[quote]mikemike87 wrote:
Hi florelius, I noticed earlier that you mentioned your sleeping problems as a disorder, but later it sounds more like you develped bad sleeping habits. Is your sleep pattern an illness? If it is I’d aggressivly seek a doctor, but otherwise I really hope you alter your habit. Poor sleeping is so soul sucking for me.
If it’s any help I develop bad sleeping patterns myself at times. For a fix I’ll dedicate a day to changing that. Sometimes I’ll set a schedule for something important early morning on purpose such as work. At other times I’ve even scheduled early morning classes to force myself up. You might not be able to do that and often I can’t either so I get up early on my own if neccessary. That’s the easy part normally. The hard part is usually staying up until the evening. That’s why I use a full day for this. To stay alert and keep from the temptation of napping I must stay kinetic periodically through the day. No internet, t.v., study, etc. for me. Otherwise I slow down and get tired. I stand and cook all my meals this day over the stove, walk two or three times a day, go lift at the gym as a few examples. I wake up around 5 a.m. and by the time of 10 or 11 p.m. I’m ready for bed. You should be able to fall asleep easily and of course be able to wake up at a reasonable hour for now on. This has worked for me even if my sleeping has been terrible for monthes.
I have some other questions too. I’d estimate your daily protien count at about 130 grams? Does that sound right? That’s a good amount but what does your calorie and carb count look like? Is musli like oatmeal? Is that Wendler’s program your still doing? And how did you learn english so well???
It looks like your really trying to eat big/grow and it doesn’t look bad. The lifting routine is solid as well. To me that only leaves sleep quality. Try to work hard on the sleep thing. It will translate towards more than lifting as well I’m sure. I know you said your schedule is packed but can you sacrifice a single day? I don’t see it as a day lost. More like one step back and then three forward. ;)[/quote]
Hi mikemike87, thanks for popping in to my log 
about the sleeping pattern thing: I guess is more of a bad sleeping pattern than a disorder, but sometimes I wonder if its more than a bad habit haha, sorry to both of you for creating confusion about that. I have tried to keep me awake for 24+ hours to get tired enough to fall asleep before 12 at night. That experiment ended with me being awake for 48hours at most and sleeping 12hours minimum. In short my sleeping pattern got even more bad after this.
I can say that the last 6months have probably been the best for 5years when it comes to the subject of my sleeping pattern. I can add that I smoke and drink coffe and that this is probably a factor in this because both are neural stimulating. I did also have a starting drinking problem, but its under control know. I used to go out 3-4times a week an get drunk. now a days I drink maximum 4pints when out and I dont go out for real much anymore, only a beer after work or school 2-3times a week( probably not perfect, but its better than being shitface on scottish whisky 3times pr week ey haha ). My plan now to deal with my sleeping problems is to get up early with my girlfriend, not drinking coffe after 5 a clock and try to go to sleep before 12 at night. Hope that did cover the sleeping thing.
about food: before I tried to hit a specific number of grams in daily protein and carb intake, but it ended up in living on protein powders and carb powders:O. Found out that it was to stressfull to think about grams of this and that. Now I have a vague idea of hitting minimum 100grams of protein pr day and carbs I dont count, but I guess I get well above 200grams of carbs pr day. fat is in oats, eggs and milk etc so I dont think about it. I do try to make the habit of getting a tablespoon of fishoil at breakfeast, but I am forgetful when it comes to that. + drink alot of juice and limonades etc ( my teeth hate LOL ). ps. musli is a mix of grains( oats and others ) and dried fruits. I buy in cups with a mix of musli and yogurt for breakfest and lunch, I am most hungry in the evening and at night probably because of my sleep pattern. I feel my current diet is working, I just have to stick with it long turn and tweak it when it stops working, consistency is key and I have to work on that LOL.
Training: I dont follow wendlers 5/3/1 progression system anymore, but I am wery inspired by hes writings, I still cracks open his book, when I am at loss about training. My progression plan(or whatever you like to call it ) is wery simple. I start at a weight I can do 15-10reps on and ads 5pounds/2,5kg pr week untill I get to a weight I can do less than 5reps on, then I drop down 70% or 80% next session and works my way up. On the way up to my new 5rm I try to beat every weight that comes in my path. I just started it, but I think it is a plan that will wotk for someone like me. As you can see its inspired by 5/3/1 because hitting rep maxes is the name of the game. My goal is at the moment not to get huge, but bigger then I am now. ( I havent weighed myself for a long time, but I guess roughly 60kg).
I think that 75kg lean is my end goal for now, I am 175cm btw. As a sidenote I weighed 48kg when I started to train.( my goal than was a bodyweight of 60kg and being able to do reps with 60kg ). So I guess goals change for each step forward you make, so I cant say that my goals today are the same in two years.
And thanks for the compliment about my english:)
best regards from flo.
