My Spike Diet Review

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Divided By...

Joined: Aug 08
Posts: 817

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Posted: 21 May 2010, 10:47
Spike Diet by Russ Branjord (FatSecret member russellb97)

This is my in-depth review of the diet. I bought the paperback edition from Amazon.

Overview
The Spike Diet combines a lot of established weight loss methods into one package. This includes calorie counting, calorie cycling, cheat days, and exercise (and there may be more I missed). It's kind of a 'total package' plan. One day a week, the 'Spike Day', you will be eating a lot more calories than normal. The theory behind this is to 'reset' your metabolism/hormone balance. It is recommended that you include weight lifting to build/maintain lean muscle. I followed the program for 2 weeks EXACTLY as the book describes before I reviewed it. In that time I lost about six pounds (I expect this to slow to 1-2 pounds per week from now on).

The Good
It follows the Golden Rule of weight loss. You have to burn more calories than you consume. A lot of diets use gimmicks to repackage/avoid this idea, but it must be followed for weight loss. This plan is based on your Basal Metabolic Rate, which is always a good starting point for weight loss. Some days you will be eating more calories than other (one day a LOT more), but there is always a calorie goal. I also like that this ISN'T a starvation diet. The book recommends a calorie minimum of 1200 cals/day for women and 1800 cals/day for men. The diet also has a transition to maintenance, which is good. It doesn't do any good to drop 100 pounds if you gain it all back. Honestly, I never use the recipe section of diet books, but I looked at them for the review. The recipes are simple, use everyday 'normal' ingredients (you won't have to go to 10 grocery stores looking for some crazy exotic ingredient), and are meals you would actually want to eat (BBQ Chicken Sandwiches for example). One of my favorite aspects of the book is that it is short and to the point. Read pages 20-60 and you have everything you need. The super-lazy could probably get away with reading the 3 page review at the end and be set. Last, but not least, you can get away with diet unfriendly foods on your Spike Day. You can have doughnuts, and still end up losing weight that week. This could also be bad in that you might go overboard with the bad stuff, but you don't have to eat junk. You can still eat your normal healthy foods and just eat more of them to meet your calorie goal on Spike Day.

The Bad
This isn't a huge production, so there are some editing mistakes. There are some weird typos, but you'll be able to make sense of what's being said.

The Ugly
There is a paragraph in the book that mentions fat burners. I don't think this should be included at all. These things just aren't safe, and have caused serious health problems for people in the past. The book would be better off without mentioning them, or just putting the phrase DON'T DO IT! in bold. It doesn't necessarily say to use them, but it's mentioned. It does however come with the warning that you should do lots of research and talk to your physician should you choose to take a fat burner.

The Neutral
Stay off the scale. Because of the way this diet is set up, your weight will fluctuate a LOT. If that bothers you, I recommend only weighing the morning of your 'Spike Day' before you eat or drink. The 'works cited' page is mostly web links. That doesn't mean it's bad info, but internet links tend to break. In a few years, it's likely that the works cited will be useless as web addresses will change/move/delete articles to make room for new stuff. The structure of this diet might also be problematic for people that have problems with binge eating. On the 'Spike Day' you will be eating a lot of calories (maybe even of junk food), and that may trigger bad behaviors in some people. I decided to list that as 'neutral' instead of 'bad/ugly' because not everyone will be effected by that. I kind of compare it to alcohol. It may be okay to offer person X a beer, and they'd be fine, but it would not be okay to offer person Y a beer if they had a history of alcoholism, as it could lead to self destructive behavior.

Conclusion
Overall, I really like the plan. It has it's drawbacks (like every plan), but I didn't have a problem sticking to it. If I had a craving I didn't cave because I knew Spike Day was around the corner. I will admit that I pretty much ate junk on the Spike Days. In part because I wanted to test if the plan really worked that way, but mostly because I just love junk food (hey, I didn't get fat by loving broccoli). On both Spike Days I was so full by the end of the day that it was uncomfortable. I was definitely ready to get back to healthy eating the next day. This plan may not work for everyone, and I don't recommend that people with a history of binging try it, but it worked for me. I plan on sticking with the Spike Diet and seeing where it takes me.

