Trust The Process

In this last couple of days, I have been looking back to analyze what I have done and the gains I have made.

My current weight is 72.3 Kg with an estimated Body Fat% of 23.5% overall I am pleased with this results, also because I haven’t really eaten clean and I have not restricted myself as much.

The reason behind my happiness is that I have definitely packed some lean muscle mass on my body and this is really where you need to trust the process and to not lose the faith, I really need to keep going,  everything in the end will pay off, I know.

Looking back at some pictures in April and looking at the data at that time my Body Fat% was 22%, if I look the scale seems much less than that.

Next month will be a challenge, I will fly home for 3 weeks and as much as I want to keep watching my Macros I already know will not be perfect … It is one year and a half that I don’t visit home, and I am sure my mom is ready to cook all the delicious food that only a mom can do.

The other day I recalculate my Macros, and I have lowered my daily intake of 100 calories this will brig my daily calories at 1712 KCal, I have increased my Carb intake and decreased my Fat while maintaining the Protein intake at the same level I really want to see how my body will respond on this change, only trying and failing will lead you to success.

If you don’t know how to calculate your Macros I wrote a post in the past – Link is Here

That’s all I have to say in today post, as usual I am open to a discussion in a comment box below if you feel like.

Don’t forget to look at my Instagram page in case you are looking for some daily motivation.

img_3611

Advertisements

Summer Time Enjoyment

If is summer where ever you are you probably are like me try to enjoy this sunny days as much as you can before the winter is here again.

img_5261

Yesterday, I was feeling so delight from the previous ride in my bike that I decided instead to remain home to go out and explore. It is surprisingly how many places you can see and how far you can get with a bike, places that you didn’t know were even existing and still remaining in your fitness goals.

Have a lovely weekend all of you…

img_3611

Silverio Bike Ride + 200 Followers

Bike 🚴 who ever thought I was going for a 16 miles ride a few months ago.

Actually, in all honesty, I didn’t even know I was going to have a road bike until a few weeks ago.

Let me tell you a bit of story, I was searching online trying to find a method for commute, my attention at first went to consider a Hoverboard, you know one of this little electric skate and in all honesty, the reason behind was try to save money.

Looking at the prices, a Hoverboard would have cost approximately 150$ but then he is not waterproof and the winter is coming. I wanted something that I could use all year around and so I started to look into a Bike as a commute means.

Buying a brand new bike without know if I would have liked didn’t seems to be a pretty good idea, so I decided to have a safer approach and look online I used the OfferUp App or Website for this research and I found a really nice bike, the frame was just made for my size so I setup the appointment and voila! I got a beautiful Giant OCR 3 2002 Model.

The adventure started and well the first time I tried to go to work on my bike I figure out that during the ride I did the day before I got a flat. In my teenager experience when I tried to fix a flat I been never successful so I decided to play safe that day and head at work by walking as I had always done before and promised to myself that I would repair the tire once home and take my time.

I had bought one of those bike kit days before, I always think on the If during my journey and try to don’t be unprepared on what comes next, however, the patch kit that was provided (Glueless Patch) was not of that much help. Luckily it happens now when I had time to make further research and found out what works and what not, what are the brand that they do what they promise. Good enough I got a new patch kit and a brand new inner tube. You probably are you asking why I got a new inner tube? I figure out that having an extra inner tube would have allowed me to just change the tube on the go in case of flat and still repair the other one at home although I will still carry on with me the kit in case the faith will play smart… haha!

Today I join my first Bike Club Ride, I found this online and they offer plenty of free rides (cascade.org) I really enjoy this morning, it was really nice to meet new people, socialize and see new places that for sure in a car you cannot see!

I started the App late during the ride, I will keep this in mind for next time!

Why I join a Club for a ride?

Well, first of all, is free and let’s don’t hide it but nowadays everything you do you need to pay and honestly that sucks. There are tons of bills to pay and life here is so expensive in general that finding something for free already brings good humor! 😜

The second part and perhaps also the most important is socializing, meet new nice people and share something in common. There is a lot to learn and a lot you can give back too! I am not going in many details here but I have learned a lot today and was only my first ride and I feel like I have left something too.

Exercise, you all know by now if you have looked and read the pages of my blog that I am in my fitness journey and for me, this was one of the most fun ways to include some cardio in my fitness regime.

I will definitely look online few the next ride, for sure I am not ready yet for one of those hill killing ride but I will focus in the next weeks to gain strength and try one day, only in this way you will know your limits!

