My summary of the awesome year of 2016

On 2017/01/18 by Patrik Appelquist

Normally I don´t like doing what everyone else is doing. For some reason it makes me feel sick and I instinctively want to go the other way. I´m not really sure why but I hate the idea of being just a dead fish following the stream. Today I´m going to do the same thing as everyone else. I´m gonna summarize 2016 and I´m going to do it here. But I´m not gonna do it like a dead fish without his own will. I´m gonna do it like a proud little raft with sails, taking command of the powers of the nature. Ok things are getting unnecessary poetical here, lets just talk about the year 2016! I think it´s nice to spend an hour or two, looking back at a year that passed by, to remember and to appreciate the good things and to learn from the bad. In this blogpost the main focus will be on the good stuff that 2016 offered me.


In general, 2016 was a fucking amazing year for me. One of the best in my life I think. Why? Because things were just great. I mean, everything wasn´t great. I had my fair share of bad stuff as well but overall; I was in a good place, amongst friends and I had so much fun. Maybe I should make a list? A top ten list? Yeah why not! Here we go, in no particular order cuz it´s impossible to rate happenings like these…


  1. Living together with John and Erik.

As you might know I was sharing an apartment with two amazing guys for almost a year on campus in Växjö. I´ve always had a hard time living with people because I´ve always been this super social person that charges my batteries when I get home. And when I got home I needed peace and quiet and time for myself. That was never the case in 2016. Every time I came home I wished that one of the guys would be home to tell me about their day and/or talk about business. Because that´s mainly what we did. We talked business! Believe it or not but John is as big of a business nerd as I am. I have so many funny memories from him / or me bringing home girls to the house and all of a sudden we just couldn´t hold it back and BOM – talking business again. Poor ladies! John was not only a furious and paranoid landlord throwing fruits and vegetables on me leaving the house, he has, in a very short time, also become one of my very best friends lin life. I feel so very blessed because good friends like that, well it just doesn´t happen every year! For that reason, that´s my number one!


  1. Got the driving license for motorcycle

One of the best feelings is the feeling of freedom. And I get that feeling the second I jump on my little 70´s moped. I love that little thing. Rolling down the streets late at night at the furious pace of 30 km/h, feeling the smell of gas and flowers, feeling able of going anywhere, the feeling of owning the world. Or at least owning the street I´m on. Because you don´t get that far driving 30 km/h. And as you know, I love traveling. But it´s complicated traveling on a moped. That´s why I decided to get my driver´s license for the motorcycle. And I fucking did it!


I broke my arm in the beginning of January. I was devastated because me and Adam were about to start a new training related project and the whole project could have been on risk. And it´s quite hard to drive a motorcycle if you´ve got a broken arm as well so I was so worried that it wouldn´t get better before I´d start practicing driving. The arm healed but it took a great deal of time to get good again and I was so happy to get rid of the cast in mars. Even though the cast was gone, all my muscles in the arms were just gone or sleeping since I hadn´t used them for about 3 months. A months later in april I bought my first motorcycle ever. A beautiful Suzuki VX800. That was such a happy moment. I struggled with the pain in my arm, driving on a parking lot on campus, doing circles around cones and practicing driving very very slow. That´s the hard part driving a motorcycle, to drive very slow and keep the balance. I went to that parking lot basically every day. The ironi in the story is that the parking lot is a place where the police students practice driving so it´s crowded with polices. I never had a problem with the law though.


My goal was to get the license before July. I was studying the theory sooo hard for about 3 weeks using an application and on 13th of June I passed the theory test. That was such an amazing day and I was so happy. I had about 10 driving lessons in total and I was fortune enough to meet with a group of friends driving together and they accepted me as their tryout / newbie guy =) Riding with them gave me a lot when I was learning. You need those miles in your body without the instructor behind you talking in the radio all the time. 13th of July I had my driving test. I was so nervous and excited about it. It was a beautiful day, I took my moped down to the place and met up with 2 other students that were about to do the driving test. I first failed one of the steps with a very smal margin. It´s when you´re driving in about 70 km/h and then you need to do a quick turn right to avoid an object and then back left again and round a couple of cones. I got out right a little too late, touched the cone and thought that that was it. I thought I failed the whole thing. But the instructor was cool, he saw I could do it so he gave me another shot and i nailed it. Two hours later I had the drivers license in my hand. I did it! I reached my goal and I had my whole vacation coming up soon. Guess what I did this summer? I shit you not but I drove about 10.000 kilometers this summer. I drove that motorbike almost every day. And that feeling…wow!

