Finding Myself Again

True, has been a while since my last post and to be honest with you all I was even thinking to quit.

Lately, I been in the “Finding Myself Again” way, not sure how to explain this but after my knee injury and the recovery that took almost six months, I found myself with my fitness goals on a huge setback and lack of motivation.

Yes, I gained weight and although I am not really happy about this, I tent to believe that this is ok, is just part of this Journey.

My working schedule has changed as well during this time and with the workout regime I was following, soon I find to be in over-training! How did I realize I was? Well, soon I find out that one of the signs was tiredness and I also started to suffer from insomnia so I decided to ease off a bit.

I also realized that I cannot train on three consecutive days but I need a day off in between so perhaps two-day training and one-off, I would like to hear if it is for you guys the same.

Although I am in my fitness journey since one and a half year, there is always something to learn and one of the take points in this journey is to listen to your body and take your time without rushing the process.

We are not all the same and perhaps what works for me doesn’t for you, important is to find out what works!

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Collagen Supplement—Even Men?

As a gym and fitness rat, I like my supplements and I always try new ones too.

One of the supplements that I enjoy to take is a pre-workout, I like to feel the rush of energy and get the extra push during the workout and I also figure out that at least for me is a mood boost too.

Back in the day when my wife was exercising with me she both one of those pre-workout specific for a woman but in reality, the only added value was the collagen. Since it has been sitting there for so long and because of the peach flavor which I love I decided to give it a try, but that started to ask to myself what the collagen do? Is it suitable for Men?

Here are my finds …

Collagen is the most abundant protein in your body and it is the major component of tendons, ligaments, skin and muscles. Collagen can improve skin health, relieve joint pain, prevent bone loss, boost muscle mass, promote heart health.

Will I consider in the future to implement a collagen supplement in my diet? Definitely,  YES.

I have been overweight for my entire life and if the collagen will help to prevent more stretch mark than I already have and perhaps contribute to fade the existing ones is already a winning game.

What do you guys think? Leave your thought in the comment section.

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I Am Carb Cycling

If you guys have been following me for a while now, you all know that I was in a bulk regime for the last 3 months and that I planned to switch on a cutting face after this period.

There are different ways out there to lose weight and all of them promise miracles, however, the only way to succeed is always to do what is best for you in fact if you are in a losing weight journey it doesn’t really matter which kind of diet or meal plan you are following as long as you are in a caloric deficit you will lose weight, the take point here is, do what is best for you every one of us is different… You need to try!

My previous cut was more kind of getting the same amount of deficit calory each and every day but this time around I have decided to carb cycling… have you guys ever heard of this before? If not… fasten your seat belt and let’s talk about it.

Carb cycling means you eat a higher amount of carbs one particular day and the other days will be with lower amount of carbs this will be planned and throughout your weeks. Now, there are different ways to do this, I have read of people eating high carb every time they have a workout day and having a low carb day during the rest day.

When you exercise, your body dips into your carb stores for energy, so naturally, your high carb days would align with training days, when your body can best utilize that fuel. That can be a great thing, because an extra push during your workout means you can go harder for longer, burning more calories overall.

Now my approach is slightly different because I am trying to teach my body to use my fat storage during my training day so I have low carb day during those days and high carb day two times a week at my maintenance calory in this way I will replenish my energy.

What is your thought on Carb Cycling? Have you have ever done this before and if yes what was the results? I am hoping to have great results in the months to come so stay tuned.

Dont forget to follow me on instagram if you wish that little extra push of motivation for your journey …. Follow me on Instagram

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ZMA – What Is And Why You Should Supplement It

Good day followers, I know I am a bit late on my weekly post but here I am to share another piece of the fitness puzzle.

In today post I would like to talk about one of the supplements that not many out there know the importance of why to include it in the list of the supplement to take daily, I am talking of the ZMA.

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The ZMA is the combination of Zinc monomethionine/aspartate and Magnesium Aspartate. Many athletes and generic people think that the ZMA is a testosterone booster but in reality is not, is only the most effective way to supplement two critical minerals, Zinc and Magnesium. Researchers, however, shows that athlete has increased the level of testosterone of more than a 30%.

One of the reasons why I have implemented the ZMA in my supplement list is because lately I was always feeling tired and my sleep quality was really bad, making some research I found out that integrating my diet with the ZMA would have helped on my sleep quality.

