The complete write up on Spiking!
4theking
Posts: 1,196 Member
It’s like a dream right? One day a week to stuff yourself a bit while dieting. It’s what I do every week and have been doing for……………..must be around 4 years or so now. I have always struggled with caving in and pigging out while dieting. I would do great, drop 10lbs, crave a pizza pie, and it was over. Of course, if you have already had a pizza, why not ice cream? The diet is already ruined right? This was my never ending story. Well at least till I ran into a guy named Russ. He had just stumbled across the notion, that allowing himself a day to enjoy the food he loved was actually helping him to lose weight. I quickly became intrigued and starting messaging him. Back and forth the messages went for several months. I started spending every spare minute I had researching the hormones and how everything worked. I shared some of that research with Russ for him to use on his book he was working on. That was probably three years ago or so. He now just completed his second book and it is soon to be released, but back to the original intention of this post………………….
I don’t know anyone that doesn’t love to eat. When you think of dieting you think of restrictions, and starving but it doesn’t have to be that way. I think of my spike day as a Thanksgiving feast once a week. I go to bed on spike day eve and dream of the food like it’s going to be Christmas morning. There are so many reasons to spike other than the fact it’s so fun to eat though.
Hormones: It is debatable on exactly what the hormonal response is to having one day a week to eat at a caloric surplus but there is no doubt you do get a boost. I am convinced there are some things we don’t even know about, that happen when we spike calories. What I do know for fact is the fat hormone leptin, which controls a lot in regards to fat metabolism, gets a 24 hour bump in its production. This bump not only helps with metabolism but also helps to fight cravings. Also, when you go low carb like on your low calorie days, the thyroid hormone will suffer. By having one day a week to eat a surplus of carbohydrates, you increase the conversion of the inactive thyroid hormone T4, to the active version T3. T3 is a powerful fat burner and a regulator of metabolism. When we speak of BMR, T3 is one of the main drivers behind it. One of the problems with the Atkins diet was this down regulation of the thyroid hormone due to little to no carbohydrates. Spike day will help to keep the thyroid healthy and functioning correctly.
Energy and workouts: When dieting a lot of people complain about feeling run down and tired all the time. As the body adapts to fewer and fewer calories and drops your BMR, and as your carbohydrate energy stores (glycogen) empty, your energy will suffer. Your spike day will refill your glycogen stores, in the muscles and the liver, and will give you lots of energy, specifically the day after your spike. My gym performance always goes up on my day after spike day workout.
Added benefit: Some people even see a Non-exercise activity thermogenesis (NEAT), response from spiking calories. Whenever I spike, I instantly get hot and fidgety. I will get restless legs and arms and just can’t sit still. It has been estimated that neat can account for an additional 300-400 calories burned per day. So if you eat 2400 calories on spike day and you burn off 400 without really doing anything, you are already down to 2000 calories which probably is barely over maintenance calories anyway.
Yet another benefit: A lot times when losing weight, the scale will lock up and you will not see a loss for weeks. Then all of a sudden you are down four pounds overnight. Why does this happen: When fat comes out of the fat cell to be used for energy, the fat cell for some unknown reason, fills with water. At a later date for another unknown reason, the fat cell lets go of the water and you see a loss on the scale. There is really nothing written on this topic but my theory is, by spiking your calories and carbohydrates, you pull a lot of extra water into the cells as water attaches to the carbohydrates at a rate of around 3 parts water to every one part carbohydrate. This large influx of water encourages the fat cells to let go of the water it is holding. Typically, if calories are set right, you very seldom see a plateau of any length of time. This can be very encouraging to see the scale moving each week.
Typical setup: For men, you eat BMR for six days. Macros should be in the area of Protein 40%, Fats 35%, Carbs 25%. Spike day would be 2xBMR. Macros for spike day Carbs 50%, Protein 30%, Fats 20%.
For women, eat BMR-100 calories for six days. Macros same as above. Spike day 1.5-2 times BMR. Macros same as above.
When I am setting someone up, I look at the whole picture. What kind of workouts someone is doing, how active they are in their job, their age, etc. I use the above guidelines and adjust as I see necessary. If you want a personalized setup, just ask.
I wanted to add:
Exercise calories should never be eaten with this plan. One exception would be if you were doing some kind of long distance running or similar training. Even then, you would probably only need an extra few hundred per workout.
