warrior diet

[*ebony*]

okay, so i've been doing the frequent meals a day for awhile now. 4-8 meals a day depending. i've been reading up on the warrior diet recently and the more i read about it, the more i like it.

so basically it goes like this.

undereating should be about 20 hours, overeating 4
during undereating you should consume some fruit or veggies (and or their juices), if you train you should have a high protein, low carb recovery meal. if your goal is muscle mass you can have up to three recovery meals every 1-2 hours after training.
nuts are a p.m. food, you should consume them on high fat days during overeating, during undereating they are only allowed in the beginning or on days you feel deprived.

overeating: you should start wit raw veggies (big salad), move to cooked ones, after that protein and finish wit either carbs or fat, depending on your fuel choice of the day. you should leave about 20 minutes between each course.

you should rotate between high fat and high carb days, lets say 2-4 fat days and one carb day to teach your body to use both fuels with the same efficiency and to optimize hormone levels.

food combinations are another important part of the wd, never consume nuts together with grains or fruit, veggies and protein can combine with anything

 

[*ebony*]

some of you(most) probably will cringe at the thought of even trying it, because it is opposite what a typical bodybuilder diet looks like.

if you answered yes to the above statement, i encourage you to be open minded enough to google it and read the basic science behind it.


i'm gonna be the your test bunny for this diet, if anyone is interested in trying it now or later. will let you know how it goes.


also if you've done it. would love to hear your thought.

 

[joe d]

i understand the carb cyclung but i cant make sence of the rest of it. is there more info somewhere?

 

[*ebony*]

TMUSCLE.com | Warrior Diet Author Ori Hofmekler

http://www.associatedcontent.com/subject/article/warrior+diet+

one meal a day
Eating one meal per day may promote positive changes in health | Nutrition Research Newsletter | Find Articles at BNET

yay found this dude on y-tube that did it. looks good to me!!lol

 

[joe d]

wow. that sounds drastic. ill leave that one alone until i see someone else with some mass make it through. thanks for the links.

 

[ososos]

I dunno but I think the lighting has a great effect on the visibility of the six pack, and thats the 1st thing someone would look at for change (concerning the video, I dont get the diet lol)..

 

[ExtraMile]

i skimmed through the T-Nation link and basically its a diet where you increase the time between meals until you are only eating one meal a day either post workout or before bed. Small protein meals can be eaten throughout the day if you need them though. Some days protein and fats are your main sources of energy and some days protein and carbs are your main source of energy?

is this right?

 

[OneBreath]

Do it ebony! I've been intermittent fasting on and off for a few months now. Yes it's against the grain, and yes it works (although most cringe at the thought)

I've heard a lot of great things about the warrior diet. The only downside i've heard about is the difficulty in maintaining it. A lot of people simply can't do it. I know you can though.

 

[*ebony*]

i skimmed through the T-Nation link and basically its a diet where you increase the time between meals until you are only eating one meal a day either post workout or before bed. Small protein meals can be eaten throughout the day if you need them though. Some days protein and fats are your main sources of energy and some days protein and carbs are your main source of energy?

is this right?

yep pretty much. the concept behind the first phase is Under-eating naturally stimulates the sympathetic nervous system (SNS), which promotes alertness, competitiveness and energy expenditure. "During this time, the body shifts into a negative energy balance and thus is forced to break down stored fat for energy."

the concept behind the second phase according to the author "The overeating phase triggers the para-sympathetic nervous system (PSNS), which promotes relaxation, digestion and recuperation. During this phase, the body shifts into a positive energy balance, while establishing an overall anabolic state. This is the time when the body recuperates, builds tissues and replenishes energy reserves."

Some days protein and fats are your main sources of energy and some days protein and carbs are your main source of energy?

the concept behind this one is that you train your body to use both sources of energy efficiently.

 

[*ebony*]

wow. that sounds drastic. ill leave that one alone until i see someone else with some mass make it through. thanks for the links.

holy! don't make me show you mah big guns!

 

[*ebony*]

Do it ebony! I've been intermittent fasting on and off for a few months now. Yes it's against the grain, and yes it works (although most cringe at the thought)

I've heard a lot of great things about the warrior diet. The only downside i've heard about is the difficulty in maintaining it. A lot of people simply can't do it. I know you can though.

been reading on intermittent fasting too. as well as the eat, stop, eat concept. really interesting.

i think the WD will work for me though. not too fond of my current way of eating. dont really like eating all the time! remembering to eat, ect. this is how i pretty much how i ate a while back, i was perfectly fit and lean, no effort. the only reason i became fatso was my diet slowly converted to sumo wrestler type.lol

plus i'm really excited because i have fasted before in the past(month of Ramadan actually) and experienced amazing mental clarity. this wont be nearly as restrictive though.

