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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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

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.

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    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.

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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.

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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.

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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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Getting Back on Track after the Holidays

I never thought I would say this but I am really so glad that these holidays are over and family has finally left. Today, I had my real first day of my life back to the normality.

In this past two weeks I couldn’t exercise the way I usually did and I wanted, although I enjoyed the family visit and have spent time with them visiting places I never did before, my plans where to exercise every day or at least 4 to 5 times a week and get the most use of the surplus nutrition that was inevitable during the Christmas and New Year period for muscle gain instead.

Likely I never give up on my cardio routine, this helped to prevent the fat gain and today I am counting only 2 kilos of gain. I am sure the most of this is water retention so I guess that I will be totally back on track in a week or 10 days.

How you have overcome this holiday season? Have you been able to don’t gain weight and remain on track? How much have you gained in weight?

Let me know in the comment.     

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Les Mills GRIT why I choose it in 2018

Every time a year end we always set new objectives and goals, but why don’t remain on the same goal and make it even better. 2017 has given to me the fitness foundations and I am ready for a new challenge in 2018 that’s why I have decided to add to my weight training also this new discipline “Les Mills GRIT”.

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Les Mills GRIT is a 30-minute high-intensity interval training (HIIT) workout, designed to improve strength and build lean muscle. This workout uses barbell, weight plate and body weight exercises to blast all major muscle groups.

When it comes to The Grit series, the variety of the challenges, timing, blocks and compound moves makes it a one of a kind HIIT exercise, possibly even the hardest yet. The workouts, divided into three formats, Cardio, Plyometrics and strength target different athletic needs for the body. By combining strength, jump training and speed, you get to achieve the look and performance of an athlete. We all know power without speed is heavy and slow, speed without power is a good cause for breaking bones, but a combination of both is what makes the athletes and these are some of the benefits of HIIT, specifically here The Grit series.

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BENEFITS

  • Rapidly improve strength
  • Increase lean muscle
  • Set new fitness goals – then smash them!
  • Put your metabolism into overdrive, burning calories for hours after the workout
  • Forget hours of training – 30 minutes is all it takes

Have you decided which challenge you will take for 2018? Let me know what you think.

Silverio Post

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!

 

 

 

 

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.

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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.

 

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.

Ingredients:

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

Directions:

  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

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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.

 

 

 

2nd Week of 12 Week Challenge Program

It is almost 2 weeks I am in the 12 Week Challenge Program and I feel really great.

I feel definitely more energetic and I am enjoying my workout much more. Integration is helping as well and I have also both one of this one-gallon water jar to keep my water intake under the radar. I never thought I would be drinking such a big amount of water daily.

img_2332I weight my self-today and apparently, I haven’t lost anything, not even a gram, hahaha! The scale is trying to play with me!

I don’t mind cause I know that it is not completely true what the scale is telling me, yes indeed my weight is still the same but I have less fat and leaner muscles.

Let me know what you think if there is anything, in particular, you like me to cover.

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.

 

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

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