Research has also confirmed that athletes are often deficient in both zinc and magnesium. This is most likely due to several factors, such as zinc lost through sweat during training, increased use of zinc by the body for recovery and protein synthesis following training, and an increased loss of zinc through urine.

Are you integrating with ZMA? What are the benefits you have noticed taking the ZMA? Leave a comment and let’s discuss.

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Whey Protein VS Casein Protein

Whey Protein VS Casein Protein

Today Post is my today Video let’s talk about the difference between Whey Protein and Casein Protein and when you should consider taking them for maximize the effect. Thanks for watching and don’t forget to subscribe for more content and for support the channel.

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One Of My Favorite Snack

Fitness life can be tough at times, sure there are so many healthy choices out there but then we have to watch the macros and let it fit all together for the end of the day.

I enjoy eating and not because I am in my Fitness Journey I am always willing to give up to a great taste, for me all my meals have to be delightful but to achieve that you also need to cook, prepare and taste a different kind of combinations until when you find one that you can write down in your book and keep for life.

Today I want to share with you guys how I prepare one of my afternoon snack that for sure will be part of my book and that lately is my favorite and is worth the try.

You will need:

  • 150g of Fat-Free Greek Yogurt
  • 70g of Blueberries
  • 10g Honey 🍯

What I like to use in this recipe are the frozen blueberries which added to the Yogurt and the Honey will give a kind of ice cream consistency to the entire plate.

All of that may be sound not that exciting but give it a try and let me know how you have found it in the comment. What is your favorite snack worth to try? 

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Takeya Water Bottle, My New Fitness Buddy

Drinking water is a very important aspect of our life and much more when we exercise. Getting the proper hydration before, during and after the workout not only makes you more energetic but also will ensure that the post-workout recovery is on point, faster and successful.

Having a daily water goal is a great way to start but much more is to have a method to track how much water you been drinking during the day and how much more you have to drink before the day end.

My daily water goal is 1 gallon and although is not always easy to reach it I try hard, I like to use BCAA in my water so I can flavor it in this way is easier to stick to my goal, I don’t know about you but having bland water sometimes is not really a good to go choice for me. Since the beginning I told that an easy way to do this was to use one of this one gallon jugs in the grocery stores, I would refill it in the evening and get ready to go for the next morning but I always wanted something smaller, something that could be easily stored in my backpack when heading to the gym, that would weight less and finally that would still help me to reach my daily goal.

While shopping around these days I run across the Takeya Thermoflask 40oz Water Bottle and I immediately loved the idea to get one, so I looked in Amazon and since the price was even less than the one in the store I immediately added it to my cart. I like to have my water cold and this bottle would help my water to remain cold during the day too.

I have been using it for the last few weeks and I am very happy with this purchase, and you what are you using as your water bottle buddy? What is your daily water intake? Did you flavor your water too? Let me know in the comment. 

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Full Day of Eating on Cutting Diet.

I have been talking about nutrition and clean eating for a long time now, but I have never shown my day what looks like.

There are so many combinations to make in the kitchen, creativity is all you need. By now and if you have read my about me page, you know that I am Italian and I always loved my Mediterranean food and always had creativity in the kitchen.

Breakfast time is here, Wow, Incredible! Since teenager age I remember that the breakfast was not for me, every single person I was meeting was telling how much important was the breakfast, but me I was rejecting. In my family, the breakfast was not an essential meal my mum and dad the only thing they were having was their expresso, how I would have ever learned to have a proper start of the day? Now, I wish the breakfast would never end. This is how my day starts!

  • Coffee
  • 2 Slices Whole Wheat Bread
  • Lean Ground Beef and Sweet Pepper

Breakfast

After breakfast and during my off days at work I will wait one hour or so and head to the gym, the workout with the cardio takes approximately 2 hours and before I reach back home is lunch time. So this is my today’s Lunch!

  • Broccoli
  • Shrimps
  • Avocado

Of course, I like to make my food a little tastier so, I have used a tsp of Extra Vergine Olive Oil, Parsley, Garlic, Cayenne Pepper and Paprika.

Lunch

The afternoon begins and I always feel like I have to much to do but never enough time. However, when the time arrives I am always ready for my snack.

  • Fat-Free Greek Yogurt & Blueberries

Yougurt&Bluberries

That’s the time when depending on what you like to eat and planning to do for the dinner usually all the preparation starts. Last night, for instance, I was looking to have some Salmon and here we go to dinner time.

  • Salmon
  • Sweet Potatoes
  • Brussel Sprouts

And of course Extra Vergine Olive Oil, Parsley, Garlic, Cayenne Pepper and Paprika.