 

[joe d]

holy! don't make me show you mah big guns!

lol i didnt mean it like that. i just dont trust the net claims. i would have to see some of the larger folks on here or some that i know personally get through this without major loss.

 

[*ebony*]

I dunno but I think the lighting has a great effect on the visibility of the six pack, and thats the 1st thing someone would look at for change (concerning the video, I dont get the diet lol)..

lol, true. but if those results are from the WD, this dude clearly gained some mass, lost some fat.

lol i didnt mean it like that. i just dont trust the net claims. i would have to see some of the larger folks on here or some that i know personally get through this without major loss.

lol, yeah i knew what you meant. just playin wit ya.

 

[joe d]

lol, true. but if those results are from the WD, this dude clearly gained some mass, lost some fat.



lol, yeah i knew what you meant. just playin wit ya.

still hoping to see the guns though.

 

[*ebony*]

still hoping to see the guns though.

i dont have any

 

[OneBreath]

been reading on intermittent fasting too. as well as the eat, stop, eat concept. really interesting.

i think the WD will work for me though. not too fond of my current way of eating. dont really like eating all the time! remembering to eat, ect. this is how i pretty much how i ate a while back, i was perfectly fit and lean, no effort. the only reason i became fatso was my diet slowly converted to sumo wrestler type.lol

plus i'm really excited because i have fasted before in the past(month of Ramadan actually) and experienced amazing mental clarity. this wont be nearly as restrictive though.

Yes ... i do my best work during this time. I'm looking forward to seeing how you do on the WD. I'm sure you'll handle it like a pro.

 

[*ebony*]

alright, thought i'd update and tell you all what i think so far.

i slowly transition into this type of eating and only start fully eating like the book outlines this Monday. i don't count calories but i assume i eat around 1500-1900 cals depending. i've been trying to make my "dinner" at least a 1000 cals each night.

some thoughts:

surprising of the roof energy. freaking bouncing off walls.

i'm naturally a jolly old gal, but i noticed i'm "happier".IDK

i haven't lost strength, and added five pounds to my bench max on Monday.

i don't know if i experience more clarity exactly, but i have more focus. well its easier focus on ONE thing, which if you know me....well its def cool. i feel like i'm getting alot more done.

also water is alot easier to drink. i have no problem doing a gallon per day.

i workout in the evening, come back and start eating. best sleep medicine ever. its doesn't put me out exactly, but if i so choose to go to sleep right after sleep come easily.

also i recovery is improved IMO.


i did lose 3 pounds so far even though i've been getting just as much if not more calories as i used to.

 

[OneBreath]

alright, thought i'd update and tell you all what i think so far.

i slowly transition into this type of eating and only start fully eating like the book outlines this Monday. i don't count calories but i assume i eat around 1500-1900 cals depending. i've been trying to make my "dinner" at least a 1000 cals each night.

some thoughts:

surprising of the roof energy. freaking bouncing off walls.

i'm naturally a jolly old gal, but i noticed i'm "happier".IDK

i haven't lost strength, and added five pounds to my bench max on Monday.

i don't know if i experience more clarity exactly, but i have more focus. well its easier focus on ONE thing, which if you know me....well its def cool. i feel like i'm getting alot more done.

also water is alot easier to drink. i have no problem doing a gallon per day.

i workout in the evening, come back and start eating. best sleep medicine ever. its doesn't put me out exactly, but if i so choose to go to sleep right after sleep come easily.

also i recovery is improved IMO.


i did lose 3 pounds so far even though i've been getting just as much if not more calories as i used to.

Yeah! Good job. You are going to do well on this.

 

[ghettostudmuffin]

I tried the warrior diet for a week. I know, not much time, but I believe I felt the main effects of the diet by the 3rd day on it.

I have to say by day 3 and on I felt great during the day. Alert and solid energy levels.

I trained 4x during this week with 2 weight days and 2 sprint intervals days.

By day 3 hunger wasn't an issue during the day, but by workout 2 I noticed performance loss in my workout. I should add that I stopped the diet today and today was workout #4. It was a terrible workout.

My strength felt weak and I had no energy during my workout. I actually had to cut my workout short as I gassed out about 20 minutes into it.

Just as some background info workout #2 I noticed I had kind of a vague feeling going on in my head and #3 I was noticing some minor performance loss.

