Here is Spencer's Blog from 2007 concerning weight loss. Sounds like he has changed his tune on several points. His picture from 2007 is included again, so you can see that this guy knows how to keep his body in shape. He didn't learn it from an E84 Challenge..:
FAT LOSS - How I lost 65 pounds of fat in 10 months
Current mood:creative
Ok.... weight watchers is a tool for some... BUT SAVE your money!!! LISTEN. You have all the power needed to change your mind and body within yourself. It's all about the metabolism... the efficiency and rate with which your body uses available and stored energy.
AVOID: starches such as white rice, pasta, noodles, white potatoes... yes, white potatoes... these create a huge "surge" in insulin shutting down your metabolism... For this same reason, avoid sugars (candy). Each time you eat that, you are choosing to shut down your metab. WHY the hell would anyone CHOOSE to do that??? The ONLY time one should really eat stuff like this is immediately AFTER a tuff work out to help insulin store much needed nutrients BACK where they are needed- inside of cells- which insulin is a carrier of such elements.
Learn to eat 1/2 your meal... stop... talk, drink water... then start again. It takes the mind 15 minutes to register if it is "full" or not (tummy). Learn to push away the plate when you are "satisfied" at a 6/10 full factor... 10 being stupid full, pants unbuttoned, which BTW is a result of water retention needed to digest starches, usually... If ya get hungry again, eat. But maybe you had too many carbs and not enough protein? Protein and fiber make you "feel full" longer and 35% of the calories are torched just moving them to the right places in your body.
DRINK water... COOOOLD water. Just 13 oz of cold water raises your metab. by as much as 33% over 45 minutes. NO ADDED FLAVORS cuz again.. this fools the pancreas into thinking it needs to secrete insulin. NO white potatoes with that steak... same reason... choose broccoli.
NO NO NO NO FRIED FOODS... If it is fried... "Let it slide..." Cardio Cardio Cardio AFTER liftin for 30-45 min 5x weekly OR first thing in morning on an empty stomache.
DO NOT skip breakfast!!! You lose 1/3 rate of metab. if you do.
If you desire to build lean mass while burning fat, you need to jog suuuper sllllow after your work outs... Trust me... it works.
Over all, do not feel gulty about eating tasty and high calorie meals with friends... you have to live. Just eat responsibly and in time... you will look amazing and feel FREE of having an overweight, unhealthy body AND YOUR MIND, and self-respect will be at ALL -TIME highs... =)
IT TAKES TIME and SOME dedication. This is a great start. If you are losing in inches and not pounds... and look and feel better... who gives a care? It's all about how them jeans fit your ass right??? Also.. it is not HOW MUCH you can lift... it is how much you LOOK like you can lift that matters- for weight lifters... Hope this helps you. Suppliments are another discussion. BE CAREFUL... HOWEVER, I do recommend that one should take SOMETHING with green tea/caffeine extract IF your blood pressure is under control, not taking blood pressure meds, and have no allergies to these. Better consult your doctor (covering my ass). These DO aid in weight loss. Better not get started on suppliments!!! Good luck... BTW... You look great JUST the way you are today! One last and final thing... I personally will never compete in a "show". The true competition lies within oneself, everyday. That is life. Rock on!!!
~Spencer
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