I also want to take the opportunity to say Thanks to all of you, following my blog! Today I have reached 200 Followers and to me this is AMAZING, thanks for the support, thanks for reading my blog. I do hope you guys are getting some value out of this too.

img_3611

Summer Time + Chest/Back Workout

It’s summer and I wanted to have a bit of break to my “Clean Eating” I know this will probably slow down my weight loss progress but I think I should live a bit as well and enjoy the life with all the shades.

I wanted to enjoy the weekends with my wife and taste all the food that is out there, I think is important too and this is what is so-called be human.

The other day I went to a farm to pick up the raspberries and we had a nice dinner with some friends, I realize that I cannot always say no to the invitations only because I have to stick to my meal plan and fitness journey.

Overall I am happy with my progress and way to be, although I haven’t followed everything on the 100% side I have not gained much weight, I am still going strong on workouts and watching my macros closely during the week.

Sometimes I plan to save a few hundred calories each day during the weekend and this is definitely helping when during the weekend I have some extra.

I bought a bike and I am really enjoying the rides so far, I am taking the opportunity the explore part of the city in the nature that I have never looked so far and including my cardio in a more fun way. I am also going to work on the bike and tomorrow I will have my first ride bike with a club, must be really fun.

Today, was my Chest and Back day here is what I have done

  • Bent Over Barbell Row 4×10
  • Barbell Bench Press 4×12
  • Lateral Pulldown 4×12
  • T-Bar Row 4×12
  • Butterflys4x12
  • Cardio 15 Minutes

I am experimenting more in the kitchen and have tried more ways to prepare my food just to be out of the monotony.

Don’t forget to follow me on Instagram if you wish that little extra push of motivation for your journey … Follow me on Instagram

img_3611

Where I Been!

It has been a while since my last post!

Lack of motivation? I don’t really know… but a lot of things have been going on lately, and I felt like I wanted to have a little break from everything. A short break from Instagram a break from this blog from the healthy lifestyle and from the workout routine.

IMG_7186.JPG

In this last month or so I been focusing solely on my right knee rehab it seems better now but still sometimes looks like I make one step ahead only to come two back. Can’t rain forever isn’t it?

I also enjoyed some little extra food and visited new places I was really missing a bit of fun with my wife.

Time is now to go back on track with my healthy regime and to be honest my body is really asking for it so today I went vegetarian and cooked some Tofu with Rice and Asparagus.

IMG_4838.JPG

Next Monday is the cut off day back to the workout routine, and to the 100% meal plan, of course, I still need to be careful about my right knee, but for this, I will have some extra classes in another gym starting in the next two weeks.

Well, fellow, for now, that’s all …

img_3611

 

 

 

 

Silverio One Year After & Life Update

It is one year that I have started my fitness journey and I have come a long way. After I lost almost 15 kilos, I decided that was time to make some gains and I started my off-season. My current weight is 71,2 kg and my scale says that my body fat percentage is at 22,7%  I am really happy with my gains, honestly if I were more skin I would keep going with my bulk for at least other 3 months but I don’t wish to gain more than the inevitable fat that you gain in the off-season regime.

Recently I injured my right knee and funny enough was not at the gym but during a night out with friends and playing bowling, so no much of leg day in the last few weeks, disappointing. After few weeks the pain is definitely less but I believe I have to wait few more weeks before starting easy back on legs, let’s see what the doctor will say today.

I have talked on previous post that I was feeling down and without much of energy lately and that my sleep was not as much as before if you have never considered like me previously to get some ZMA than give it a try because for me worked and I am extremely satisfied with the results.

Today is sunny outside, being in Seattle is very rare but I know that slowly with the summer time we going to have more days like this, this is what I probably miss the most from my home country.

If you haven’t watch my latest YouTube video here is the link – Click Here! I know I was not that much energic and I still need to find myself on the camera but I guess is just matter of time and trust the process.

easy-oatmeal-blueberry-muffins

If you have not yet done so, share some love and Subscribe to my channel I have a lot of content to bring out.

I am here waiting for you all, for all your comments.

Follow me on Instagram

img_3611

 

 

 

Silverio Journey Update

Lately, I been feeling drained and without power so today I decided to take some time off from my workout regime. I wasn’t getting why I was feeling in that way but after I made some research and reflection, I came to the conclusion that I was pushing too hard.