I workout in the evenings and have a very physical job and I haven't been water fasting, but using a nearly identical undereating phase as listed in the WD book.

Basically I feel like I am training on empty even though I have been consuming massive dinners at night. I'm talking all food groups represented in bulk with ALOT of total protein, carbs and good fats. I don't know the actual calorie count, but I know based off the foods I am eating my main meals have easily been +2k calories.


I'm not bashing the diet at all. I am thinking that I need to modify it abit and take in some oats with protein pre-workout and see how that works.

As the guy in the post mentioned he eats as much as he wants in a 4 hour window my thoughts were kind of gravitating to that as well.

I guess the point of my post is that Ori Hofmekler clearly has suggestions and that you take them if you are a highly active person because I know that for me I need some carbs in me before the workout.

I'm also not a huge fan of you can only have this much fat with these carbs and that kinda thing. Eat healthy. I know there is science to the mechanics of food combining, but that just takes it abit too far for me.

In short, I like the Warrior Diet, but pay close attention to the authors recommendations for athlete's and active people as I find training on empty unproductive.

 

[*ebony*]

Yeah! Good job. You are going to do well on this.

yeah i think i just might. i might need to increase cals even more though as i don't really want to lose any more weight at this point. i think the increased activity in my day=the weightloss.

 

[*ebony*]

I tried the warrior diet for a week. I know, not much time, but I believe I felt the main effects of the diet by the 3rd day on it.

I have to say by day 3 and on I felt great during the day. Alert and solid energy levels.

I trained 4x during this week with 2 weight days and 2 sprint intervals days.

By day 3 hunger wasn't an issue during the day, but by workout 2 I noticed performance loss in my workout. I should add that I stopped the diet today and today was workout #4. It was a terrible workout.

My strength felt weak and I had no energy during my workout. I actually had to cut my workout short as I gassed out about 20 minutes into it.

Just as some background info workout #2 I noticed I had kind of a vague feeling going on in my head and #3 I was noticing some minor performance loss.

I workout in the evenings and have a very physical job and I haven't been water fasting, but using a nearly identical undereating phase as listed in the WD book.

Basically I feel like I am training on empty even though I have been consuming massive dinners at night. I'm talking all food groups represented in bulk with ALOT of total protein, carbs and good fats. I don't know the actual calorie count, but I know based off the foods I am eating my main meals have easily been +2k calories.


I'm not bashing the diet at all. I am thinking that I need to modify it abit and take in some oats with protein pre-workout and see how that works.

As the guy in the post mentioned he eats as much as he wants in a 4 hour window my thoughts were kind of gravitating to that as well.

I guess the point of my post is that Ori Hofmekler clearly has suggestions and that you take them if you are a highly active person because I know that for me I need some carbs in me before the workout.

I'm also not a huge fan of you can only have this much fat with these carbs and that kinda thing. Eat healthy. I know there is science to the mechanics of food combining, but that just takes it abit too far for me.

In short, I like the Warrior Diet, but pay close attention to the authors recommendations for athlete's and active people as I find training on empty unproductive.

yeah i think thats a really good point. i don't think this a diet of deprivation at all, because i'm eating more than i used to. but its really important to listen to your body.

so i guess some people want to try this judging by the PMs i'm getting asking how's its working out. Just a thought for anyone else that wants to do it. i don't recommend switching to this type of eating right away. it took me about 3 weeks to fully transition, each day reducing and adding food to create the under-eating and overeating phases.

hunger is not an issue. i never feel hungry now, yet its REALLY important to listen to what your body is telling you. any diet can be modified to fit you. i did modify the WD to some extent too. although i don't eat too many dense foods in the morning i do have a small mini meal about 2 hours before workout and a small protein shake about an hour later(if you take supplements before workouts, i think around this time would be a good idea). still just light meal though. a heavier meal (for me) tends to deplete energy, subdue me rather than give me another surge to keep me going.

umm what else? thats about it, really. just another "diet". another way of eating that might or might not work for some people. just have to listen to your body, it has all the right answers.

 

[rotodr]

For 3 weeks now I have been doing the following, due to work hours as well as school hours, I just cannot find time to have daily meals. Does this look like a "Warrior Diet" plan? If so, it flippin rules!!


8:00 Am- 4-6 strawberries, handful of blueberries

1:00 PM- 1 Apple

8:00 PM- 2 ANP sandwiches on multi grain, no sugar bread with a bannana
1 bowl homage veggie supo (greens, corn, tomato juice)
7 oz. chicken breast put into the soup
big glass of 1% milk


My daily calories are around 1700 and I feel so good during the day it is unreal.


