The Warrior Diet Discussion Thread

[hmorgan]

Originally Posted by Jericho

From what I read, you're a big guy and looking to cut down some bf%. If thats the case, I'd ditch the fruit. Everything prior to your feast is primarily carbs (save the few grams in the yogurt). I'd make it simple: 3 meals, each being 20-30g protein and some veggies. Maybe swap out 1 meal of veggies for fruit. This diet really rocks but if you've already had 60-80g of carbs PRIOR to your feast you're not really reaping the potential benefits.

I did this diet for a year and have decided to give it another go...this time I'm going slightly different:

Training day:
Morning-4pm: A lot of green tea and maybe a 1/2 spoonful or 2 of natty PB
5pm: 1 scoop protein blend (22/14/6)
PWO: 2 scoops protein blend + 25g dex
Feast: salad, 1lb meat, pineapple, bread, then a few cookies and a milk

Off day:
Same as training minus the PWO shake, lighter carbs (no bread), a ton of veggies with dinner, and fewer cookies

I may add some protein earlier in the day but for now this is what I'm doing.

Today has been done to the exact with the book. I am just going to do the 3 different week phases to start. After that I will have an idea of what I can switch up as far as fruits vs veggies exc vs protein. Definitely like the EAAs/BCAA. I feel good on the diet though. I remember when I did the initial 14 day keto on anabolic diet and i felt like crap.

[Sir_Tiago]

The feast must be done in one time or it could be done gradually?

[friscovictor]

Originally Posted by Sir_Tiago

The feast must be done in one time or it could be done gradually?

Its 4hrs window. So you can eat gradually if you want.

[Sir_Tiago]

Originally Posted by friscovictor

Its 4hrs window. So you can eat gradually if you want.

Ok, thanks

[Leesj]

Just wanted to share my experience with WD and for people looking to gain strength at the same time.

Started WD three weeks ago. I haven't been very anal about what I eat everyday, and I've also had cheat days two days a week. I have never done any kind of dieting before, so it was something very new to me. Within those three weeks, one of the weeks was a rest week and these were my strength gaines & losses:

Height: 5'8
Starting weight: 165 lbs -> Current: 160 lbs

Deadlift: 230 -> 240
Bench: 180 -> 187.5
Squat: 195 -> 200 (easy)

Diet generally consists of:

40g casein in the morning & coffee
Greek yogurt with berries or salad with cottage cheese and pine nuts
25g whey
+ feast.

I lost 5 lbs within three weeks, with not correctly clocking my calories. I feel good during the day, I don't ever bloat (unless it's a cheat day where I eat dirt). I feel like I'm losing fat, as I can slowly see my abs showing up.

WD = awesome!!

[MotorCityMegatron]

I am 46 yrs. old and have been overweight most of my life. I have a muscular frame and for a long time I've carried probably 50-60 lbs of extra weight (fat). I have tried many diets and have had little success. Mostly because I wasn't ready to take my health seriously, but some of these diets were ridiculous and difficult to follow. On January 2 of this year I weighed 315 lbs (6' 2") and I decided to make a commitment to my overall health. I joined a gym and started eating healthier meals. Since I was born with a muscular frame and felt intrigued by weight lifting I made heavy lifting part of my morning routine. I also did some reading that if you use weight training in cooperation with Cardio/vascular training you can exponentially increase fat loss. Adding muscle has enormous benefits for health and physique and I truly enjoy it (much more than Cardio. heh).

My weight training routine consists of a 45-50 minute session x 5 days (resting completely on weekends). Chest and Triceps on Monday and Thursday, Back and Biceps on Tuesday and Friday. Wednesday is for Legs and shoulders. I use heavy weight and low reps (usually 3 sets of 8, 6, 4 reps). My Cardio workout initially consisted of 40-50 minutes on a recumbent bike at approx. 66% BMI. I was also eating 5 small (300 c. each) per day. I didn't worry about what I ate...just that I ate between 1500-1800 calories per day. I did make sure I was eating 180+g Protein and kept my diet as 45% p., 40% c. & 15% f. (mostly dairy).

At the end of April I weighed 290 (25lbs. loss). I experienced huge muscle gain, as well as significant fat loss (dropped pant size from 42 to 38) over the first 4 months of the year.