You will gain weight after your weekly spike day. This is completely normal. As the week progresses, your weight will come back down and by spike day morning, should be lower than the week before.
I don’t know anyone that doesn’t love to eat. When you think of dieting you think of restrictions, and starving but it doesn’t have to be that way. I think of my spike day as a Thanksgiving feast once a week. I go to bed on spike day eve and dream of the food like it’s going to be Christmas morning. There are so many reasons to spike other than the fact it’s so fun to eat though.
Hormones: It is debatable on exactly what the hormonal response is to having one day a week to eat at a caloric surplus but there is no doubt you do get a boost. I am convinced there are some things we don’t even know about, that happen when we spike calories. What I do know for fact is the fat hormone leptin, which controls a lot in regards to fat metabolism, gets a 24 hour bump in its production. This bump not only helps with metabolism but also helps to fight cravings. Also, when you go low carb like on your low calorie days, the thyroid hormone will suffer. By having one day a week to eat a surplus of carbohydrates, you increase the conversion of the inactive thyroid hormone T4, to the active version T3. T3 is a powerful fat burner and a regulator of metabolism. When we speak of BMR, T3 is one of the main drivers behind it. One of the problems with the Atkins diet was this down regulation of the thyroid hormone due to little to no carbohydrates. Spike day will help to keep the thyroid healthy and functioning correctly.
Energy and workouts: When dieting a lot of people complain about feeling run down and tired all the time. As the body adapts to fewer and fewer calories and drops your BMR, and as your carbohydrate energy stores (glycogen) empty, your energy will suffer. Your spike day will refill your glycogen stores, in the muscles and the liver, and will give you lots of energy, specifically the day after your spike. My gym performance always goes up on my day after spike day workout.
Added benefit: Some people even see a Non-exercise activity thermogenesis (NEAT), response from spiking calories. Whenever I spike, I instantly get hot and fidgety. I will get restless legs and arms and just can’t sit still. It has been estimated that neat can account for an additional 300-400 calories burned per day. So if you eat 2400 calories on spike day and you burn off 400 without really doing anything, you are already down to 2000 calories which probably is barely over maintenance calories anyway.
Yet another benefit: A lot times when losing weight, the scale will lock up and you will not see a loss for weeks. Then all of a sudden you are down four pounds overnight. Why does this happen: When fat comes out of the fat cell to be used for energy, the fat cell for some unknown reason, fills with water. At a later date for another unknown reason, the fat cell lets go of the water and you see a loss on the scale. There is really nothing written on this topic but my theory is, by spiking your calories and carbohydrates, you pull a lot of extra water into the cells as water attaches to the carbohydrates at a rate of around 3 parts water to every one part carbohydrate. This large influx of water encourages the fat cells to let go of the water it is holding. Typically, if calories are set right, you very seldom see a plateau of any length of time. This can be very encouraging to see the scale moving each week.
Typical setup: For men, you eat BMR for six days. Macros should be in the area of Protein 40%, Fats 35%, Carbs 25%. Spike day would be 2xBMR. Macros for spike day Carbs 50%, Protein 30%, Fats 20%.
For women, eat BMR-100 calories for six days. Macros same as above. Spike day 1.5-2 times BMR. Macros same as above.
When I am setting someone up, I look at the whole picture. What kind of workouts someone is doing, how active they are in their job, their age, etc. I use the above guidelines and adjust as I see necessary. If you want a personalized setup, just ask.
I wanted to add:
Exercise calories should never be eaten with this plan. One exception would be if you were doing some kind of long distance running or similar training. Even then, you would probably only need an extra few hundred per workout.
You will gain weight after your weekly spike day. This is completely normal. As the week progresses, your weight will come back down and by spike day morning, should be lower than the week before.
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Replies
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Superb! Thanks for sharing!0
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Sounds cool, but what if my biggest fear is if I have a spike day I'll just fall off the wagon? Should I lost a lot of weight before I start spike days? As it is I can pretty much eat and be satisfied within the calorie goal mfp set up for me. However, I'm still completely clueless to a lot of things. I don't even know if the MFP calorie goal is too high as it is?
I'd love a personal program.
I'm 29 (soon to be 30 in June)
My activity level is limited meaning I don't do a whole lot other than stuff around the house or going outside with my dogs.
I'm 277.0 pounds at 5'3. MFP has my calories at 1480 (which sounds high).