  1. Finalist in Venture Cup – Sweden´s bigget business competition

When I was doing my first year at the university (Enterprising and Business Development 2012) I got a job as a business developer for a new project with an investor. We were about to develop a computer game for immigrants learning Swedish. My task was to conceptualise the whole idea to a business and write a kick ass business plan. Which I did! My business plans granted the project about 30.000 Euro from Vinnova and a place in the final of Venture Cup – Sweden´s biggest business competition. That was such a good experience and it led to investors approaching us wanting to invest in Aktiv Svenska (the business). We didn´t win the competition and I fucking hated it. I had a very hard time to appreciate and be happy about going that far whit out winning. I guess it´s the winner in me. But that doesn´t really matter now. I mean, it was basically mission accomplished. I applied to Venture Cup for the possibility to give the project some attention. Which it did, so I´m proud and happy about it now.


patrik appelquist aktiv svenska


  1. Spola Pulvret (Flush the powder)

I´ve actually met another new friend this year. His name is Adam. We met thanks to John at Island of Entrepreneurs (a community for entrepreneurs on campus / our apartment in Växjö. Adam was an aspiring entrepreneur at the time and we talked a lot abut business but also about the gym. We ended up running a project called Spola Pulvret. It was a two months project and our goal was to gain 5kg of pure muscle eating nothing but good food. No supplements or pills. No creatine or protein powder or similar. The general consensus is that you can´t gain more than 2kg of muscle per year. We were about to give the myth a challenge.

patrik appelquist spola pulvret

We got sponsored by Alexander Brorson and David Kallebäck, two lovely guys from Sweden´s international athlete team. They helped us out with a workout plan and some diet directions. We weighed everything we ate. It was horrible. I had to eat 3.000 calories a day. That´s at least 1000 calories more than I usually eat. I remember going to Gothenburg on my motorbike to visit my sister and I had to bring that little scale for weighing food. We didn´t gain 5kg of pure muscle each (we never thought we would, that was just something we said to provoke people) but we gained exactly 5kg of muscles together, in only two months!

patrik appelquist spola pulvret

When we did the last measurements at the clinic, the guys working there were astonished and super impressed by our results. They asked us how the hell we did it and they took copies of our documents to show their students and other athletes. We were more than happy about it =) Not to mention all the extra muscle mass we had here and there 😉


We put it all out there if you want to know how we did it. Visit =) Good luck with them gains!


  1. Planning and facilitating an introduction week for the new companies at the incubator

I was working as a business developer for an incubator during 2016, until september. Did I tell you I´m a business nerd? No I didn´t get fed up with business talking business with John at home or running all of my ventures. I needed more!


One of my (and my colleague´s) tasks at the incubator was to hold an introduction week for the new companies coming into the incubator. That´s a tough challenge. We had two new companies coming in the first round and 5 companies coming in the second time. During this week we give the entrepreneurs a vitamin injection. We break down their business idéa and business plan into pieces and then we build it up again stronger than before. We also teach about how it is being a startup in a business incubator, how to get as much as possible out of it and so on. It´s also a very good opportunity for teambuilding between the new companies and between the new companies and us as business developers.


As a facilitator need to be on your toes all the time, you need to be inspiring, pedagogic, involving and able to pep these entrepreneurs for 5 days straight. The material we had was not much to hang in the christmas tree (Swedish expression). It wasn´t much to cheer for. So me and Joanna did everything from scratch. We planned the whole thing, searched for new and updated material and then executed the introduction week.


I had a blast. It was so challenging and draining and I slept like a baby every night that week. But we did it and we did it well. We got some very nice comments and compliments from the entrepreneurs afterwards that really warmed my heart. A special thanks to Hans Patrik Ristner for your compliment the last day of the week, I very much appreciate it!


  1. I grew a beard

Who would have known that breaking my arm would lead to me growing a beard. I mean obviously it´s fucking hard to shave if you´re right arm is into pieces. The whole beard growing process has been a real struggle. First it looked like shit and it was itching, then it looked okey for a while but it was still itching, then it looked like shit again and it felt like it was all over my face and I could barely sleep, then it felt good. Now we´re friends and it feels like he´s a part of me now. He does his thing on my neck and cheeks and I mind my own business. The only thing we do together is the combing and beard oil lubrication. I trim him down once in a while but just a little bit. We agreed on him growing long. He adds something to my face and since I don´t have any hair on my head, I might just have a long beard instead. Classic? I know, but it suits my lifestyle and people are starting to recognize me by the beard. He will probably follow me through 2017 as well. We´ll see if he´s still around when I write my next new years eve blogpost.



