knew Ill either be the happiest guy alive, or Ill be very dissapointed. they called for the 4th place winner, the 3rd place winner... and then there was only 2 guys left.. and we knew that whoever wasnt called next would get the 1st place trophy.. I couldnt wait to get it over with, but at the same time I wanted it to slow down because it could go either way.
They called my name. I got 2nd. I got a really cool trophy! And I qualified for National level shows! but it was still a blow in the gut. I can do better. I WILL do better.
I will be the best.

Today, 17 days after the show, I weighed in at 192. thats 27lbs since the show. For every time I fail or every time I dont win, I only get more and more determined and more focused. At this point Greg is not sure what the best alternative for me is. We are improving my flaws, and working hard to perfect my physique. But will we have time to get ready for a National show this year. Well, considering I am only 4lbs lighter than I was at my heaviest last offseason, and my conditioning as WAY better.. I'd like to say yes. And I'd like to way that the only limits you have is your mind. I take every day, every meal, every cardio session, every gym session.. I take it as an opportunity to get better, and I'm not wasting anything.
I'd just like to thank everyone reading and following this blog. Stay with me, because I promise you there is a lot more to come. I am just getting warmed up.

///Conny "The Conquerer" Molander

Starting a new blog

Let me start out by introducing myself:
My name is Conny Molander. I am a 27year old guy living in Pittsburgh, USA. I am married to the most beautiful woman in the world, Katie. I was born and raised in Stockholm, Sweden, and moved here about 7.5years ago to chase my dream of playing football on college. After graduating college with a Bachelors degree in Business Management, I started experimenting with different sports (such as MMA, BJJ and Muay thai, Powerlifting, etc), and ended up falling in love with Body Building in January 2013.
This is when I decided to do my first show, and I hired my coach, Gregg, and we got started right away. We decided to start prepping for the big 2013 Pittsburgh Pro show in May the same year, so we didn't really have any time to improve anything at this time. We pretty much just jumped right into 'prep mode" and was hoping for the best. I ended up in 4th place which was a big blow to my ego, but it made me realize how much more work I have to put in and how much dedication it will take. This is when I realized this is MY sport. My results rely solely on me; the time and work I put in, and the sacricies I make. The very next day I started the preparations for my next show: Pittsburg Pro 2014. I spent a long long year getting ready for the show. about 9months of offseason training, and just working on my flaws. About 3 months of competition prep, and the day was finally here. I wouldnt take anything less than 1st place. I ended up in 2nd. I wasn't happy about it, but it got my qualified for competing in NPC Nationals, and this is where I am headed now. My BB journey is just getting started, and I want to share it with all of you.
I just wanted to make a sidenote that, even though I am Swedish and hopefully will have a lot of swedes follow me and my progress, It is better for me to write in English because that way I can reach out to the people over here in the US that want to follow me as well. I will be writing posts about my daily living, my training, diet, preparations. I will post about my life outside of competing and Body Building too, because even though I love the sport; Its not ALL I am. I have a family. I have a wife, I have friends. I have hobbies and interests.
I will be posting as much as I can and remember to, and share as much as I can. That way you can all see the ups and downs, and hopefully relate!

Hope you guys will enjoy following me!


///Conny "Swede" Molander