Female (obviously)
Still trying to work out a proper work out routine - but refuse to give up on the 30 day shred I started today. I would like to add to that as well though.
So, yes any advice you have I'd be eternally grateful. I really want to bust out the fat loss!! I'm always up for constructive criticism and am always open for something new.
I am clay! Mold me master!
haha! 0 -
My physician worked with Russ and turned me on to his books last year. I followed this (mostly) and lost 40lbs
I had a hard time spiking the WHOLE day though. It gave me a KILLER workout the following day though!0 -
My physician worked with Russ and turned me on to his books last year. I followed this (mostly) and lost 40lbs
I had a hard time spiking the WHOLE day though. It gave me a KILLER workout the following day though!
Do you know if Russ on on MFP?0 -
And you keep your numbers the same no matter what? I mean, no eating Back calories or anything like that right?0
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Your welcome Shyam3001!!Superb! Thanks for sharing!0 -
And you keep your numbers the same no matter what? I mean, no eating Back calories or anything like that right?
Correct Kris. I failed to mention that. You don't eat back exercise calories.0 -
My physician worked with Russ and turned me on to his books last year. I followed this (mostly) and lost 40lbs
I had a hard time spiking the WHOLE day though. It gave me a KILLER workout the following day though!
Do you know if Russ on on MFP?
Congrats to you! He is but he is not very active.0 -
Sounds cool, but what if my biggest fear is if I have a spike day I'll just fall off the wagon? Should I lost a lot of weight before I start spike days? As it is I can pretty much eat and be satisfied within the calorie goal mfp set up for me. However, I'm still completely clueless to a lot of things. I don't even know if the MFP calorie goal is too high as it is?
I'd love a personal program.
I'm 29 (soon to be 30 in June)
My activity level is limited meaning I don't do a whole lot other than stuff around the house or going outside with my dogs.
I'm 277.0 pounds at 5'3. MFP has my calories at 1480 (which sounds high).
Female (obviously)
Still trying to work out a proper work out routine - but refuse to give up on the 30 day shred I started today. I would like to add to that as well though.
So, yes any advice you have I'd be eternally grateful. I really want to bust out the fat loss!! I'm always up for constructive criticism and am always open for something new.
I am clay! Mold me master! haha!
haha! If what you are doing is working, I wouldn't change anything. You are losing right?0 -
Definitely interested...but not til I get back heading for Cuba tomorrow !! Planning on a very relaxing fun filled week , then back on track for April first!!0
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Definitely interested...but not til I get back heading for Cuba tomorrow !! Planning on a very relaxing fun filled week , then back on track for April first!!
Wow! Enjoy your trip. Let me know if you want to start it.0 -
I will for sure as soon as I get back....not planning on over indulging too much but I'm not gonna bean angel either...lol. See you back here April 1 st.0
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Not lately. I lost 9 pounds in the beginner but been stuck for about a week at 277. I am not one to complain, so I just keep at it hoping to see more pounds drop when they are ready I know it's not a miracle and it takes dedication 0
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Not lately. I lost 9 pounds in the beginner but been stuck for about a week at 277. I am not one to complain, so I just keep at it hoping to see more pounds drop when they are ready I know it's not a miracle and it takes dedication
One week isn't bad. Keep at it!0 -
I will for sure as soon as I get back....not planning on over indulging too much but I'm not gonna bean angel either...lol. See you back here April 1 st.
lol OK Enjoy your trip!0 -
Thanks for this write up, and group! I am following a bit closer to Russell's guidelines, it's a great plan!0
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Starting Monday...spike days will be on Sunday0
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great idea! i'm trying to eat lower carb, but one day a week i could do. i'm shooting for 97-150 most days. how many carbs should i eat on the spike day?0
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great idea! i'm trying to eat lower carb, but one day a week i could do. i'm shooting for 97-150 most days. how many carbs should i eat on the spike day?
50% of calories, and carbs are 4 calories per gm so if you were spiking at 2500 calories, carbs should be around 300gms or so.0 -
two more days till spike. i am so ready for chocolate eggs and pop tarts for breakfast. reese puffs and oreos, and a ton of sushi.
hallelujah.
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two more days till spike. i am so ready for chocolate eggs and pop tarts for breakfast. reese puffs and oreos, and a ton of sushi.
hallelujah.