"You are now watchin' the throne. Don't let me into my zone. Don't let me into my zone.
I'm definitely in my zone."
GeoGirl

Joined: Apr 10
Posts: 61

      quote  
Posted: 21 May 2010, 11:02
Interesting, I tend to have a spike day on weekends, added food because of gatherings and alcohol, LOL. How much of a calorie increase are they recommending for the spike day ?
k8yk

Joined: Jan 09
Posts: 4,546

      quote  
Posted: 21 May 2010, 11:05
I'm not surprised it works and your desire to continue it is the best review a person could ask for, I think!
I'm one of those "history of binging" people, so it doesn't sound right for me. I've spent a long time here retraining my brain to think of overeating as undesirable punishment. That "overly full" feeling is something I now avoid like the plague.

But your results are quite impressive! So good job, Russell on making a plan people can get good results with and stick to!
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
http://www.facebook.com/notadiet
Divided By...

Joined: Aug 08
Posts: 817

      quote  
Posted: 21 May 2010, 11:20
GeoGirl wrote:
Interesting, I tend to have a spike day on weekends, added food because of gatherings and alcohol, LOL. How much of a calorie increase are they recommending for the spike day ?


He may answer your question if he spots this thread, but I didn't want to go into extreme detail since Russel is selling, possibly even making a living off of, this book.

"You are now watchin' the throne. Don't let me into my zone. Don't let me into my zone.
I'm definitely in my zone."
russellb97

Joined: Mar 10
Posts: 524

      quote  
Posted: 21 May 2010, 11:26
Awesome, thank you for the review. It means a lot to me (:

Thanks K8 too, it started out as simply finding a way for me to finally stick to something. One of the biggest reason I felt my plan was a bit different or special was how I was able to tone my muscles and become stronger while losing a bunch of weight.

The spike day is 2X your RMR or BMR. This is to make sure you have a day of surplus. On that day you really do not want your body using fat as energy because it's that process that leads to starvation mode, leptin hormone drops, ect.

The formula is 6 days of a deficit and one day of a surplus.
The Spike Diet is available on Amazon
http://www.amazon.com/Spike-Diet-Russell-Branjord/dp/0615328768

Free Weight Loss Guide on Spiking Metabolism:
http://www.spike84.com/

"I Spike!"

russellb97

Joined: Mar 10
Posts: 524

      quote  
Posted: 21 May 2010, 11:29
Divided By Zero wrote:
GeoGirl wrote:
Interesting, I tend to have a spike day on weekends, added food because of gatherings and alcohol, LOL. How much of a calorie increase are they recommending for the spike day ?


He may answer your question if he spots this thread, but I didn't want to go into extreme detail since Russel is selling, possibly even making a living off of, this book.


Thanks man, I don't mind at all. I would love to be able to live off my book and training eventually but I am not there yet.

People like yourself spreading the word and letting others know what you think, helps me tremendously.

I think you'd agree that the Spike Diet formula works but there is more to my book then just that.

Again thank you, your review makes me so happy!

The Spike Diet is available on Amazon
http://www.amazon.com/Spike-Diet-Russell-Branjord/dp/0615328768

Free Weight Loss Guide on Spiking Metabolism:
http://www.spike84.com/

"I Spike!"

Byrdface

Joined: Mar 10
Posts: 114

      quote  
Posted: 21 May 2010, 11:31
SOunds like a promising plan! Thanks for the review!
Byrd

jessyline

Joined: Apr 09
Posts: 553

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Posted: 21 May 2010, 11:41
Thanks for the review, thanks for the book! It will be on my next order from Amazon!
health is a choice. it's a gift we choose to do to ourselves.
Simavision

Joined: Aug 08
Posts: 532

      quote  
Posted: 22 May 2010, 06:15
Fun. I kinda naturally do that anyway because I don't like to deprive myself or I know I will not stick to it. I may have to pick it up as well, we shall see Smile
Laughter & Light,

Sima
Divided By...

