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Stefano Bernardi
traineo Newbie
Posts: 4
Stefano Bernardi
This member has no personal statement yet!
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# Posted: 28 Apr 2008 13:16 - Edited by: dna_05
Click here for full dimension
This is just one month of eating healthy stuff, and training at the gym not so regularly.
Now I am continuing a bit more constantly and i am also gaining muscles, without loosing weight.. just fat!
In 2 months this is what i got:
Waist: 92cm to 86 cm (36,2 in to 33,8 in)
Weight: From 79kg to 76kg (174lb to 167lb)
Fat %: 21% to 14-15%
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THE NEW ME
The Master
Posts: 2856
THE NEW ME
HIGHEST WEIGHT 240 in 2000-2002
HIGHEST BODY FAT MEASURED-44% AT 170
CHALLENGE 1: SEPT 07-DEC 07
-LOSE 10 POUNDS-158-148-
achieved
new goal-lose another 10 by Dec 15
not achieved-Dec 15-weight 142.5
(total weight loss during challenge=
15.5 pounds)
-RUN A MILE- achieved on-NOV 7
new goal-run 2 miles-surpassed
new goal-run 2.5 b/w Nov 7 and
Dec 15.-achieved
-LOSE 5% BODY FAT-achieved
CHALLENGE 2 DEC 15-MARCH 15
-LOWER BODY FAT by 5% ( not achieved fully but as of 1/08-need to reevaluate-add muscle instead)
-RUN 5 MILES-Achieved on 1/11/07
new goal-6 miles by March 15 at
5.0 speed or 5 miles at 5.5(neither achieved and not goals anymore-may try for fun)
-LOSE 10 POUNDS -142.5-132.5 (not achieved but very close- 132.6)
6 month progress
-lost 25. 4 pounds
-lost 9% body fat
-ran 0-5 miles
Challenge 3 March 15, 07-June 15
-goals -follow plan by nutritionist and trainer
-main goal gain lean mass
Daily goals-
-follow meal plan and move every day
Goal of beating personal best-
run a marathon
weekly goals
-gain muscle to the best of my ability
3 month goals
-see above-reestablish every 3 months
12 month goals
-maintain all the above goals
ultimate long term goal
-be fit, healthy and confident with body
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# Posted: 28 Apr 2008 14:30
what is your diet and exercise routine?
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Rachael M
Fitness Guru
Posts: 1974
Rachael M
I am a triathlete trying to lose some weight so I can improve my times. I love traineo and the very motivational people on here.
Basic info: 5'9", 22 years old, mechanical engineer :)
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# Posted: 28 Apr 2008 14:33
Great job Stefano!!! Keep up the great work! And welcome to Traineo!
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Stefano Bernardi
traineo Newbie
Posts: 4
Stefano Bernardi
This member has no personal statement yet!
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# Posted: 28 Apr 2008 14:40 - Edited by: dna_05
I don't have any strict diet,
i just eat helthier than before.
i took out: bread, fried stuff, chocolate (i eat it just sometimes), sparkling beverages (coke and stuff), beer, less sauces.
I put in: vegetables, fruits, so many chicken breasts, tuna, egg whites etc
I try to eat small meals during the days, that helps a lot.
I went from like 2 cups of water a day to almost 2-3 liters.(3 liters = 101.442068 US fluid ounces)
The workout has been really simple just to start:
Cardio: Muay Thai (Thailandes Boxing)
Weight: Simple all-muscles circuit.
Abs: 200-300 day 3 days a week.
Now it is:
Cardio: 30 mins at 11.5km/h (that's more than 5k)
Workout: Day 1: Chest and Triceps Day 2: Biceps and Shoulders Day 3: Legs and Back
Abs: 500+ each day
I try now to go 5 days a week but i never manage.
I also drink a bit when i go out with friends on the weekends. That's bad and i'm gonna cut it off soon.
Any suggestions on my cardio?
Thanks!
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Minu ~
The Master
Posts: 2581
Minu ~
N u t r i t i o n
I g n i t i o n
C u l t i v a t i o n
E x e r t i o n
One can never be too N.I.C.E.
BELT NOTCHES for 2008:
- Mistressed the PULL-UP!
- 2, 1.2km lake swims.
Video of proper Squat form:
http://www.traineo.com/11_5529_0.html
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# Posted: 28 Apr 2008 15:41
Bravo, Stephano!