  1. My sister had her first child – I was uncle!

I´ve already written a long blog post about this so I´m gonna keep it short. But this was such a magical time and day for me. So many feelings I can barely describe it. I never thought I´d be that emotionally involved but man, I was a wreck. I was crying and laughing at the same time and I was just so freaking happy. That little person that I didn´t even know, all of a sudden ment so much to me. And the connection we had when I saw her, the baby, Agnes is her name – it was just wow! I´ll never forget when Cecilia (my sister) started crying when I held Agnes one evening. Agnes and I had a very nice moment together playing some kind of peek a boo. That´s one of them super sweet moments of life when you really feel alive. I´m so freaking proud and happy for my sister and her little family. She´s such a lovely mother!


  1. Emilia got a job at Volvo

As a big brother I constantly care and worry about my sisters. More before than now. Life was different when we were younger. It was more volatile. The girls grew up and became young women and they make me prouder and prouder for every year. Emilia left Köping for Gothenburg. That was her first big step of taking control of her life seeking the opportunities. I helped her out with a job and Cecilia helped her out with accommodation. She then managed to get a great job at Volvo and her own apartment by herself by being out there looking for opportunities rather than waiting for the opportunities to come to her. Well done little sister! Just recently she started her own business, a clothing line called Straight Outta Streets. Check it out here! As an entrepreneur I love to see her energy and drive. Good luck and remember that entrepreneurship is like playing football. Every venture is a training session. Don´t expect to play the final of Champions league the first thing you do. Zlatan didn´t. But make sure to go to every training and do your best every time. Then I promise you that success will come =)


  1. Moving to the desert in USA

When October came I sold my lovely moped, my motorbike and basically everything I own, we moved out from the apartment and I quit my job as a business developer. It was finally time for me to go on my next adventure. I´m a laptop entrepreneur. Or at least aspiring laptop entrepreneur. I want to be able to travel and make my money while I´m traveling. And that´s what I´m doing at the moment. The first 3 months I´ve spent in California and in two weeks I´ll be going to Nicaragua. My lovely Nicaragua. I haven´t been there since I worked with the street kids on the garbage dump La Chureca in 2011. I´m looking forward to eating gallo pinto con maduro, surfing, the lovely beaches and weather. I´ll stay there for 3-6 months and then I´ll probably go to Dominican Republic and Brazil.


I´ve had a blast here in Yucca Valley and I´m glad that my friend Adam came along with me. We´ve been living with the adorable ladies Mirelle and Nicole and together we´ve been to so many interesting places and had so many interesting conversations. Grand Canyon, Antilope Canyon, Silicon Valley and Caines place, just to mention a few places I´ve been to since I came here. Since it´s not a vacation, me and Adam has being working pretty hard as well. Starbucks all around California has been our office on a daily basis. Thank you Starbucks for making our lives easier. I really appreciate your green tea and high speed internet! One bad thing with the business me and Adam has together is that our hosting company failed us big time. That made our launch about 6 weeks late and that drained me totally. Luckily we managed to go back to Loopia who saved our asses. I love you Loopia!


I love USA and I love americans! I´ve met so many nice people on this trip. I can highly recommend if you are traveling and like to meet new people. Amazing and just amazing! You meet genuine and super nice people and you borrow their couch or whatever they might have to sleep on, free of charge! Why pay for a sterile hotel where you only meet the staff working there? Try it, you will not get disappointed.


Adam, Mirelle, Nicole, Melissa, Caine and Pixl, Ami and Rob, Regi, Filip, Andrew ,Kathryn and Sonora,Tim, Gary, all our colleagues from Starbucks (the office), the Salvadorian gang member, the paranoid Chinese man, Ana the bus driver and everyone else I´ve met on this trip so far – thank you so much for making my stay great in USA =)


9) Learning new things and new projects

This whole trip is planned to be 12 months in total. It might be longer if i manage to make enough money to be on the road. One thing I´ve started doing is learning about daytrading and technical analysis of stocks. It´s so interesting and the good thing is that I can do it from wherever in the world I am as long as I have a computer. I´m not looking for quick cash here. This is an investment of time in a tool I can use for making some money while on the road. I haven´t started trading on a daily basis yet. I got more stuff to learn before I do that but I´m very excited to start trading once my trading strategy is done.


