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INTRODUCTION After
years of putting other people and issues ahead of my own health it was decided
that 2008 was going to be a rebirth of me. It all really started in November of
2007 after the end of a long term relationship I was in at the time. This situation
gave me plenty of time to reevaluate many aspects of my own personal health and
well being. In many ways it has became a blessing but sad that is what it took
to get me to take my own health seriously. I was taking better care of my cars
than my own body. During the summer of 2007 I did not feel well at all. I was
the heaviest I ever had been weighing in at a whopping 400+ lbs! I was in disbelief
that I weighed that much. I was easily winded, always tired and felt miserably
depressed. I had somehow slowly became someone I was not and would begin my journey
to prove myself that I could overcome this life challenge and prove to myself
I can change for the better even though other people have tried to say otherwise
in the past! One of the worst things you can tell me is that I can't do something,
because it will only make me more determined to find a way to pull it off. DISCLAIMER:
All the information presented on
this Website is for educational and resource purposes only. All reviews of supplements
are the opinions of the author. Jay-Spencer.com is not affiliated with any of
the companies or supplement manufactures mentioned on this site. All information
on this site is there to help you make informed decisions about fitness and supplementation.
The information on this page is NOT a substitute for or an addition to any advice
given to you by your physician or qualified health care professional. Always consult
your health care professional before beginning any weight loss program, supplementation
regimen , or exercise routine. Please understand that you are solely responsible
for the way information within the on this Website is perceived and utilized and
you do so at your own risk. In no way will Jay-Spencer.com or any persons associated
with Jay-Spencer.com be held responsible for any injuries or problems that may
occur due to the use of this Website. Jay-Spencer.com will not be held responsible
for the conduct of any companies and or websites recommended on this site. 
Above:
Jay Spencer at 400+ lbs in 2007 before diet and exercise program! DECIDING
ON A DIET PLAN FOR JAY SPENCER I have been on all different
types of diets in the past from low calorie to low carb with varying degrees of
success. When I first started exploring my different options I was looking towards
bariatric surgery to get the Lapband
system to control my eating because I was very frustrated with losing weight
in the past and gaining it all back and then some. I attended the informational
night at the hospital, did research online and met with my doctor to discuss the
option of bariatric surgery. I had joined the gym in late November
and started doing cardio and weight training. This is when I realized that I wanted
to become a body builder / weightlifter. I discussed proper nutrition with my
long time friend Andrew Ghalashahi who happens
to be a personal trainer. Andrew Ghalashahi has been bodybuilding for many years
now and has had excellent results. Andrew Ghalashahi is a true professional when
it comes down to training and diet. It was a no brainer for me to hire Andrew
Ghalashahi as my personal trainer. The results I have had so far with Andrew Ghalashahi's
assistance have been amazing and I am very pleased to train in the gym with him.
After learning the requirements of bodybuilding nutrition and comparing the nutritional
requirements of bodybuilding / weightlifting to the nutritional limitations of
bariatric surgery I decided to not opt for the Lapband system at this time. JAY
SPENCER'S DIET Losing weight without losing muscle is one
of the biggest challenges of my diet. I restrict my caloric intake for six days
a week and give myself one cheat day
a week to boost metabolism and manage cravings. I currently eat five small meals
a day to help keep my metabolism running fast. I consume on average 1500 calories
a day, less than 30 grams of fat, less than 130 grams of carbohydrates, and I
try to take in a gram of Protein for every pound of my lean body weight. I also
don't dwell on my weight since it may go up and down with fat loss and muscle
gain. I like to keep a detailed daily journal of everything
I am eating, my supplements and workout routine. Keeping the journal helps give
me the discipline I need since food has been my downfall in the past. When I eat
I have learned that I eat to fuel a machine not to just eat for the sake of eating
or because it tastes good. All food choices are rich in protein or other vital
nutrients that I need to reach my goals. Because of my high protein intake and
to insure total hydration I slowly drink between 1-2 gallons of water a day. I
feel this helps cleanse my system and help with my weight loss as well! I try
to drink three cups of green
tea a day to aid in weight loss. Green tea contains many different compounds
that are very beneficial to good health. Now time to discuss
my cheat day where I eat what I want. Not only does the cheat day help speed up
my metabolism but it also helps satisfy my cravings and keeps me on track during
the rest of the week. My cheat day is usually on Sundays. I take advantage of
my cheat day and have a big breakfast before I hit the gym on that day. My hardest
workout is on Sundays where I do legs for several hours and eating some extra
calories helps me have more energy for the legs workout. Right after this workout
I enjoy a high protein lunch out and have a light dinner that evening. 
Above:
Jay Spencer's daily food and supplement intake journal. JAY
SPENCER'S GYM ROUTINE I go to the gym 5-6 days a week typically.
