1st / 12 Weeks Challenge – Ended

What’s up, guys?

I know is a while since I don’t post but I got pretty busy lately and believe it or not following the program is a 24 hours work (Work – Gym – Meal Prep and Family).

Today I want to announce the end of my first 12 Weeks Challenge program and want to share some results. Why I said my first 12 Weeks Challenge? Well, because as you can see from the image, I still have a long way to go and cutting face is not ended yet.  Anyways in this 12 weeks, I have lost 3.7 Kg coming down from 70.7 Kg to 67 Kg not sure how much more I need to go down and even if I try to purchase a fat caliper since hasn’t arrived yet I cannot estimate what my fat percentage is.

I will keep my carbs pretty low this month before starting a new approach, I am considering to carb cycling which means alternate days of low carbs intake with other at high carbs intake, perhaps I will write a different post on the subject.

As always let me know what you think a leave me a comment to show some love!





Meals, is this dieting?

Hi all,

Today I have decided to share few pictures of my recent experiments and meals.

Feel free to leave a comment in case you like a full recipe.

1. Green Beans / Quinoa / Cod

2. Asparagus / Rice / Chicken with Curry

3. Asparagus & Peas / Brown Rice / Salmonimg_2518

4. Avocado / Bell Pepper / Brown Bread / Egg


5. Peanut Butter / Protein Pancakes / 0 Calories Topping


How to Calculate your Macros & Build your own Meal Plan

Hi guys,

whether you want to gain or lose weight the most important process you need to know and make to structure your meal plan is counting your macros, but what macros are exactly.

Macros Fridge.jpg

Macros are the Macronutrients, the three categories of macronutrients are carbohydrates, fat, and protein. The caloric combination of the macros is where that mysterious total number of calories comes from. Here’s the breakdown:

  • 1 gram of carbohydrates = 4 calories
  • 1 gram of fat = 9 calories
  • 1 gram of protein = 4 calories

So it’s not about how many calories are in your food, but what kind of calories are in your food. Even if you set a strict calorie limit and stick to it, you could be eating total garbage and not be getting the nutrients you need.

Decide whether you want to increase your metabolism, lose fat, or build muscle.

  • Boost Metabolism and/or Build Muscle: 40 percent protein, 35 percent carbohydrates, 25 percent fat
  • Lose Fat: 45 percent protein, 35 percent carbohydrates, 20 percent fat

There are many free online websites to calculate your needed calories, you can use perhaps the following Calorie Calculator.

Macros Cheat Sheet

Let’s get social:

Follow me on Instagram and in case you like to buy any product on Yellowstone Nutra remeber my code STUFANO10 to get immidiately 10% discount.


What is my secret for Weight Loss 

Lately, I was talking with an old friend and through comments on my social, I got asked what was my secret for Weight Loss and how I got results.

Although I am on a training plan which takes me at the gym 4 times a week the diet is 80% if you want to get good lean. There is a lot of food out there to choose and variety but of course, choose the correct food to eat will help you not only to feel more satisfied in the long run but also make sure that you take all the nutrient necessary. Some of the foods I use are eggs, Oatmeal, Whole Wheat Bread, Almonds, Avocado, Olive Oil or Coconut Oil, Chicken Breast, Lean Ground Turkey, Cod, Tuna, Salmon, Potatoes, Rice, Pinto and Black Beans, Broccoli, Green Beans, Asparagus, Cauliflower, Zucchini, Peas I love peas.

A good place to start is to spend a little of your time in the beginning on understanding what you are eating and choose the food that you would like to include in your diet.

The key to weight loss is achieving a negative energy balance, or taking in fewer calories than you burn, sure, it’s much easier to create a 500-calorie deficit through diet alone than it is to burn 500 calories through exercise, so you need to choose where you want to be and which kind of life you are having in order to properly calculate what is your caloric maintenance. If you look online and do some research there are plenty of free websites that will allow you to calculate your caloric maintenance, be aware that it is not really precise the calculation so after the 15th first days of your diet look the results and change the diet as desired, also the human body adapt fast to the changes and in order to keep getting results you need to change your diet after 4/5 weeks, of course, this means getting fewer calories each day 100calories, for example, will already make the difference.

Remember that I am a Yellowstone Nutrition Athlete | 💰Discount Code: STUFANO10 at check out http://www.yellowstonenutra.com if you are interested in any supplement or gym gear.

Follow me on Instagram @healthandbeauty4all


Rewarding your Gains

By now, if you have read my previous posts, you have learned that I have lost in this past months 11kg / 24.2 pounds and looking forward to loosing much more.

It is important to set up fitness goals but is also important to reward your gains. Following a strict meal plan sometimes needs a so called cheat meal which doesn’t only help to boost the moral but also will transform your body into a more efficient fat burning machine.

Of course you don’t need to exaggerate but for instance, you could decide that after you have lost a certain amount of weight you will have your reward.

I do have already decided what will be my next reward and when. And you have decided your reward and when? Please leave me a comment below and let me know …

Remember that I am a Yellowstone Nutrition Athlete | 💰Discount Code: STUFANO10 at check out http://www.yellowstonenutra.com if you are interested in any supplement or gym gear.

Follow me on Instagram @healthandbeauty4all

Delicious Chicken Breast

Hey, guys here I am again with another recipe.

