About me

Hey y’all,

My name is Spencer and if you’re reading this… i’m sure you know that. I’m a sophomore at Coe College in Iowa and I’m studying Athletic Training and Strength and Conditioning. I figure it’s appropriate that for me to be in those two fields I should have experience, knowledge, and the ability to demonstrate properly how to use my body to increase functionality and strength. Therefore I’ll be updating this blog with occasional posts that document my progress, certain obstacles I conquered, you name it.

I’m 6″; 164 pounds; ~15-17% body fat; ~44inch waist; and a skinny-fat mesomorphic body type.
My goal is to trim this body fat and begin a full body re-composition that allows me to keep the fat off and build muscle. I will be engaging in what is referred to as LeanGains intermittent fasting (http://www.leangains.com/) which is basically this:

I have a “feeding” window and a “fasting” window where I am allowed to eat and not eat. So, in my case, I will be allowing myself to eat from 12:00pm to 7:00pm while ONLY drinking water from 7:00pm to 12:00pm the next day. That brings me to a 7/17 split (eat/fast). The purpose of this can be explained in the link above but basically it is used to encourage specific, healthy eating while allowing your body to engage in an actually “digestive phase.”
I say this because most people are eating or grazing on foods from the time they awaken to the time they go to bed… this means the body’s metabolic “mode” is still in consumption mode instead of burning mode. In turn, it stimulate the burning of body fat after about 16 hours.

My plan will consist of a cut for 10-12 weeks that will evolve into a body recomposition. For the next 10-12 weeks I will be under-eating my TDEE (Total Daily Energy Expenditure) in order to have a caloric deficit each week of ~1 pound. It seems drastic and many of you may ask: “Dude, if you arent eating enough then when you lift you’ll break down muscle – what’s the deal with that?”
The answer to that is I will be using my muscles to the ability they have now and slowly increasing by increments of 5 probably every 1 1/2 to 2 weeks. The research I have conducted which took about 4 weeks to make this decision concluded that you simple need to “use it or lose it” but you don’t have to destroy your body.

In addition to meeting the caloric intake needs each day the calories and macros (carbs/fats/proteins) will cycle depending on the day – whether it’s a workout day or a rest day.

So to simplify it –>

Workout Day target macros
– carbs – 234g

– Fat – 39g

-Protein – 167g

Rest Day target macros–>

-carbs- 40g

-fats – 72g

-protein – 167g


So on workout days I will be eating more carbs and less fat while on rest days I’ll be basically eliminating carbs and focusing on proteins and fat.

I’ll post my specific workout schedule and max weights to-date on here. I do not expect large lifting gains (even though I’m not lifting that much) until after my cut. This body fat needs to go away!

Peace and love,


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