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.

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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

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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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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.

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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.

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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!

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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.

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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.

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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…

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Work It – Digital Scale & Body Analyzer!

If you have read one of my previous articles, Why You Should Keep a Fitness Journal, you know that I would have loved to purchase a Body Analyzer Scale.

I have been looking forward at this purchase from months now and I decide a few weeks ago to go ahead and get one. My choice went on The Vanity Planet Work It Digital Scale & Body Analyzer. It uses BIA (Bio Impedance Analysis) technology which passes an undetectable electrical current through the body to measure your vital body composition statistics. While you stand on the stainless steel pads, Work It not only calculates your weight, but also your body fat percentage, total body water percentage, bone mass, and muscle mass. By monitoring your body’s stats on a regular basis, you can indicate opportunities for growth, and make the changes you need to your lifestyle, workout or daily routine.

Body Fat % – too little or too much body fat can negatively impact your health.

Muscle Mass – loss of muscle can decrease joint flexibility and strength as we age. Tracking muscle mass helps to ensure that weight loss is actually fat and not healthy muscle.

Bone Density – Our bones naturally weaken as we age. Drastic weight fluctuations, as can happen with a crash or yo-yo dieting, may also negatively affect bone density.

Water Weight – Water makes up more than half of our body weight, and ensures that our cells are functioning properly. Maintaining a healthy water weight ensures that you’re losing fat while staying hydrated and healthy.

You can have up to 8 users so one scale will be good for the entire family and you can choose 4 different settings Man / Athlete Man / Woman / Athlete Woman, the athlete setting is recommended for a person having 12 hours or more a week of workout. Here is my first point, I have read in various comments that the scale is quite precise. I have used at first the Athlete Man setting and found out that for me was quite erroneous so I have changed around in Man setting and is much more close to the reality or at least this what I think. In the near future I will make a DEXA Scan so I will be able to compare the values and give a precise judge on the values.

If you are wondering about the price, I have paid 49,99$ plus tax and shipping cost for a total of approximately 64$ some website shows the cost of the scale at 124$ which is just too much for this scale but 49,99$ is definitely a better deal.

The scale comes without batteries, so be prepared with 4 x AAA batteries, however be aware that for some reason the Duracell Batteries don’t work with the scale in fact I had to contact the customer care to get this information and purchase new batteries, I would have been pleased if this information would have been written somewhere when I receive the scale so I would have saved few $$.

Overall I am really happy with this purchase, although I cannot confirm yet the precision of the scale is always good to track your progress.

Do you have any digital scale & body analyzer? Would you love to have one? What do you think on my purchase? Let me know in the comment…

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Source: Vanity Planet Website

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.

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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.

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Life Update

This week so far has been hectic, gym class, workout, meal prep for the week, grocery, new haircut, working shifts and engaged on another little extra project which I will talk about later in the days.

The GRIT class on Sunday was fun with these amazing people in the picture since there are not too many people in the class so far the goal at the minute is to focus on achieving a good technique and form, I believe this is the best place to start.

I love to meal prep for the entire week or at least for all the days I know I will be extremely busy. Honestly, if I wouldn’t have this approach, I would not be successful with this lifestyle change.

I couldn’t handle anymore my “long” hair, so I decide to go for a clean and short haircut, I loved the idea to have long hair but every time I was dressing a cup I was feeling messy and couldn’t control it.

As usual, if you like to know anything or wish me to talk about anything in particular make sure to write in the comment.

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1000 Instagram Followers – Men’s Health & Lifestyle

I need to say this, I cannot really control my self from the excitement and happiness all together. Within 24 hours I not only hit the 100 Followers on my Blog but today I have seen 1000 Followers on my Instagram.

I am so happy and I cannot really express how much joy I have for this.

If you have not yet done so don’t forget to follow my Instagram account since my latest inventions on nutrition, news and good vibes are all there first.

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Another Goal Achieved

After my last night shift today and before a new block shift starting on Monday, I was feeling really drained. The day before couldn’t sleep much and change the body clock in such fast way doesn’t really help with the mood and motivation. I try to don’t sleep much either after the last night shift otherwise during the night I will stay awake and instead I want to get my body clock adjusted as much fast as possible to the normal daily life.

I was feeling so lazy in the afternoon when I woke up, just the idea to stand up and go to prepare a coffee was hard, but after texting back and forward with my wife, I decided to get up and actually went for a quick run.

Just right before the end of my running session, my Apple Watch said “Goal Achieved ” I really enjoy my Apple Watch it is another piece of motivation for me and helps to keep track of my activity, closing the rings is a sign of another day of small progress toward my final goal.

Do you have any fitness tracker that you use? Which one you have and what you love about it? Let me know in the comment.

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Why People Fail their Fitness Journey

It’s the start of the new year and the most common resolution is to get fit and healthy. The Fitness Centers around the world see an increase of traffic that eventually comes back to the normality by the end of March; but why? There are surely many reasons why but I believe that the most important ones that play a psychological factor are the following:

  • Setting an unrealistic goal

  • Being discouraged from lack of results

Setting an unrealistic goal

The mistake of setting unrealistic goals is a common and natural one, it’s not something to be ashamed of, but it is something to address. If you set excessively unrealistic goals, you set yourself up for disappointment which then will lead to giving up on your fitness journey. Not reaching goals results in negative emotions: disappointment, frustration, and feeling like a failure.

Be flexible, start easy and adjust with the time as necessary. If you have never exercised before choose what you like or may like and make it happen 2 or 3 times a week, if you feel like this is too much then drop down to 1 or 2 times until your body is ready for the next challenge.

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Being discouraged from lack of results

There’s no doubt that it takes several weeks or even months for your results to pop into the mirror. Some people can gain noticeable results faster than others, but that shouldn’t deter you from exercising. It’s important to keep your ultimate goal in mind and remember that you’re not going to suddenly become sculpted overnight, or over the course of a month, for that matter. Taking a picture of when you start will show how much change you have made when looking back and it will help to keep you on track.

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If you have read my previous posts, I commenced my fitness journey in April 2017 and since then I lost 16 kilos.
I first started by exercising 3 times a week, then I added a diet to it and now I am on a fully customized diet plan including workout 4 times a week.

My new challenge for 2018 is LesMills GRIT Training.

Don’t Give Up!

As simple as it might seem, giving up on your goal won’t fuel your passion or diminish your discouragement. If maintaining a trimmed down figure was easy to do, obesity wouldn’t be at the root of many health concerns around the world. You have the opportunity to not only change your lifestyle by exercising regularly, but also achieve high-quality health. Anything that is difficult to accomplish is worth doing, no matter how discouraging it might be. Even if you don’t see results today, remember that each workout pushes you one day closer to reaching your moment of visualization.

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And remember … NO PAIN NO GAIN.

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