Dear White Potato, I am Sorry!
When I was 8 years old, my aunt told me I was going to turn into a french fry. THAT’S how much I loved them. When I got into middle school though, I realized I was not going to attain the Greek God-like body my brother had (he is four years older than I am) […]
Buckwheat Oat Flour Waffles
I threw this together on a saturday morning – it was SUPER good. I will say that you can replace any of the flours with a good vanilla protein powder and it comes out great. Checkout the video!
Week 16 Bodybuilding Preparation
I started around 223 pounds (more or less) and now I am down to 210-211 pounds. I am staying VERY strong (even stronger in some lifts) during this slow descent. If you are interested in what I am eating, for sure check out my Instagram and Dr. Spencer Facebook page.
The Fat Loss Workout I Prescribe to my Patients
While diet is the most important part for weight loss in my patients, exercise still has its role. I don’t want my patients simply losing weight, I want them specifically losing fat and keeping their muscle. I also want them healthy, which exercise is an essential part of (metabolically speaking). My goal is not to […]
What I am eating now – Week 12 Bodybuilding Prep
I have been getting asked about what I am currently eating as I cut my weight down for my July 12th show. I am around 213 pounds (down from 225ish). Calories are down to around 2600 daily with my protein staying at about 220 grams and fat/carbs dropping like flies each week (currently 70/275 respectively). […]