I was wondering what has changed in my routine, why such a change was occurring and what I was doing differently than before. I came to the conclusion that although was not really apparent the working schedule that I am having since a month and a half with a new adjusted time off has really messed up with all my organization, life and workout routine.

I must adjust myself now to the new schedule, get still in my 4 times a week workout, meal prep during the day off and try to figure out a proper plan also for my YouTube channel.

So today since I took a day off from the workout to still keep the gains I have meal prep all day for the next five days … In there we have White Rice – Asparagus – Ground Turkey seasoned with barbeque powder… Yummy!

IMG_5362.JPG

This morning I treated my self with an Egg White Sandwich, Turkey Bacon and Sweet Pepper… to be honest, this was my first time I did this sandwich and I will do it again tomorrow since I enjoy it too much.

IMG_4539.JPG

Since I been in the kitchen almost all day, I decide to have a different afternoon snack so I did a Waffle topped with Whipped Cream and Strawberries.

IMG_4860.JPG

I understand that you all are wondering what kind of fitness life is this and how many calories are there? Here is the breakdown and what I have used to make this two delicious fitness recipes…

Screen Shot 2018-03-29 at 5.50.09 PMScreen Shot 2018-03-29 at 5.50.30 PM

Follow me on Instagram

Follow me on YouTube

img_3611

4 Ways To Recover From A Cheat Day

Clean Bulking or Cutting doesn’t change my urge to get a cheat meal now and then in order to maintain my healthy lifestyle. Whether is a cheat meal, cheat day or two, how can be offset?

First of all, let me tell you why I have a cheat day or a cheat meal. Simple, it gives me a psychological break and mood boost from the stressful feeling associated with following a strict food schedule. Typically a cheat day for me is a day where I eat whatever I want and been craving for the past weeks, I can’t gain 1kg weight in one cheat day, isn’t it?

Now the take point here is if you weigh yourself after a cheat day the scale can scare you. The reason is the enormous amount of water weight you have gained in eating all that junk food, so if you are sensible don’t use the scale for the first 3 days. I have seen my weight going up to 2/3 kg after a cheat day.

Cheat meals consist of bad foods and bad foods have lots of salt or sugar – or both! The best way to bounce back after a cheat day is to flush the salt, sugar and other toxins out of your system by drinking water, lot’s of water. Try to hit your 1 Gallon of water.

The day after your cheat day listen to your body and choose a high protein and veggie day, this will help you to balance your calorie intake. Typically after a cheat day my body ask to come back to the clean eating habit, I like to include asparagus in my diet in fact if you didn’t know asparagus contains high levels of the amino acid asparagine, making it a natural diuretic.

Workout the day after a cheat day! Most people get the urge to do an intense long cardio session to feel like you’ve balanced out the bad eating. Wrong! Don’t go crazy perhaps just add an extra 20 min of cardio or add a couple of extra sets to your weight-training routine.

Have 15/20 minutes in the Sauna. One of the ways the human body removes toxins from the body is through sweat remember?, also scientific calibrations suggest that a 20-minute session at around 170 degrees Fahrenheit burns over 500 calories. The body’s metabolism speeds up similar to the way it does from physical exercise.

A cheat meal won’t hurt as long as you have a plan to regain control.

How do you regain control from a cheat meal? Do you have any other tips? Let me know in the comment.

img_3611

Full Day Of Eating on a Bulk – VLog

Good day lovely people and followers,

this week post will be actually my VLog just published on YouTube this will consist on a Full Day of Eating on a Bulk Diet and the Workout that I have complete that day.

This is my only second video and I am sure that I have made some shooting and post-production errors.

Hope you guys enjoy the video —-> Link

As usual, let me know what you think in the comment.

img_3611

 

 

 

 

Why You Should Keep a Fitness Journal

Let’s be honest, I been there as well in the past and I am sure that many of you are doing exactly the same. Wondering around the gym and randomly selecting machines, exercises and weights. After months only we wonder why we haven’t made much progress, this is one of the reasons why we need to keep a Fitness Journal.

If you want to achieve your goal in fitness such as lose weight, gain muscle or simply tone up it is really important to have a plan and track the progress this will also lead you to don’t give up along the way.

But what are the other reasons you should keep a Fitness Journal? I am sure there are plenty but for me, the followings are the most important:

  • Track the progress
  • Be able to adjust weights to exceed the previous limit
  • Increase motivation
  • Plan rest days in advance
  • Track your Macros

A Fitness Journal doesn’t need to be anything complicated and my best suggestion is to start with exercise and weight track and macros which I believe are the most important one. It can be on your phone, on an exercise book or on your computer. My Fitness Journal is divided into two parts, for track my macros I use MyFitnessPal App on my iPhone and for exercise tracking, I like to have a small exercise book.

