Wednesday date night - Burgatory

On Wednesday I did morning cardio, a 12hr shift n then went to hit some chest after work. Since it was my Friday I felt like me n Katie should do something so I suggested dinner out, n she was all about that lol!

Decided on the place called Burgatory that just opened down the Waterfront... This was the 3rd try for us to get there, since the first time there was a 2.5hr wait and I'm a fatty and will NOT wait for my food haha

Anyway, we were excited to get there so we left as soon as I got home, used out iPhone app "no wait", so we got to get in line before even getting there!

As should be, no wait as we got there n we sat down to order. I got a buffaloed bison burger on whole weat bun, it was good, 

But the best part was by far the milkshakes!

I got a campfire milkshake (s'mores) n Katie got a fluffernutter butter shake.. Well Katie had like 3 spoonfuls n then gave it to me, oh yes

My personal Burgatory review:

Pros - burgers were very good, and had some different and neat options compared to most places. 

Side chips were good

Milkshakes were one of the best I've had. They were also massive!

Nice interior and setting

Cons- way over prices (2burgers, 2shakes = $42)

Always very crowded and long wait.

No side fries, or even option to get fries instead of the chips, so if you want fries you actually have to pay extra. This is a huge CON for me and Katie since our favorite place to eat is REd Robin, where the burgers are awesome and they have unlimited steak- or sweet potatoe fries.

All in all I'll give Burgatory 7 out of 10 

💪💪💪💪💪💪💪

Hope this review helps someone in deciding on where you'd like to eat, and if you want to try Burgatory out!

Conny "Swede" Molander

Regular day

Woke up at 0500 and did 20min fasted cardio, had my breakfast (2whole eggs, 10egg whites, 1/4 (dry) oatmeal and 2tbsp naturally more PB. Had my lunches ready and started my 12hr work day. 

Here's all my lunches for today:

7-8oz chicken, 3oz sweet potatoe

Tuna patties (2cans +1/4 oatmeal+2egg whites) and green peppers

Turkey burgers (7-8oz) and 2 slices of Ezekiel bread

7-8oz chicken, 1.5oz sweet potatoe + broiled asparagus.

This is a normal day for me, and I thank the invention of the 6-pack bag (and Katie for getting it for me!) for allowing me to bring all this stuff to work with me lol.

After work I'm headed straight to the gym to do shoulders and tri's, then home to pack my lunches and go to bed.. Lol the life of a body builder!

Anyway, here's a pic of me at 200lbs and 4.3% (according to the tools that I was talking to in the previous post)

Offseason is going great!

And with that, I'll leave you for this time!

///Conny "Swede" Molander

I chose to die on my feet, rather than live on my knees

I haven't been writing in a while and I apologize about that!

I've been busy with work and working out, and life in general. My raining has been going great and I've reached 200lbs Bodyweight, and according to the 7 point fold method (a way to measure body fat), and using the caliper I got from bodybuilding.com, I'm at a BF % of 4.3. I can right away admit that it's not 100% accurate for several reasons, and the main reason being that this method does not measure your bicep, calf, or lower back, which my coach Gregg always include when he does the measyrements, and I know for a fact that my back, and lower back in particular, holds in to most if my fat.. So had that been included it would be higher... It is however just a guideline for me at this point and it tells me that the points that were measured still are lean, which is great.

I keep getting stronger and I feel confident for my next show. A lot of improvement already, and I'm feeling strong and motivated to break through all barriers that I will face.

I have been fighting a personal dilemma ever since I did the show. Since I took 2nd place and qualified for Nationals, I feel that I am at a level where sponsors should/would be interested. I've spent hours, daily.. Emailing, calling, just trying to get in direct contact with a person in charge of those decisions, with no success.. Only a few brands have even taken their time to answer.. And it's discouraging. And disappointing. And it made me realize that I've been chasing and trying to be something and someone I'm not. What I do, I do for me and the people that WANT to support me. My personality isn't the type that need approval by anyone. I do what I do because I want to. If anyone has a problem with that it doesn't matter to me. I have no desire to chase people and convince them of "how great I am" or whatever. I have always let my hard work speak for itself. I don't beg, I don't NEED any help (although it would be very appreciated), but I've made it this far with what I have, and trust me I got all I need to make it all the way. I'm just getting started and I don't forget easily. I remember who was there from the start and when it was needed. One day these brands who don't even give me the time if day will try to contact ME. And guess what, they'll have to show up at 800 park avenue west Mifflin, beg ME to accept their offer. Just wait and see.

But until then, we got a lot of work to do. 

Once again, I thank all if you for your support. I know who you are and I don't forget! I truly do appreciate it.

Until next time, keep pushing!

Conny "Swede" Molander

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