Monthly Archives: September 2017

Sep 14

Your Late Night Cravings

It’s 11 PM. You’re a week into starting your fitness journey and you’re sitting on the couch, stomach rumbling because you’re so damn hungry. For 10 minutes you have an internal battle with yourself. On one shoulder the angel is telling you to be good and resist the temptations. On the other the little devil is calling you a little bitch and telling you to go grab those potato chips you have sitting in the cupboard. One night isn’t going to hurt, right? You keep telling yourself that. You say “screw it” and grab those chips and eat them like a shark attacking a half eaten tuna. Next thing you know the entire bag is gone and you’re sitting there, stomach hurting, pissed at yourself for making such a dumb and rash decision. It’s more common than you think.

The first thing we have to address here is the fact that you’re hungry late at night. When I’m working with someone and they tell me how starving they are right before bed, the first thing I ask them is how many calories they’re taking in every day. If you’re hungry, that’s your body telling you to eat. When I’m hungry I eat. It’s not rocket science. There is a reason my body is telling me to eat food. But if you’re THAT hungry right before bed, there’s a good chance you’re just not eating enough throughout the day. I was in that position when I first made a change in 2008 and would sit there pissed off that I couldn’t eat anything. So instead, I did what every person told me to do, drink water. Yeah, that never fucking worked. My hunger didn’t magically go away after I drank a glass of water. It always cracks me up, too, when people say “if you’re hungry, maybe you’re just thirsty.” No, I’m pretty sure I know the difference between hunger and thirst. When I’m hungry I eat food, when I’m thirsty I drink water. It’s not hard to understand. But nobody should get to the point where they are starving. All that does is lead to giving into temptations. Instead, try eating more throughout the day. As a 5’7″ dude that has quite a bit of muscle, I have to eat around 2,700 – 3,000 calories per day to be comfortable later in the evening. If I’m low, my body let’s me know how angry it is at me by giving me hunger pangs.

Have you ever noticed that you crave carbs late at night? It’s never “Oh man I need to eat some chicken right now.” Rather, it’s “Where the hell are the Lucky Charms?” There can be a few reasons for this. First, you’ve not kicked your sugar addiction. Did you know that sugar is just about as addicting as cocaine? No? Now you do. If you ever go from drinking 2 cans of soda a day to quitting cold turkey, you understand how bad the withdrawal symptoms can be. Shaky, headaches, and other annoying symptoms. I’m not going to go into detail about this, but this is one of the many reasons why you need to move from consuming processed sugar to complex carbohydrates you find in fruits, veggies, and whole grains. It will be tough and you will have some intense sugar cravings for a while, but eventually they will subside. The other reason could be that you’re actually carb depleted. A lot of people like to do the whole no carb thing when trying to lose weight, which I think isn’t the smartest idea, but none-the-less they do it. Personally, I believe that carbs play an important role in results. I think that carb cycling is fine, where you’re doing 1 day of very low carbs and 1 day of high carbs, but eliminating carbs all together can lead to cravings and being physically drained. (You can check out my carb cycling plan here). Carbs are important for energy. If you’re not consuming any carbs, of course you’re going to crave high carb foods late at night. You’re body is craving the glycogen.

So what can you do? Normally I tell the people I work with to grab a small high protein or healthy fat food, such as a handful of almonds, a tablespoon of peanut or almond butter, or a “fat bomb”. I’ll include the fat bomb recipe at the bottom of this post. But the worst thing you can do is grab a high carbohydrate food. When you eat carbs they increase glycogen in your body, which is used for fuel to get you through the day and any physical activity you do, such as your workout. If that glycogen goes unused, which it will late at night, it will be stored as fat. That’s not something you want if you’re trying to lose some weight. Normally a high protein or fat food will be enough to reduce the cravings. Something else you can do is get rid of all the crap in your cupboards. When I first committed to a program back in 2008, one of the first things I did was go through my cupboards and throw away (or donate) all the shit food, such as Oreos. Man did I love my Oreos. But if it wasn’t there I couldn’t eat it. Instead I was forced to go for a healthier alternative.

Hopefully you now have some solutions on how to cure those late night cravings. If you have any questions or would like to be Coached by me, all you have to do is reach out to me on Facebook. I answer all my Facebook messages within 24 hours.

Peanut Butter Fat bomb

  • 2 TBS coconut oil
  • 2 TBS grassfed butter
  • 4 TBS peanut butter
  • 3 TSP cocoa powder
  • 3 packets stevia
  • 1 TSP vanilla extract

Mixed all together ingredient and put in the microwave for 30 sec & stir it very well and if need more dissolved put in the microwave again 15 to 30 sec then pour into mini cup cake size then put in the freeze at least 30 mins. SERVING: 12


Sep 05

The Spencer Carb Cycling Plan

Right now I’m in the best shape of my life. Have I been leaner before? Yeah, when I was about 16 lbs lighter than I am now. I was ripped as hell, but I also lacked strength. In the past, it’s always been one or the other. I was either strong, big, and bulky or shredded and weak. It was never both. Over the past few years I’ve been working hard on finding a great balance between the two and I’ve figured it out. I’m lean, in probably the best cardio condition of my life, but yet still strong. Of course a lot of that has to do with the type of workouts I’ve been doing, but my nutrition has played the biggest role. I’ll get to what type of workouts I’m doing in another post, but for this one I want to explain my nutrition plan in detail. I want to talk about how a carb cycling plan is what has led me to being in the best overall fitness level in my life.