Losing fat and be fit requires discipline and eat clean every single day no wonder why the majority of fitness guru and bodybuilder they have as the main source of protein intake the chicken.

There are really many ways to cook but it is also very simple to screw things up and get your clean meat messed up with high fat sauce or seasoning.

In the last months or so I have tried to prepare my chicken in many different ways and not always was an excellent meal. It is so challenging to get the chicken breast juicy, isn’t it?

Well then here I am in a very simple way preparing the most healthy, clean and juicy chicken breast of my life in a way that I never thought until today and that was also incredibly tasty.


  • 1 Chicken Breast
  • 1 teaspoon salt
  • Garlic and Onion Powder


  1. Clean the Chicken Breast of skin or fat around.
  2. Boil for 15-20 minutes.
  3. Use favorite herbs to improve the flavor 
  4. Serve and Enjoy

Chicken Breast Boiled.jpg


Let me know what you think and how you prepare your chicken breast I like to experiment new recipes all the time.

Also remember that I am a Yellowstone Nutrition Athlete | 💰Discount Code: STUFANO10 at check out http://www.yellowstonenutra.com if you are interested in any supplement or gym gear.




Yellowstone XM25 Preworkout

The XM25 CDTE System, also known as The Punisher, is an airbust grenade launcher fielded to soldiers serving in Afghanistan in 2010. It is arguably the most powerful hand held weapon in the history of the US Military. The XM25 was built to give an explosion into a Pre-Workout formula to fuel your workouts for skin tearing, muscle building, and fat burning pumps.


The ingredients that will serve for the best workout of your life are:


How To Use: Mix 1 scoop of XM25 with 8 oz – 10 oz of cold water and stir or shake for a few seconds. Consume 15 minutes before exercise. Begin with 1 serving to assess tolerance before considering increasing the dosage. For best results, combine with a diet and exercise program.

Visit Yellowstone Nutraceuticals website and use STUFANO10 code at check out for your 10% Off.



12 Week Challenge Program

Today is the day, a new beginning and a new challenge. I have decided to join a 12 Week Challenge Program so I will become closer and closer to my goal, to my wish, to that perfection that is in my mind and that I have looked for so long.
Through meal plan, meal prep and workout I will see how this will go.

Lately, I have joined the YellostoneNutra Team as well, visit their website at YellowstoneNutra.com and remember if you are interested in buying any gym gear or supplement use the following discount code to get the 10% Off at check out: STUFANO10

Follow me on Instagram.

Protein Promo – Chococlate Peanut Butter

Why did I join Yellowstone’s team as an athlete? Well, look at their protein flavours! Okay, just kidding. I decided to join their team because they take all of the clutter out of the industry.

Protein Promo

They don’t claim that their protein is going to make you lose 20lbs in 2 days or that it will get you a shredded body in 3 days. However, their protein is 100% Whey and their flavours are the best out of any other ones on the market. It is the cleanest protein and most effective. No fillers, no junk ingredients. This protein has 25g of protein and little to no fat/carbs. On top of that, its safe for lactose intolerant people. Not only that, but I can’t stress how amazing these flavours are. This Chocolate Peanut Butter Cup flavour taste exactly like the Reese’s candy. This will always be my go to protein from now on. I really encourage all my friends, family and followers to try this product and all of their other products. This company is fixing what’s wrong with the fitness industry! I strongly encourage you to try these products! If you do, please use my code for a discount! Their website is YellowstoneNutra.com

Code for discount: STUFANO10




Yellowstone Nutraceuticals 

Hey guys! I just recently got my hands on a new product from @YellowstoneNutra. I’ve only been using it for a short time but I already fell in love with their exotic flavours and formulas. Shipping was extremely fast and I can’t wait to try all their other products. Seriously, I reccommend everyone try this stuff to take their workouts and recovery to the next level. 

Baked Swordfish Steaks – Lemon and Herbs

We all know this, tasty recipes for your proper nutrition are not always behind the corner and in the kitchen, you need to use imagination if you really want to succeed.

Today I want to present to you all my latest kitchen experiment and not only was it delicious but just took 25 minutes to be ready.


  • 2 swordfish steaks
  • 1/2 teaspoon salt
  • 1 teaspoon Extravergine Olive Oil
  • 1 minced garlic
  • 1 Lemon
  • 1/2 cup minced fresh Parsley & Rosemary 


  1. Preheat oven to 365°F in the mean time place the Swordfish in a baking dish like in the picture and combine 1/2 teaspoon salt – 1 teaspoon Extravergine Olive Oil – 1 minced garlic – 1 Lemon Juice – 1/2 cup minced fresh Parsley & Rosemary and spoon over the fish. (Let the Swordfish marinate for 10 minutes turning one side to another after 5 minutes) 
  2. Bake, uncovered, 15-20 minutes or until fish flakes easily with a fork, basting occasionally.
  3. Serve and Enjoy


Strawberry Oatmeal Breakfast Smoothie

Hi guys and girls,

I am back with a fabulous and great smoothie recipe to get your day started.

Ingredients are:

  • 1 cup of milk (choose what you prefer)
  • 1/2 cup rolled oats
  • 1 banana
  • 14 frozen Strawberried
  • 1/2 teaspoon of vanilla extract (optional)
  • 1 1/2 teaspoon of white sugar


In a blender, combine all the ingredients. Blend until smooth. Pour into glasses and serve.

Enjoy your Super Breakfast!