I do 20 minutes of cardio everyday at the gym then followed by weight training
for about one hour or more. Each session of weight training targets specific areas
of the body typically a major muscle group and a minor one. I do my abs routine
of crunches and leg lifts typically everyday. In the later phases of my weight
loss I plan on taking up a form of martial
arts such as Aikido or another
sport that will improve speed and endurance. Old
Routine - Drop sets to failure each day targeting a different body part. My
typical week may look like this: Sunday - Cardio 20 min,
Legs and Abs Monday - Cardio 20 min, Shoulders and Abs
Tuesday - Cardio 20 min, Chest, Biceps and Abs Wednesday
- Cardio 20 min, forearms, calves and Abs Thursday -
Cardio 20 min, Back, Triceps and Abs Friday - Day off Saturday
- Cardio 45 min New Routine - Currently
doing the Mike Mentzer
advanced high intensity
workout. My typical week may look like this: Sunday
- Cardio 20 min, Workout 1 Monday - Cardio 20 min,
Workout 2 Tuesday - Cardio 20 min, Workout 1 Wednesday
- Cardio 20 min, Workout 2 Thursday - Cardio 20 min Friday
- Cardio 20 min Saturday - Day off JAY
SPENCER'S SUPPLEMENTS I try to research any substance I
put into my body before I use it. Proper supplementation has been key for me to
unlock better workouts and improve my own well being. 
Above:
Just a few of Jay's supplements. My
essentials: GNC
- Wheybolic 60 Protein - The essential building block of muscle. Rating:
A+ Comments: Good gains, good taste L-Glutamine
- Protects muscles from catabolism and speeds recovery time. Rating:
A+ Comments: Helped with soreness from intense workouts. Multivitamin
- Insures proper vitamin and mineral intake. Rating:
A+ Comments: I don't feel right without it. L-Arginine
- Increases vasodiolation for improved blood flow to muscles. Rating:
A+ Comments: You can't go wrong with this stuff. L-Carnitine
- Improves fat metabolism. Rating: N/A Comments:
Under evaluation Chromium
Picolinate - Helps speed up the metabolism. Rating:
N/A Comments: Under evaluation Psyllium
Husk Fiber - Helps lower bad cholesterol. Rating:
A+ Comments: Helped lower my cholesterol and helped in the bathroom. MuscleTech
- Creakic (Creatine) - Increases muscle size and strength. Rating:
A Comments: Good gains in strength and size. No bloating on this stuff! Pro-Hormones*: LG
Sciences - Liquid Masterdrol - Increases your strength. Rating:
A+ Comments: Noticed strengh increases about 2 weeks into cycle. LG
Sciences - Methyl Masterdrol - Increases your strength. Rating:
A+ Comments: Noticed huge strengh increases about 2 weeks into cycle. IMO
much better than the liquid version. LG
Sciences - Methyl-1D - Increases your muscle size. Rating:
A Comments: Good size gains in second cycle. Give this one a chance. DHEA
- Boosts testosterone in body. Rating: N/A Comments:
N/A Other*: LG
Sciences - Formadrol - Boosts testosterone naturally. Rating:
A Comments: I will get my blood testosterone levels checked next time I'm
on this. LG
Sciences - I-GH-1 - Boosts HGH levels in body naturally. Rating:
A+ Comments: Woke up each morning feeling like a million bucks on this
stuff. MHP
- DREN - Thermogenic fat burner to help with plateau. Rating:
A+ Comments: Huge increase and energy and sweat! Precision
Engineered - Fireball Liqui-Fusion - Another thermogenic fat burner to help
with plateau. Rating: N/A Comments: Under evaluation MuscleTech
- Leukic - Promotes muscle growth without sides. Rating:
N/A Comments: Under evaluation Twin
Lab - Amino Fuel Liquid - Promotes muscle growth without sides. Rating:
N/A Comments: Under evaluation FarmaSea
- Sea Vegg - Helps with immunity, antioxidants, weight loss, vitamins and
minerals. Rating: N/A Comments: Under evaluation Bee
Pollen Complex - Rating: N/A Comments: Under
evaluation *- Note: Not all supplements are
taken at the same time. JAY SPENCER'S
PROGRESS In February 2008 I went to the doctor for another
check up. I got my blood work done to check my cholesterol
levels. I was floored when I got back my results: Total
Cholesterol 157 LDL Cholesterol 108 HDL Cholesterol
38 Triglycerides 53 
Above:
Proof of Jay Spencer's improved health. Not
bad for someone who had a total cholesterol level higher than 200 a few years
back! This more compelling proof that a good clean diet and exercise will improve
your health. I will post some progress pictures
soon! | 
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Jay Spencer on Health & Fitness