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Scott Spence
Lived in Swanley UK
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Scott Spence

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Looks interesting, via +Den OfGeek​
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Scott Spence

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Experimenting with the #nutribullet.
Ingredients: avocado, salad leaves, handful of spinach, coconut milk and if we left it there it would probably taste like dog shit so 50g of #gonutrition #whey80 chocolate and we're done! I won't be using a straw with this
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+Scott Spence I've tried the milk. Yummy. I've been hearing about adding the oil. If you beat me to it, let me know what you think. 
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Love it!

Via +Notepad++
 
Best exception handling so far.
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Scott Spence

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If you diet without resistance training you lose both muscle and fat.

This is a well documented FACT.

Yet most folks want to lose the fat but maintain — or even gain — muscle.

Luckily, resistance training is a potent signal for your body to maintain muscle mass even during extreme diets.

This is also well documented in both men and women, young and old.

And if you want to stack the deck in your favor even more...

Altering your protein intake can also help.

In a recently published study by Dr. Stuart Phillips, 40 overweight young men (average age around 22 and average body fat of  24%) completed an intense 4-week exercise routine while maintaining a 40% caloric deficit (Only eating 60% of the calories they burn in a typical day).

The men were also divided into two group - an average protein intake group and a high protein group that was supplemented with whey protein powder.

The average protein group consumed 1.2 grams of protein per kilogram of body weight (about half a gram of protein per pound of body weight) while the high protein group consumed double this amount - 2.4 grams of protein per kilogram body weight (about 1 gram of protein per pound of body weight)

Now, these were bigger than average men (200-220 pounds), so the protein intakes were roughly 115 grams per day in the average group and 230 grams per day in the high protein group.

The men's body composition was measured by BIA, DEXA and BodPod (really good ways of measuring changes body composition)

After 4 weeks the high-protein group lost about 10.5 pounds of body fat and the average protein group lost about eight pounds of body fat.

Neither group lost any muscle mass, and the high protein group even gained a small amount (around 3 pounds). Every body also became stronger and better conditioned.

So yes - you can lose fat without losing muscle.

And yes, you may even be able to gain muscle while in a caloric deficit. Keep in mind this deficit was BIG and the 6-day per week workout program was INTENSE.

However, I have some other takeaways for you:

1 - This is also interesting support for the idea of ‘bursts’ of weight loss, giving it your all for 3-4 weeks then tapering back to something more manageable.

2- This is also support for the idea that extended periods of time spent in extreme exercise and diet are not good for men or woman. A lot is said about the dangers of extreme dieting for women, but men tend to get left out of the conversation. So it’s important to note that these men saw very drastic reductions in Testosterone by the end of the 4 week period (down into the low 100 ng/dl range). Obviously dieting and exercise is an effective way to lose weight. But extreme dieting and extreme exercise may come with some unwanted hormonal changes. I’m not sure if it was the diet or exercise or combo (most likely) that caused this drop in Testosterone, but it is something to think about if you (man or woman) are one of those people who push themselves super hard everyday in the gym and are severely restricting calories.

3- While this seems supportive of ultra high amounts of protein, keep in mind that even in the face of a grueling workout routine and a 40% reduction in calories the men eating around 100 grams of protein per day did not lose any measurable amounts of muscle.

Bottom line is that I think this is excellent support for the Eat Stop Eat approach.

*24 hour (ish) fast once or twice a week
*Responsible eating on the other days (not super restrictive dieting)
*Aiming for 70-120 grams of protein on most days (Since we're not cutting calories by 40% I doubt we need any more than this)
*Resistance training as the focus of our exercise programs.

Your friend,

Brad


PS -  Like these types of emails? Then I have something brand new you are going to LOVE... It's called the Advocate — an Eat Stop Eat newsletter subscription service. You receive high quality science based emails like this one,  2-3 times weekly without any promotional links or advertising... EVER.

And because you're already one of my subscribers you can secure this brand new service for just $9 a YEAR...

All Content you can use with Zero Advertising   ===> Subscribe to the Advocate Today!

(Note: If you have a credit card on file with us I’ll automatically subscribe you and deduct your first year subscription when you click the link Above. If not you will be taken to a secure order form)


PPS- If you don't want to subscribe to the Advocate don't worry, I'm still there to help you, still providing you tips and tricks, you'll just also get the occasional promotional email ;)


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+Terry Newton I do like Brad
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Scott Spence

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Quote of the Day
"Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education alone will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan Press On, has solved and will always solve the problems of the human race." - Calvin Coolidge
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Scott Spence

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HDR'd Walkie Talkie building
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Obviously this is why I'm not hitting my deadlift goals, must incorporate into my training plan!

Srs, do not do this, ever!

Do not attempt this, ever

Via +Fusion Performance Training
 
Want to take the #deadlift up notch? Do it on the stability ball! Functional AND strength training 😰

#Why #WTF #no
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The concept of deadlifting seemed insane to me at first, my back already hurts. The more I see about it I get that it would actually be very useful. I just hate everything about gyms and plan to continue my 34 year streak of never stepping a foot in one so I'll have to get there in my own inefficient ways
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Scott Spence

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Shocking!

That guy is no coach

Via +Marco Pedrazzoli
 
Do you think this guy is a properly qualified gym instructor? I'm not sure that's the correct posture.
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+Jason Scheffler​ good choice of words :) 'used to trust' 
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Scott Spence

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Awwww yusss!