I also have a few new business ideas that I might try out during 2017. I can´t say more now but I´ll let you know when the time is right =)


10) I don´t know…

73 kilo

On 2013/09/17 by Patrik Appelquist

Igår var det dags för invägning igen. Det va 17 dagar sedan jag gjorde sommarens slutinvägning och landade på 72 kilo. Igår visade vågen på stabila 73 kilo =) Jag blir ändå glatt förvånad över att jag lyckats gå upp ett kilo de sista veckorna med tanke på att jag gick av kreatinkuren i samband med invägningen.

gain weight

Jag känner ingen jätteskillnad rent styrkemässigt när jag nu tränar utan kreatintillskottet men jag kan möjligtvis känna mig lite stelare eller aningen mer sliten. Sen om det har med avsaknaden av kreatinet att göra eller inte ska jag låta vara osagt.

Ikväll ska ryggen få sig en omgång!



Sommarens träning och dess resultat!

On 2013/09/04 by Patrik Appelquist

I början av maj bestämde jag mig för att träna hårt på gymmet under sommaren och försöka gå upp några kilo i vikt. Jag började träna med Christian Reyes, en kille som går i min klass som tidigare spelat amerikansk fotboll och som är riktigt duktig när det kommer till träning, kost osv.

Vi började träna tillsammans och Christian hjälpte mig med träningsschema och få lite struktur på kosten. Jag är en smal kille och har otroligt svårt att gå upp i vikt så vi förstod att kosten är en avgörande faktor om det ska hända något under sommaren. Nedan tänkte jag göra en snabb sammanställning över hur jag tränat och vad som hände under sommaren. Det blir dock inga före-efterbilder. Det kanske kommer så småningom.

patrik appelquist


Målet: 5-7 kilo!

Jag kände att det var ett oerhört ambitiöst mål med tanke på hur svårt jag har att gå upp i vikt. Jag skulle bli supernöjd om jag lyckades gå upp 5 kilo och än lyckligare om jag nådde 7. Men jag trodde att det skulle bli svårt att nå ända dit.



  • 4 ggr/vecka
  • 3-5 set och mellan 15-20 reps på de flesta övningar.

Jag har haft svårt att få ordentlig pump i musklerna när jag tränar så Christian tyckte att jag skulle börja köra många repetitioner så att man blodfyller musklerna ordentligt. Och det funkade bra för mig. Äntligen fick jag uppleva pump i brösten också! Triceps och biceps har dock aldrig vart något problem tidigare.


Kost och kosttillskott:

  • Snabba kolhydraterna Malto-Flex Pure.
  • Långsamma kolhydraterna Sloow carbs+
  • Proteinerna Whey80 Coffeine
  • Linfröolja + fiskleverolja
  • Kreatinet Monohydrate

Kosten blev den stora förändringen. Jag har länge haft svårt att äta frukost så istället började jag blanda en proteindrink på morgonen för att sakta men säkert vänja mig vid att äta tidigt. Jag blandade proteindrinken med snabba kolhydrater. Lunch runt 12 och middag klockan 21. Det va de stora målen mat jag åt. Däremellan försökte jag bara stoppa i mig vad som helst. Ett par kokta ägg, havregrynsgröt eller liknande. Det sista jag åt på dagen va en kolhydratsdrink på långsamma kolhydrater.

Första veckan va förjävlig. Jag tryckte i mig mat fast jag inte va hungrig. Det va äckligt att äta när man va mätt och jag va mätt 24/7. På nätterna vaknade jag ibland helt svettig på grund av kroppens försök att förbränna alla extra kalorier jag stoppade i mig. Efter två veckor hade kroppen vant sig och efter 4-5 veckor började jag märka en större aptit. Jag kunde äta mera och oftare. Det gjorde att jag kunde träna lite tyngre.



  • 1/5 65 kg
  • 27/5 66,5 kg
  • 4/6 67,5 kg
  • 10/6 68,5 kg
  • 17/6 68 kg
  • 24/6 68,5 kg
  • 1/7 69 kg
  • 13/7 70 kg
  • 12/8 69 kg
  • 20/8 70 kg
  • 27/8 71 kg
  • 2/9 72 kg målet nått!!!

Under sommaren har jag ätit rent kreatin i 12 veckor. Nu ska jag gå av kreatinet i en månad för att sedan gå på igen. Vi får se om jag tappar något kilo nu eller om jag lyckas behålla vikten. Jag nådde målet på 72 kilo och jag är supernöjd! Jag har aldrig vägt så mycket i hela mitt liv och för första gången i mitt liv ligger jag på idealvikt enligt BMI.