I am amazed on how much better I feel. However, I am looking to mix things up a bit and accelerate the fat loss process if possible. I Googled fat loss diets and the Warrior diet came up. I was intrigued and started the diet this past Monday. I haven't finished the book yet, but have done a lot of reading (newsgroups and reviews mostly). Before I started I used to get my cardio workout in before lifting weights...but after doing some reading it appears to be more beneficial doing the heavy lifting first. That was my first change. I also shortened by cardio workout to no more than 30 minutes.

I am looking for some advice re: my current diet and workout routine as it relates to the WD:

Exercise:
Monday & Thursday 4:30 AM
Lifting 40-50 minutes (90 sec. between reps, 2 minutes between sets)
Chest (flat, incline and decline bench press, dumbell press and flys)
Triceps (vertical & flat tricep pulldowns, dumbells)
Cardio - 20-30 minutes 80-85% BMI (Life Fitness Elliptical level 4)

Wednesday 4:30 AM
Lifting 45 minutes
Legs (Leg press, squats, quad, hamstring & calf machine)
Shoulders (military press, dumbell press, shoulder shrug)
Cardio - 20-30 minutes 80-85% BMI (Life Fitness Elliptical level 4)

Tuesday & Friday 4:30 AM
Lifting 40-50 minutes
Back (Lat pulldowns, seated row, dumbell one arm row back, dead lift)
Biceps (straight bar curls, dumbell alternate arm curl, concentration curl)
Cardio - 20-30 minutes 80-85% BMI (Life Fitness Elliptical level 4)

Saturday & Sunday Rest

Diet:

Post workout 6:00 AM (Muscle Tech Nitro Isolate Whey Protein..310 c. 65g p.)
10:00 AM - Small tangerine or Apple. 1 serving Beef Jerky
2:00 PM - Celery, cucumber or carrot sticks. 1 serving Beef Jerky
6:00 PM - Medium bowl salad (lettuce, cucumber, onion, celery, 1oz sharp cheddar cheese), 10-12 oz. grilled chicken breast w/ green beans, 1-2 servings lite cottage cheese or 2 small red skin potatoes. Desert is two servings of sugar free pudding w/sugar free cool whip. I am not obsessing about calorie count anymore, but I am guessing I intake roughly 1,500-2,000 daily. I am usually in bed before 9:00 PM and eat nothing after my main meal.

So far I have lost 4 lbs. this week and feel GREAT. I have more energy and rarely feel hungry (except dinner time). I would appreciate anyone who has knowledge of the WD offering advice on if I am following the diet correctly or if any changes are needed. Thanks in advance.

[dboibatman]

I have restarted the warrior diet as I joined the gym at my job. I have been working out with only a 25lb kettlebell and have had great energy until yesterday and today.

I'm not sure if im not eating enough during the day or my feast but I feel like im literally dragging ass. Maybe I need an off day or I'm not eating enough carbs, I have no idea. I havent been drinking much water, maybe thats it, I dunno.

UNdereating:
25g whey w fat free milk
workout
25g whey smoothie w/ fat free milk & plain yogurt apple, carrot (varies)
small salad

Overeating:
big salad
1/2 lb grilled chicken
1/2 lb steak
tomato salad (tbsp sour cream)

Does anyone see anything wrong here? Please help me out cuz all i know is I had ZERO energy today.

[musclemilk]

I would re read Wes 's posts.

Also 'xx " was a member here who kept a detailed journal and followed the warrior diet...that journal should help

[dboibatman]

thanks man. I read this whole thread once upon a time, cant remember what it said lol

[disciple X]

Originally Posted by dboibatman

I have restarted the warrior diet as I joined the gym at my job. I have been working out with only a 25lb kettlebell and have had great energy until yesterday and today.

I'm not sure if im not eating enough during the day or my feast but I feel like im literally dragging ass. Maybe I need an off day or I'm not eating enough carbs, I have no idea. I havent been drinking much water, maybe thats it, I dunno.

UNdereating:
25g whey w fat free milk
workout
25g whey smoothie w/ fat free milk & plain yogurt apple, carrot (varies)
small salad

Overeating:
big salad
1/2 lb grilled chicken
1/2 lb steak
tomato salad (tbsp sour cream)

Does anyone see anything wrong here? Please help me out cuz all i know is I had ZERO energy today.

Try having more carbs during your feast. I had great success with the wd and was taking in 150g carbs or better during my feasts. I know everybody responds different, but my experience was that if i ate like a little girl at night, then i felt lethargic the next day...