Makes us wonder why we didn't always do the right things, mmm?
Again, fabuloso. 
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THE NEW ME
The Master
Posts: 2856
THE NEW ME
HIGHEST WEIGHT 240 in 2000-2002
HIGHEST BODY FAT MEASURED-44% AT 170
CHALLENGE 1: SEPT 07-DEC 07
-LOSE 10 POUNDS-158-148-
achieved
new goal-lose another 10 by Dec 15
not achieved-Dec 15-weight 142.5
(total weight loss during challenge=
15.5 pounds)
-RUN A MILE- achieved on-NOV 7
new goal-run 2 miles-surpassed
new goal-run 2.5 b/w Nov 7 and
Dec 15.-achieved
-LOSE 5% BODY FAT-achieved
CHALLENGE 2 DEC 15-MARCH 15
-LOWER BODY FAT by 5% ( not achieved fully but as of 1/08-need to reevaluate-add muscle instead)
-RUN 5 MILES-Achieved on 1/11/07
new goal-6 miles by March 15 at
5.0 speed or 5 miles at 5.5(neither achieved and not goals anymore-may try for fun)
-LOSE 10 POUNDS -142.5-132.5 (not achieved but very close- 132.6)
6 month progress
-lost 25. 4 pounds
-lost 9% body fat
-ran 0-5 miles
Challenge 3 March 15, 07-June 15
-goals -follow plan by nutritionist and trainer
-main goal gain lean mass
Daily goals-
-follow meal plan and move every day
Goal of beating personal best-
run a marathon
weekly goals
-gain muscle to the best of my ability
3 month goals
-see above-reestablish every 3 months
12 month goals
-maintain all the above goals
ultimate long term goal
-be fit, healthy and confident with body
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# Posted: 28 Apr 2008 15:49
congrats and thanks for sharing the info. if what you are doing is giving such great results, keep doing it!!!
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Minu ~
The Master
Posts: 2581
Minu ~
N u t r i t i o n
I g n i t i o n
C u l t i v a t i o n
E x e r t i o n
One can never be too N.I.C.E.
BELT NOTCHES for 2008:
- Mistressed the PULL-UP!
- 2, 1.2km lake swims.
Video of proper Squat form:
http://www.traineo.com/11_5529_0.html
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# Posted: 28 Apr 2008 15:57
And maybe check in to some HIIT style running. It's a RUSH.
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Angie Hudson
Fitness Guru
Posts: 650
Angie Hudson
I am using the Zone way of eating (www.drsears.com) to attain my target and increase my wellness.
I'm losing weight for my health, energy, and for my friend's wedding so no one mistakes me for Ms. Piggy's sister.
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# Posted: 28 Apr 2008 20:18
Ah-ya-ya! You're turning into a bona-fide hottie. Now, you just need to trim the chest hair into a heart shape on Valentine's Day for your girl - perfect!! 
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Jamie Green
traineo Newbie
Posts: 7
Jamie Green
This member has no personal statement yet!
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# Posted: 29 Apr 2008 17:19
Well done mate! You should be proud of yourself!
I haven't really done much weight/muscle training and have been focusing more on cardio. I'm a bit apprehensive about using the weight equipment though and everyone else seems to be so muscly and I'll look so weak in comparison. Still, you've gotta start somewhere!
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Shannon Smith
traineo Newbie
Posts: 20
Shannon Smith
Sweets did me in.
Evil little tarts aren't they?
My goal? Become fit and healthy. No white flour, no white sugar, and to focus more on health than "zomg it's so yummy though!". Change my body, change my mind.
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# Posted: 1 May 2008 09:45
Great Job!
You make me want to try harder to reach my goal! Congrats!
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zeb r
traineo Regular
Posts: 47
zeb r
20 year old uni student hoping to drop weight to a sustainable level and increase muscle
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# Posted: 4 May 2008 13:23
Well done man looking leaaan
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Ryan F
traineo Fanatic
Posts: 97
Ryan F
This member has no personal statement yet!
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# Posted: 4 May 2008 23:19
Quoting: Jammers Still, you've gotta start somewhere! Precisely. A friend and I started the Stronglifts program just over a month ago and we felt pretty silly using tiny amounts of weights (way less than our max) while working on form. It doesn't take long, though, before you end up with a decent amount weights.
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