Nya mål

Jag känner att jag med fördel kan gå upp ett par kilo till. Därför sätter jag nya mål nu. Jag sätter två nya mål. Totalt 6 kilo.

  1. Gå upp 3 kilo innan 15e januari!
  2. Gå upp 3 kilo till innan 1a juni!



Summer fit 2013

On 2013/07/13 by Patrik Appelquist

Inför denna sommaren hade jag bestämt mig för att komma i form igen. Jag ville gå upp 7 kilo, det var målet. Nu har la snart halva sommaren gått och jag kan stolt erkänna att saker och ting går efter planerna.

Jag har lyckats gå upp ca 3-4 kilo hittills. Jag tränar 4 gånger i veckan och äter snabba och långsamma kolhydrater samt extra protein för att få det överskott av kalorier som jag behöver för att lägga på mig. Jag har inte tänkt lägga ut några klassiska progressbilder men kanske att det blir en före- och en efterbild i september.

patrik appelquist och malte

Givetvis är det svårt att hålla kost- och träningsschema när man är på semester, det blir ju så. Efter en vecka i Göteborg och Gotland så är det klart att man ligger efter med både kost och träning. Men that´s life, så seriöst tar jag inte träningen ändå. Man måste leva lite.

Jag blev dock förvånad när jag ställde mig på vågen i morse och den visade 70 kilo. När jag kom hem från Nicaragua vägde jag ca 65, riktig lättviktare. Jag hade la svettats bort ett par kilo under de 15 månader jag bodde där. Jag minns att aptiten i värmen var bra mycket sämre också. Bara en gång tidigare i mitt liv har jag vägt 70 kilo. Då blev jag magsjuk och låg till sängs i 2 veckor och tappade snart min maxvikt igen.

Målet till september: 73 kilo, vamos!

Vägen mot 75 kilo har börjat

On 2013/05/30 by Patrik Appelquist

Gymkortet är fixat, proteiner, kolhydrater och kreatin har anlänt och nu har träningen satt igång på allvar. Till min hjälp har jag en klasskompis (Christian Reyes) som är duktig på både kost och träning. Ett kostschema är upplagt i grova drag och nu ska det bara sättas ett träningsschema som jag kan följa under juni juli och augusti för att gå upp de 7 kilo som jag har som målsättning. Jag inser att 7 kilo är ett högt mål men jag siktar högt, och når jag 5 kilo så kommer jag vara mer än nöjd! Att gå upp i vikt är otroligt svårt för mig som har en ämnesomsättning likt en hamster på speed.

Nu ska jag provsmaka prylarna! Återkommer med en utförlig recension imorgon.

protein och kolhydrater



Mina träningsmål i sommar

On 2013/05/20 by Patrik Appelquist

Sen jag flyttade till Nicaragua så har min träning blitt lidande. Innan dess tränade jag ganska hårt och regelbundet på gym och var i riktigt bra kondition. Idag har jag inte alls den styrka, muskelmassa och uthållighet som för bara något år sedan. Dock har jag testat på mycket annat på sistone. I Nicaragua var det för varmt för att gå på gym så då simmade jag en del och sedan jag började på universitetet här i Växjö har jag dansat salsa.

Men just nu är det paus i salsakursen och jag är supertaggad på att komma i form igen. Därför har jag satt upp ett mål för sommarens träning. Jag har nästan tre månader på mig, from 15e maj tom 15e augusti. Tanken är att jag ska gå upp 7 kilo på dessa månader.

Jag som kan äta precis vad som helst utan att bli tjock kommer verkligen att få det tufft. Mycket hänger på kosten, och vilan. I mitt tidigare yrke som skyddsvakt så promenerade jag ca 1-1.5 mil per kväll och brände oerhörda mängder energi.

patrik appelquist corn island

Jag kommer att försöka äta mera och oftare och jag kommer dessutom att ta både protein och kolhydrater som kosttillskott för att få det överskott av kalorier som jag behöver för att bygga muskler och för att lägga på mig lite extra vikt. Jag kommer dessutom prova kreatin och någon typ av pwo för att ytterligare öka min prestation på gymmet.

Kommer med en mer utförlig beskrivning av mitt upplägg och diet lite senare. Har du något tips på en bra pwo som ger ökad pump och inte är förbrännande så får du gärna höra av dig!