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Oh man!
Netflix is developing a ‘Legend of Zelda’ live action series that is being called a ‘Game of Thrones’ for the whole family.
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Reasons I stopped reading daily newspapers many years ago. Same for EastEnders :)
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Concur. 
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210 kg #deadlift , #nope!
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+Chris Hussey it gon happen :)
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Scott's Collections
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Have him in circles
5,750 people
Janey Honeychurch's profile photo
Glen D.R. Heuker's profile photo
Michael Wilcox's profile photo
Ruffin Todd's profile photo
Muhammad Sadeem's profile photo
Mark Ayers's profile photo
Martyn Haigh's profile photo
BiologyCorner's profile photo
Firoj Sk's profile photo
Communities
30 communities
Work
Occupation
Analyst Developer
Skills
VBA, SQL, C#, Java, Android
Basic Information
Gender
Male
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Friends, Networking
Relationship
Married
Other names
scotty, scoot, spences10, scootah
Apps with Google+ Sign-in
  • Star Wars Capital
  • Hitman:Sniper
  • Sky Force 2014
  • Tap Titans
  • Soda Dungeon
  • Rapala Daily Catch
  • Prune
  • UltimateTennis
  • Fallout Shelter
  • Score! Hero
  • AdVenture Capitalist
Story
Tagline
Not meeting expectations since 1989 On a scale of 1 to even, I literally can not
Introduction
You can't cheat the grind, it knows how much you've invested.
It won't give you anything you haven't worked for.

Gadget freak, wannabe geek. Drum & Bass lover

Proud husband and father
Bragging rights
Been using android since cupcake!
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Previously
Swanley UK - Blackheath UK - Sunderland UK
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Scott Spence's +1's are the things they like, agree with, or want to recommend.
Rewire - Habit & Goal Tracker – Android Apps on Google Play
market.android.com

“Motivation is what gets you started. Habit is what keeps you going.” - Jim Ryun."Rewire" is a powerful app that can be used to track habits

PageSpeed Insights
developers.google.com

Web Performance. Learn more about web performance tools at Google, including browser extensions and APIs for Insights, PageSpeed Service, an

LocalCast for Chromecast/DLNA - Android Apps on Google Play
market.android.com

LocalCast is the number one casting solution on Android with over 2,000,000 users!Send videos, music or pictures FROM your phone or tablet,

Intermittent fasting diet for fat loss, muscle gain and health
www.leangains.com

Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berk

Contacts + - Android Apps sa Google Play
play.google.com

Contacts+ is the world’s leading contacts (phone book) and dialer app, powered with messaging, caller ID, SMS / caller block and contacts ba

Google Keep - notes and lists – Android Apps on Google Play
market.android.com

Quickly capture what’s on your mind and get a reminder later at the right place or time. Speak a voice memo on the go and have it automatica

Doddle
market.android.com

Doddle is the app that makes life easier. It allows you to: View the parcel you’ve ordered when it’s ready to be picked up. Receive push not

Journal (by Journey)
play.google.com

Capture life moments, from everyday thoughts to useful travel logs, Journey helps you to rediscover the joy of journal writing through the w

VBA: Zip Copier
hesseldewalle.blogspot.com

Ran into a problem of moving files contained in several zip files to different folders. This is part of the code I used. It moves the files

Paid To Poop
market.android.com

It's a universal law that everybody poops, and sometimes, nature calls when you are at work. But fear not, because now you will know exactly

Action Launcher 3
market.android.com

Action Launcher 3 is both a complete re-write and and a complete re-design. It takes everything you love about Action Launcher 2 and Google

Messenger
market.android.com

Stay in touch with friends and family. Messenger from Google is a communications app that helps you send and receive SMS and MMS messages to

Hits - Digital Sports Coach
market.android.com

It's a simple way to capture and measure your speed with Android Wear. Use with any sport. Left your radar gun at home? Forgot to order your

How to enjoy the perfect cheat meal - Telegraph
www.telegraph.co.uk

Cheat meals are all the rage, offering the calorie counting weight watcher a 'Get Out Of Diet Free' card. But can anyone stuff themselves st

Telegram
market.android.com

Telegram is a messaging app with a focus on speed and security. It’s super-fast, simple, secure and free. Telegram seamlessly syncs across a

Sleep Better with Runtastic
market.android.com

Zeichne deinen Schlaf auf, halte deine Träume fest, verbessere deine Schlafgewohnheiten und wache erfrischt auf - mit Sleep Better von Runta

Runtastic PRO
play.google.com

O coach Runtastic usa o GPS para mapear as suas atividades e acompanhar a sua evolução (distância, tempo, velocidade, calorias, altitude, ri

Room service woke me up even with a do not disturb on the door!!
Public - 2 months ago
reviewed 2 months ago
Public - 4 months ago
reviewed 4 months ago
Great, such an awesome place to spend time
Public - 5 months ago
reviewed 5 months ago
137 reviews
Map
Map
Map
Best burger, ever! Pro tip! get the seasoning on the side so you can have two types of chips for the price of one ;)
Public - 4 months ago
reviewed 4 months ago
Staff are great food is ok for all inclusive, rooms are sub standard at best.
Public - 5 months ago
reviewed 5 months ago