Yum except for the sushi! Not sure what I am having yet, other than some of the 22 boxes of pop tarts I bought the other day lol0 -
Starting Monday...spike days will be on Sunday
I like it. I have found having the same day every week to spike is best.0 -
Tomorrow morning I start the spike. I am counting down the hours till bedtime! lol0
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Would this plan work if you have an undiognosed thyroid problem? I don't know if I do or not but I haven't been able to loose any weight the last 3 attempts. The last being now. Haven't been able to loose anything in a month! A few years ago when doing the same thing I could easily loose .5 - 2 kg every week! So I'm about to give up again as wk after wk with no loss and no change in measurements, just does my head in and I just want to cry!0
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Would this plan work if you have an undiognosed thyroid problem? I don't know if I do or not but I haven't been able to loose any weight the last 3 attempts. The last being now. Haven't been able to loose anything in a month! A few years ago when doing the same thing I could easily loose .5 - 2 kg every week! So I'm about to give up again as wk after wk with no loss and no change in measurements, just does my head in and I just want to cry!
Why not get checked out?
If your thyroid is not working correctly, this will not fix that. That being said, I have seen people that couldn't lose anything then switched to this kind of setup and their weight loss took off. A couple people come to mind that had been plateaued for months, started this program and they lost 40, 50, 60lbs. Like I stated before, I am not sure anyone understands exactly what is going on here completely, but it can definitely get things moving.0 -
OK. Here's my plan...As of a week ago, I weighed 179. I'm 39 and would like to get down to 150 by June 11, 2013 (if possible). I started my actual journey June 20, 2010 at 237 lbs. I'm around 5'8 and am a freelance writer and stay at home mom. I aim for workout 6 times a week 60-90 mins. Usually like to burn around 400-500 cal. a time, but this last week only got 250-380 calories per workout
. I believe my BMR is somewhere around 1580 so if I decrease that it would be 1480. Currently, I've been eating 2000 calories and am usually really hungry on that. I admit at times (dinner and night time after..I don't make the best choices)...but other times I do and I'm still starving. I don't know if you could help me out? I eat some carbs, wished I could cut them out, but love some of them of course. I have autoimmune thyroid issues, but don't blame weight on that...I've lost before on the issue, so I know it could be done. Your thoughts??? 0 -
OK. Here's my plan...As of a week ago, I weighed 179. I'm 39 and would like to get down to 150 by June 11, 2013 (if possible). I started my actual journey June 20, 2010 at 237 lbs. I'm around 5'8 and am a freelance writer and stay at home mom. I aim for workout 6 times a week 60-90 mins. Usually like to burn around 400-500 cal. a time, but this last week only got 250-380 calories per workout . I believe my BMR is somewhere around 1580 so if I decrease that it would be 1480. Currently, I've been eating 2000 calories and am usually really hungry on that. I admit at times (dinner and night time after..I don't make the best choices)...but other times I do and I'm still starving. I don't know if you could help me out? I eat some carbs, wished I could cut them out, but love some of them of course. I have autoimmune thyroid issues, but don't blame weight on that...I've lost before on the issue, so I know it could be done. Your thoughts???
The more you decrease carbs and increase protein, the more satisfied you would be on limited calories. If you eat crap food at night time, specifically high in carbs, you will be starving the next morning because of the swing in blood sugar and rise in insulin. I think if you could eat high protein at night, you would be able to stick to lower calories the following day. Also, be sure to hit around 30gms of fiber per day to help with hunger issues. I always like to use myself as an example. Right now I am a large male at 229lbs and I can go five days in a row right around 1500 calories. If I can do it, you can too.0 -
So, even if I'm working out a bunch and burning say 500 a day for 6 days, I'm not starving my body either?0
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So, even if I'm working out a bunch and burning say 500 a day for 6 days, I'm not starving my body either?
With the spike day, you will be fine.0 -
My significant other and I are starting p90x next week...I would like to do a spike day...he has IBS and Crohn's disease...so his meals are pretty planned out...so should I do the diet plan for the p90x or can I have a spike day...my BMR is roughly 1380... I'm pretty excited that I'll have a partner to motivate me, but he can eat a bunch of crap food and doesn't gain an ounce, sometimes it bothers his stomach and sometimes it doesn't, I eat crap food and I'm bloated for a week...so any advice would be great !! I'm planing on doing doubles for p90x...0