Joined: Aug 08
Posts: 817

      quote  
Posted: 22 May 2010, 09:46
Simavision wrote:
I kinda naturally do that anyway


That's what got me interested in the first place. I was eating like this last year when I was losing most of my weight. I wasn't really thinking about it that way though. I just did it because I was running for hours, and then would come back home and destroy everything in the fridge. Razz

"You are now watchin' the throne. Don't let me into my zone. Don't let me into my zone.
I'm definitely in my zone."
russellb97

Joined: Mar 10
Posts: 524

      quote  
Posted: 22 May 2010, 10:53
Simavision wrote:
Fun. I kinda naturally do that anyway because I don't like to deprive myself or I know I will not stick to it. I may have to pick it up as well, we shall see Smile


I think it really is the natural way. I started this because I was tired of fighting with my cravings. It's like my body can handle burning fat 6 days a week but after that starvation mode really kicks in and my brain really wants me to eat more. The first time I did this I was shocked that I actually lost weight the following week.


It is also much easier to live a "normal" social life this way. When I go to a barbecue on the weekend I don't have to eat like I am dieting.

Another important part is that it's 100% guilt free, I've had bad days before on a diet but then I would hate myself for it. Not only do I not care, I have more of a "bring on attitude" when it comes to food on my Spike Day.

If you follow me on Twitter I will be posting my "normal" spike day breakfast.

It's funny Very Happy
The Spike Diet is available on Amazon
http://www.amazon.com/Spike-Diet-Russell-Branjord/dp/0615328768

Free Weight Loss Guide on Spiking Metabolism:
http://www.spike84.com/

"I Spike!"

russellb97

Joined: Mar 10
Posts: 524

      quote  
Posted: 22 May 2010, 11:00
Divided By Zero wrote:
Simavision wrote:
I kinda naturally do that anyway


That's what got me interested in the first place. I was eating like this last year when I was losing most of my weight. I wasn't really thinking about it that way though. I just did it because I was running for hours, and then would come back home and destroy everything in the fridge. Razz


Hey JR,

Are you spiking today?

I'm hitting up a new burger joint here in Minnesota called Five Guys, I guess they are pretty popular on the east coast. I can't wait, I love burgers and fries.
The Spike Diet is available on Amazon
http://www.amazon.com/Spike-Diet-Russell-Branjord/dp/0615328768

Free Weight Loss Guide on Spiking Metabolism:
http://www.spike84.com/

"I Spike!"

jessyline

Joined: Apr 09
Posts: 553

      quote  
Posted: 22 May 2010, 11:10
Russellb, that is what I'm looking for in a "diet". I'm on maintenance now, and I like the idea of a balanced nutrition, without depriving myslef and being able to have a social life. I've never had problem with binge-eating, and actually a "free day" helps me to stay on track the rest of the week. But I've always been afraid of eating more, as if the extra calories would instantly stick on my hips.
Do you think the Spike Diet is compatible with the Blood Type Diet? I live on a restricted list of food, I found which foods make me feel good and eliminated the ones that made me feel sick. I might have trouble to reach the Spike day calories. What do you think?
health is a choice. it's a gift we choose to do to ourselves.
k8yk

Joined: Jan 09
Posts: 4,546

      quote  
Posted: 22 May 2010, 11:23
russellb97 wrote:

I'm hitting up a new burger joint here in Minnesota called Five Guys, I guess they are pretty popular on the east coast. I can't wait, I love burgers and fries.


Good choice then! Five guys is really yummy. Best fast food burger on the east coast IMO. But the west coast has better fast food in general, particularly FatBurger Smile
My blog, This is not a Diet:
http://notsobigk.wordpress.com
Follow me on Facebook for tips, recipes, advice, exercise ideas and more:
http://www.facebook.com/notadiet
russellb97

Joined: Mar 10
Posts: 524

      quote  
Posted: 22 May 2010, 11:29
jessyline wrote:
Russellb, that is what I'm looking for in a "diet". I'm on maintenance now, and I like the idea of a balanced nutrition, without depriving myslef and being able to have a social life. I've never had problem with binge-eating, and actually a "free day" helps me to stay on track the rest of the week. But I've always been afraid of eating more, as if the extra calories would instantly stick on my hips.
Do you think the Spike Diet is compatible with the Blood Type Diet? I live on a restricted list of food, I found which foods make me feel good and eliminated the ones that made me feel sick. I might have trouble to reach the Spike day calories. What do you think?


Hey Jessy, I will have to look more into the Blood Type Diet I honestly do not know much about it. For most women spike day is around 3,000 calories which doesn't seem like that much but when you are used to eating 1,500 it's wonderful. I do think you could hit your surplus goal on spike day, there are foods in almost all categories that are higher in calories. What kind of foods can you eat?