The Keto Plan

“But Josh, I thought you shifted to a Keto diet?” I did for a while. But as I stated in one of my recent “Just Man Up” videos on my Facebook page, it wasn’t sustainable. At least it wasn’t for me. I know a Keto plan works for some people because I’ve got friends who follow it successfully and have gotten outstanding results, but again, it just isn’t for me. Why? I don’t exactly know why. All I know is that when my body fat % dropped to a certain point with Keto, I began to feel extremely worn down and sluggish, especially after my intense workouts. My body needs carbohydrates for energy while I’m following an intense workout regimen. Plus, following a Keto diet is tough to do during the weekends when you go out to eat or want to have a few drinks with your friends. One beer or mixed drink can knock you right out of ketosis. I want to be able to enjoy life. I don’t want to have to constantly stress over possibly being knocked out of ketosis and that’s what was happening for a while. Did Keto work for me while I was doing it? Absolutely. I leaned out quicker than I have in my entire life, but eventually I just couldn’t sustain it anymore.

Spencer Carb Cycling Plan

I’m still following a high fat plan. Contrary to what most people believe, high fat intake doesn’t necessarily mean you’re going to gain body fat. Usually the opposite is the case if you’re consuming the right kinds of fats. There are an incredible amount of benefits to eating foods like coconut oil (contrary to what the biased American Heart Association will tell you), avocado, fish, and almonds. One of those benefits is the ability to battle inflammation. Since I shifted to a higher fat plan, the pain associated with my disease has basically disappeared. Of course there are other factors involved there, but I believe the high healthy fat intake has played a major role. But just because I stopped Keto doesn’t mean I stopped eating healthy fats. I would say about 50% of my calories per day still come from healthy fat sources. I just have decided to add back in some healthy carbohydrates.

What is carb cycling?

In 2009 I was very close to the condition that I’m in now. At the time I tried out carb cycling for the first time and saw how well it worked for me personally. Basically what I did was a day of low carbs (1-2 servings), which was on my cardio days, and a day of high carbs, which was my resistance training days. The reason for the low carbs on cardio days was so that my body would focus on burning body fat for energy instead of targeting the glycogen in my system. If you didn’t know, you get glycogen from carbohydrates (rice, pasta, breads, fruits, vegetables, etc.) and your body uses that glycogen to give you energy throughout the day and during intense workouts. When it’s not there, body fat and muscle are targeted for fuel. That’s why I stress the importance of using a good quality BCAA supplement during your workout if you’re carb depleted, to stop the body from using muscle for energy. Then on my resistance training days I load up with carbs so that I have enough glycogen to provide the energy I need to get in an excellent strength workout. This is what I’ve been doing for the past 2 months and I’m seeing incredible strength gains and staying lean because of it. It’s one day of high carbs and one day of low carbs and I keep alternating. Also, I forgot to explain, on the high carb days I’m pretty much taking in a healthy carbohydrate at every meal. I’ll give a low carb and high carb sample day below.

Low Carb Sample Plan

  • Breakfast – 4 whole cage free eggs scrambled with peppers, onions, 2 slices nitrate free bacon, and black coffee
  • Snack – fat bomb
  • Lunch – 6 oz. organic chicken salad with peppers, onions, olives, and homemade italian dressing
  • Pre-workout – 2 scoops Energize
  • Post-workout – 1 scoop vanilla vegan Shakeology, banana, organic almond milk, 1 cup spinach, 1 tablespoon organic almond butter, ice, and blend
  • Dinner – 6 oz. grilled chicken, zucchini, and asparagus
  • Snack – fat bomb

High Carb Sample Plan

  • Breakfast – 4 whole cage free eggs scrambled with peppers, onions, 2 tablespoons organic ketchup, slice of Ezekiel bread with avocado, and black coffee
  • Snack – large handful of homemade trail mix (almonds, cashews, raisins)
  • Lunch – 6 oz. organic chicken salad with slices apples, pecans, strawberries, and homemade dressing
  • Pre-workout – 2 scoops Energize
  • Post-workout – 1 scoop vanilla vegan Shakeology,┬ábanana, organic almond milk, 1 cup spinach, 1 tablespoon organic almond butter, ice, and blend
  • Dinner – swordfish with brown rice
  • Snack – strawberries and a tablespoon of organic peanut butter

So that’s what I’ve been doing to get such outstanding results. Again, in this post I only covered the nutrition aspect of it. The workouts I’m doing are playing a big role as well. The Spencer Carb Cycling plan is what works best for me. Questions? Just comment below and I will respond quickly. Or you can just message me over on my Facebook page. If you’re ready to fully commit to making a change, I started a 30 day “Become a Badass” group every month. Fill out the BADASS FORM if you would like to take part.