Dinner

Before bedtime, my last meal of the day is a Protein Shake, nothing enthusiastic here but I really love SYNTHA-6 EDGE, Chocolate Milkshake Flavor.

Shake#2

Hope you guys enjoyed this post. What is the meal you liked the most? What is the picture you liked more? I look forward to seeing all your comment and likes and I promise I will do more posts like this and also get better on the pictures.

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Paprika Salmon Fillet

What you all know is that I am getting fit, or, at least I am trying 🙂 ,but what you don’t know… Yet, is that I am an excellent cook. Well, that was also probably why I had some weight in excess, don’t you think? 😉

Even do I have changed my lifestyle, this not necessarily means that I have lost that passion for the kitchen. When I am there, I feel like another person and in case I had a bad day calms me down. I like to experiment, try a new recipe and come out with some others.

Today, I will share one of my favorite recipe on how I cook the Salmon. What you need are:

Ingredient:

  • Salmon Fillet
  • Parsley
  • Extra Vergine Olive Oil
  • Lemons
  • Cayenne Pepper
  • Paprika – of course otherwise what kind of Salmon Paprika will be isn’t it? 😉
  • Salt
  • Pepper

Preparation:

Take the Salmon Filet and place in the baking pan with parchment paper and add Salt, Pepper and Paprika.

Squiz the lemons, chop the garlic and the parsley and add all together in a glass with few tsp of olive oil, (I don’t use much oil since the Salmon is a fat fish its self).

Pre Heat the Oven to 450°F or 230°/235° C

Distribute the marinade evenly on every filet and once the oven is at temperature cook for 20/25 minutes.

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Before serving, I do like to add more Paprika, but I leave this choice up to you – Serve and Enjoy!

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I hope you guys will like this recipe as much as I do!

How you cook the salmon(share your recipe)? Have you ever tried this recipe and did you like it? Let me know in the comment.

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50 Followers – That’s Awesome, Thank you!

Thank U

As the title says today I have reached a milestone. 50 Followers! Wow, thank you so much.

This is somehow unexpected for me and makes it much more special but I will not hide either the fact that I been waiting this moment for such a long time or since April 2017 when my first blog post was published.

I hope you guys are enjoying the content of my blog and I cannot thank enough all of you to support me, this newbie in the blogosphere. 🙂

I know to have a lot to work on for the future and I am sure that with all your support I will get there.

Thank you so much

MealPrep – Thought and Options

I know it’s not easy to follow a meal plan consistently. In everyday life, we all have many things to do and day after day less time we can spend in the kitchen. What suffers more in our eating habit is our body.

If you have noticed, I have said that is not easy, but never mention is not possible. All you need to do is a bit of planning and have your meal ready for the next days. How many days would you ask? This is all and completely up to your choice but personally I don’t like to go more than 4 days in a row, however, I know also people that they MealPrep for the entire week and leave between 4 to 3 days in the fridge when the rest of the meals goes in the freezer to come out the night before they are needed. And what happens if I ran out of my meals and hadn’t the time to MealPrep the day before? On here comes out the planning as well, be always ready with a plan B, for instance, I always have a bag of Brussels Sprouts or Broccoli stored in the freezer ready in the microwave after 6 minutes and Canadian Bacon in the fridge as one option. Another option would be a protein bar, today I tried the Syntha-6 Protein Crisp Salted Toffee Pretzel Flavor, and I was impressed.

Honestly is funny how all the whole post really started, I just finish to eat that protein bar and I thought why not going to share how tasty it was with my followers? 😁

Do you guys MealPrep? For how many days? What is your plan b? I would love to hear about you all in the comment.

Discipline

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I haven’t give up

It is a very long time that I don’t write a post, but I don’t want you to think that I have given up on my fitness journey, in fact, I haven’t at all and I am actually in a perfect spot right now.

There are many reasons why I haven’t written anything, but I guess all come down to don’t have many followers or even worst not getting many comments on my posts.

If you have seen where I started my journey, you would know by now that I weighed more than 80kg and today I am happy to announce that I reach a new low of 63kg.

Keeping forward with my journey I want to enjoy this upcoming Christmas with family and friends, so I am not planning to follow a strict meal plan there will be an entire 2018 to do that but I want to keep losing fat before commencing a clean bulk.

Fitness is a whole changing lifestyle but once you have adjusted to that is entirely worth it, so what are you waiting for