Also what I have found out is the extra calories don't go to my hips but they go to restoring my muscle and liver glycogen. JR is right you will gain weight short-term like 1 or 2 days but it's almost all water weight from the glycogen storage.

The Spike Diet is available on Amazon
http://www.amazon.com/Spike-Diet-Russell-Branjord/dp/0615328768

Free Weight Loss Guide on Spiking Metabolism:
http://www.spike84.com/

"I Spike!"

SelinaMinus6...

Joined: May 09
Posts: 195

      quote  
Posted: 22 May 2010, 11:39
russell when is your book being released on the UK amazon site? i definitely want to read it so i can see what all the fuss is about Smile
I have a blog Smile http://thewolfandthefox.blogspot.com/ not super diet related but a bit!!
russellb97

Joined: Mar 10
Posts: 524

      quote  
Posted: 22 May 2010, 11:55
SelinaMinus60 wrote:
russell when is your book being released on the UK amazon site? i definitely want to read it so i can see what all the fuss is about Smile


Hey Selina,

Spike Diet will be fully released in September but I do have a bunch of early copies available on the US Amazon site and from my website.

http://www.amazon.co.uk/Spike-Diet-Russell-Branjord/dp/0981929079/ref=sr_1_1?ie=UTF8&s=books&qid=1274546899&sr=1-1


The Spike Diet is available on Amazon
http://www.amazon.com/Spike-Diet-Russell-Branjord/dp/0615328768

Free Weight Loss Guide on Spiking Metabolism:
http://www.spike84.com/

"I Spike!"

russellb97

Joined: Mar 10
Posts: 524

      quote  
Posted: 22 May 2010, 12:06
This is a great article about water weight and glycogen.

http://www.justinowings.com/b/index.php/me/understanding-bodyweight-and-glycogen-de


This is a big reason we can not "freak out" with scale weight. I tell everyone that water is the "king of the scale"

Another thing is our bodies get better at storing glycogen the more we deplete and re-store.

Important facts to remember:
1. glycogen/water weight is a part of our muscles.
2. The more glycogen we have the better our workouts will be.
3. Fat can and will be burned at the same time our weight is up due to water/glycogen.
4. Glycogen is our bodies choice exercise/activity fuel.
5. When we exercise on a calorie deficit glycogen is depleted
6. Fat is burned while we are resting.

On the Spike Diet weigh yourself once a week, the morning of your spike day for accuracy. While I do weigh more the day after my spike day. It is also my best workout day. I do not look "fatter" I actually look better as my muscles look more full and defined.
The Spike Diet is available on Amazon
http://www.amazon.com/Spike-Diet-Russell-Branjord/dp/0615328768

Free Weight Loss Guide on Spiking Metabolism:
http://www.spike84.com/

"I Spike!"

jessyline

Joined: Apr 09
Posts: 553

      quote  
Posted: 22 May 2010, 13:15
Russell, very interesting facts you pointed in your last post. I have to remember that.

About the Blood Type Diet: I eat lean meat (bison, chicken), vegetables (excluding cabbage, cauliflower etc...) and fruits. Very little dairies, (skim milk only, the full fat one makes me sick), little starchy food. I can have sprouted grain bread or tortillas, but I avoid flour. No legums (make me sick too). On my "cheat" days, I will have cookies, lately I found out the raspberry scone from Starbucks it's a real treat! But I try to avoid sugar as well. I'm sure I could have good results with a weekly high calorie day, without getting sick eating the "wrong" foods. I just need to take time to think about what to eat and not to eat.
health is a choice. it's a gift we choose to do to ourselves.
sooki

Joined: Dec 09
Posts: 795

      quote  
Posted: 22 May 2010, 13:24
Five Guys has the best burgers on the East Coast as far as I'm concerned. In middle America, I think Culver's has the best. Five Guys has better fries than Culvers, though.

Your diet sounds interesting, too. I think I would exceed 3000 calories on my spike day, though.
DISCLAIMER: I expect to lose this weight over the next 6 months to 5 years. I'm not going to feel like a failure if it takes an entire month to lose 1 pound. I'm going to feel like a success when that happens! I may offer advice that I'm currently not taking myself. Feel free to call me on that!



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