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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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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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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What Time I Workout 

At the very beginning of my fitness journey didn’t know what time was the best for me to workout. Of course, my best time could be not your best but I have a good reason why I love to workout in specific hours and those are lunch time until not later than 3 pm.

My workout doesn’t go over the 45/50 minutes and to be able to do that I rest between the set not more than 60sec, unfortunately, this is not happening for the majority of those guys that between a set and the other are distracted by their smartphone making that minute rest for them to become 5 minutes.

This is not only making their workout useless but also slowing down the others without realizing it.

Of course, my time can be difficult to follow for the majority of those having a daily job the good news is that I have found a spot at 5 pm that works as well.

And you what time you like to workout, leave me a comment below.

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

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

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

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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. 

The Challenge has commenced

Hey guys,

the challenge has commenced. It is a week now already, I have started my workout, thrown all the junk food, prepared my supplements and started with my clean eat routine.

I will keep you posted on my progress, I am also opening a YouTube Channel where I will post my recipe, talk with you all and interact, would love to receive feedback and comments.

All of this for me is becoming part of my journey for my healthy life. Why you don’t join me as well, be together will be more simple.

Follow me on Facebook – Click Here

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