brucedelaney Member

^ 100% agree with this!

Exactly the reason I was asking about it. I'm planning to do a modification on the UD2.0

Yep, just wanted to know if a good cardio session was capable of finishing off the job the day before a refeed. Based on what people are saying.... yes it will.

Typically you'd be doing 3-4x10-15 rep sets per major muscle group at 80% of your max weight to reach total depletion.

Actually this is incorrect. If you consume in calories your BMR you will lose weight unless you're in a coma which obviously if you're reading this you're not. You're not taking into account the calories you burn doing everything else during the day. The number of calories you burn in a day is the TDEE (Total Daily Energy…

I've been eating between 250 to 500 calories below my BMR for the last 9 months, have lost 63 pounds of fat and gained lean muscle mass in the process. I'm in the best shape of my life. Oh and I spike once a week at about 4000 to 5000 calories. Are you going to tell me and about 90% of my circle of support which is a good…

I owe about 80% of my weight loss to the Spike Program. More importantly, I owe 100% of continued diet compliance to the Spike Program.

Quote of the day right there.

if you can't find 10 minute workout that you really like... I recommend a brisk 10 minute walk around the block... it may not seem like much but if you do it just 3 times a week that's 30 minutes more of workout then you were doing before.... 1 step at a time ... the best workout is one you will stick to.... You can do it

nice link... bookmarked... Liked... and bumped!

I had 16oz of Grilled chicken that I grilled on the foreman grill at work and a cup of green beans.

Nuff Said!

#2 about exercise machines isn't that they don't calculate it correctly, it's that it doesn't subtract the amount of calories you would have burned if you weren't exercising. For example if you normally burn 2400 calories a day w/o any extra activity at all. That's 100 Calories an hour. If the treadmill states that you…

My normal daily calorie intake is around 1600ish (about an 850 daily deficit for me) calories a day with very high protein low fat and low carbs. If I strength train I allow myself an additional 250 to eat if I feel like it. I don't always eat the extra's that I allow. My Spike days are just the opposite, I try to…

there is a whole sub community of people on MFP of people who do Spike once of week. Myself being one of them. Without getting highly technical or over explaining the process. It works. Plain and simple. I've lost 40ish of the 50 pounds I've lost by spiking every weekend and just enjoying food. My Favorites are Pizza,…

I saw this thread and was planning to talk about calling it a 'spike' rather then 'cheat' day but I think Russell pretty much summed it up!

Heh, wonder if the author of that article read your book?

I'm a fan of Body Fortress, you can buy 2 LB containers at Walmart for $15, I mix it in my coffee some days, make smoothies, or even mix it in to yogurt. It's very low in carbs, 140 Cals, 26g Protein per scoop.

4Theking is my inspiration. He's a fellow Spiker, has taken himself from a similar build to what I am to a lean mean weightlifting machine. On top of all that, he's taken on the role of a coach for me and many others on here.

http://www.chilis.com/EN/LocationSpecificPDF/MenuPDF/001.005.0000/Chilis_Nutrition_Menu_Generic.pdf

Brown about 4 oz of the Ground Beef, Add water and a beef bullion cube and 2 cups of frozen mixed veggies bring to a boil and enjoy a huge helping of Veggie Beef Soup.

What he said

Russell you know I'll be a part of it... been looking forward to it all week!

I'll concur with the others in saying that it was the sodium that caused you to retain water. Just remember every pint of water is 1 pound and every gallon is 8 pounds. (adds up fast doesn't it)

I have also been living the spike life, for 6 to 8 weeks now. I didn't start it to fix a plateau since I've never really seen one but I started it because I didn't want to hit one and on top of all that once a week I get to reward myself for being true to my plan during the week. I lift weights 3 times a week. I eat clean…

I've been spiking for nearly 2 months now and the fat is dropping, I eat 500 calories below my BMR on days I don't work out and at my BMR on days I do. I'm never hungry and some days have a hard time getting all of my calories in. Russell is just making people aware of the group which wasn't even started by him. PS - Look…

I'll have to try out the chicken for an occasional treat even though the sodium is a bit higher then I like for that size portion.

your profile is private.

Cardio doesn't reduce "Belly" fat, in fact cardio itself doesn't reduce fat, being in a caloric deficit reduces fat as body fat % goes down so will your belly fat or leg fat or where ever it is that your body likes to hold on to it. Cardio just makes it easier to reach a caloric deficit that causes you to reduce fat.

While it is more accurate, and I do agree with you. Not everyone has a digital scale and therefore measuring by volume is the only way it can be done. That being said, you can add anything you want to the database in your own form of measurement and I have found this to be the best way to make sure I reach the degree of…