I workout before my nightly meal and every other day i do not workout, I make my dinner no carbs (huge salad with chicken, cheese, blue cheese dressing 1300 calories)

 

[*ebony*]

For 3 weeks now I have been doing the following, due to work hours as well as school hours, I just cannot find time to have daily meals. Does this look like a "Warrior Diet" plan? If so, it flippin rules!!


8:00 Am- 4-6 strawberries, handful of blueberries

1:00 PM- 1 Apple

8:00 PM- 2 ANP sandwiches on multi grain, no sugar bread with a bannana
1 bowl homage veggie supo (greens, corn, tomato juice)
7 oz. chicken breast put into the soup
big glass of 1% milk


My daily calories are around 1700 and I feel so good during the day it is unreal.


I workout before my nightly meal and every other day i do not workout, I make my dinner no carbs (huge salad with chicken, cheese, blue cheese dressing 1300 calories)

yep thats def undereating/overeating phases. it wouldn't be a bad idea to add a protein shake during the day. my daily calorie intake is about the same as yours i think, i do eat a bit more than you during the day, but i'm still feeling great throughout!



UPDATE
still doing my own variation of WD
i have gained 1 pound since my last update. i think this the leanest i've ever been. well i feel pretty lean. i don't get bloated or lethargic anymore. still awesome energy throughout the day.

at first the big meal would pretty much put me to sleep, now not so much. still feeling good(and not sleepy) after meal, so my sleep cycle has been a bit out of wack lately. i'll need to work on that.

my killer sweet tooth as been destroyed. also i used to crave junk food if i was around it too long or too much. i also don't experience those carvings anymore. the reason i am able to drink so much water and it not being hard to do so is because its so easy to distinguish between hunger and thirst now.

i'm excited to see more muscle definition throughout my body also.(i was flexing in front of the mirror today after i got out of the shower!lol)

 

[rotodr]

I decided to have a HUGE cheat meal that last 35 minutes 2 nights ago. I woke up feeling leaner, stronger and better. I just wonder if ever 6-8 days on the WD, a big binge meal of anything goes would be a good idea. It seems whether I am just doing pushups/pullups or moving heavy iron, I get run down after 6 or so days.

Of course 2 times a week, my no carb days put me at only 1200 cal. for that day, and I am 175 lbs or so.

 

[ChemWiz]

interesting

 

[rotodr]

For example, here is what I ate a few nights ago in a matter of 35 minutes. Granted, on the cheat meal day, I had 50 kcal. for breakfast from berries and water fasted all day until the binge at 7 PM. I will tell you this, you body can takevin a ton of food after fasting.


Here is what I ate

1 whole DiGiornio pizza
3/4 of a half gallon of ice cream
2 snicker bars
A few Dorittos
About 15 hershey kisses

4500 or so kcal.


And I am telling you, I feel like a million bucks the following 3-4 days. The following morning I feel kind of run down, but after that, I feel super lean.



On another note, I keep trying to go back to a "regular" diet of 4-6 meals a day and when I try, I feel like absolute garbage, anyone else have this issue?

 

[trex74]

I find it hard to believe that this could be healthy...
especially the chocolate bars and ice cream...
would you normally eat all this sugary junk food if you hadn't fasted all day? (on a cheat day?)
Or is this just cravings gone wild?

For example, here is what I ate a few nights ago in a matter of 35 minutes. Granted, on the cheat meal day, I had 50 kcal. for breakfast from berries and water fasted all day until the binge at 7 PM. I will tell you this, you body can takevin a ton of food after fasting.
Here is what I ate
1 whole DiGiornio pizza
3/4 of a half gallon of ice cream
2 snicker bars
A few Dorittos
About 15 hershey kisses
4500 or so kcal.

And I am telling you, I feel like a million bucks the following 3-4 days. The following morning I feel kind of run down, but after that, I feel super lean.
On another note, I keep trying to go back to a "regular" diet of 4-6 meals a day and when I try, I feel like absolute garbage, anyone else have this issue?

 

[rotodr]

On a normal bodybuilding diet of sub caloric calories, I eat this much or twice as much in a day but usually low fat food.

For example a very low carb diet for 6-7 days of around 1800, with about 3 big low fat cheat days a month.


But on this WD, I make it whatever I want to eat once a week or so. I am telling you, it has no effect on overall results. Healthy? Well it depends on your meaning of healthy I guess. I want to live and enjoy my life and if I want to spend 30 minutes, out of 168 hours per week cheating, I am doing it.