minus - http://min.us/r3Lfd9z

Stumbled upon minus - a dropbox alternative with 10G of free storage, easier to use than dropbox. It has mobile phone, windows linux and mac clients.

On top of that it has web client as well, so you are not forced to install stuff in order to upload.

If you use this - http://min.us/r3Lfd9z - link you actually get 11G (and I get 1G extra as your referer, so we both win).

Have fun using this great tool.

Getting in shape (and staying there) - Q&A

Hey,

got a question or 2 about my Getting in shape (and staying there) article via e-mail and decided to write the answers here.

Getting in shape (and staying there)

How does one "get in shape" and stay there. How to fight the rebound? On on so many different sites there is oh so much different info on getting in shape that the newcommer is confused and the veteran is amused. All things in moderation and moderation in all things. Get safe slow steady and certain progress. How?

Many different aproaches, views and explanations etc are possible, but they all boil down to the same principles and ideas. In this article I will try to give you the HOW to train WHAT to eat WHAT to avoid without the excessive amounts of WHY. Pure, simple, proven to work, free.

adjusting the macros

I decided to adjust my macros a bit, here is an example of daily intake. This1 is not optimal but it is practical. It makes no sense to have an optimal plan if you know in advance that you cant fulfill it.

progression

Some time passedand its time to look at progressison. This time its "for reps" as I didnt really measure 1RMs.

• squat 70kg / 5x8
• bb row -> 80kg / 5x8
• dead 110kg / 5x5
• incline bench 70 kg / 5x8

I got somewhat leaner while keeping the weight. In the past month I addedd conditioning, 16 minutes of somewhat intense cardio (a bit more than 200W) on a stationary bike.

Conditioning. Not cardio. Conditioning.