Also you want to track your progress on body weight in this case I use a normal scale and record all in the Health App of my iPhone, however, I will not hide the fact that sooner or later I will love to purchase a Body Analyzer Scale which will give me also some other information such as the Body Fat Percentage, Muscle Mass, Bones Density, Water Weight.

I really hope you guys enjoyed this article and that was of an interest. Please let me know in the comment what are your thought and how you keep track of your Fitness Progress.

img_3611

A Timeline Of My Weight Loss Story… To Be Continued

After 15 years at sea, November 2016 saw me moving from my home land (Italy) to the States to follow one of my dreams. Working on land and stay with my family without leaving much longer than what I was doing before – months at sea, however, I still had to pay the price of leaving my parents behind.

Since my teenage years, I always had a weight problem, obesity was in my blood and the only way I could control it was of course eat healthy and exercise. The life on board has always had ups and downs, I always found myself in control of what I was eating the first month but then my poor rest time… the long hours of work and stress was kicking in and healthy eating was the last thing in my brain as it was hard to keep following.

The end of April 2017 after me and my wife were settling down in our new city, in our mail inbox a post card promotion was inviting us to have a look to one of our nearby gyms, we both thought why not to pass by and see what they have to offer?

Here we went and as you can imagine my fitness journey begins.

img_1857

    April 2017…

In this first picture, I was a little over 80 kilos, OMG, I very often look at this picture to remember what I looked like but also to see how much I have progressed in these months and how I look now in less than one year. Here is something that I want to say to all of you out there: this process takes time and you guys need to understand that is not an easy fix or something that you can do in couple of months and then be back on what you were doing before. This is a Life Style Change and the earlier you understand this the better it is going to be for your mental health and future results.

img_2158.jpg    JULY 2017…

Three months had passed from that beginning, I had lost about 10 kilos, I was feeling much healthier and I was very happy with my overall progress.

I will not hide that during these three months I had been very disciplined on my diet however some days where more difficult than others.

My secret…….?

…was planning milestones for cheat meals. When I was getting to a certain weight then I would reward myself with a meal that I normally could not have but also I was making sure that before that meal I was doing my workout, if not all of it then at least the cardio – in this way I would not store all those calories as a fat but they will have helped me with the post workout recovery.

img_2200

Today after 10 months from my weight loss journey beginning, I weigh 65,5 kilos and I know I still have a long way to go but I am at the point where the kilos don’t count that much any more, my body is changing and I like the way it is progressing, the fat is been replaced with lean muscle and the overall process is still in progress.

img_3817.jpg

I have learned a lot until today, from nutrition, new recipes, macros and what to choose in the grocery stores or leave behind. Yes, I am still learning and while doing so I love to share my experience with you all, perhaps some one of you can find the right inspiration for your journey too!

Do I like my new lifestyle after all this time? Yes, definitely and cheat meals taste even  better since this is usually the kind of food that you don’t eat every day.

Well, this is my little story so far, but also the story is continuing and I am happy you all are a part of it.

img_3611

First Ever GRIT Class

Today was my first GRIT class and I was really excited about it. I have been waiting this moment for the last 20 days or so. I woke up early this morning or anyway early for my Sunday routine off work and the class was not before 9 am, however, I wanted to start with some of my regular workout routines so I decided to be at the gym by 8 am.

In one of my previous post we have already talked about the benefit but what is my first impression and how it went?

There is only one word that comes out from my mind and that is CHALLENGING! Honestly, by the end, I was so drained that I couldn’t even complete all the exercise but hey this is my first time and I need to build technic and strength on this new routine, overall I am quite satisfied with my performance.

I can already see where I will be in the next few months, the GRIT will help me to burn all the extra calories and fat that I got and increase my strength. I must say that one of the reasons I found it was challenging today is because yesterday was my leg day and this morning I started with my usual routine. I will see next time how it goes but I intend to get a total one day rest before attending the next class in that way I will not have my legs sore, and I will be full of energy and not half drained.

My recommendation at this point is if you don’t have enough time during the week to follow a workout regime than give to the GRIT a try. Of course, we will see the real effects in the next months so I will make sure to keep you guys posted on this.

So fellows what you think about the GRIT? Are you going to give a try? Let me know in the comment.

img_3611