Warrior Diet Experiment

[longboarder89]

Longboarder-

I was looking at your leg work out and its great that all your lifts are going up. Its awesome that collectively all of our lifts are going up. I may be able to offer you some advice when it comes to squats and deads that you'll find beneficial. I used to do them both on leg day like you. Squats first then deads 2-3 exercises later. Just doing straight sets of 10 deadlifting 135lbs at this point was a struggle after I killed myself doing squats. I always saw these guys doing straight sets of deads with a minimum of 315lbs and I never understood how they had the strength. Then it occured to me that they were doing all their dead lifting on back days. I soon followed their direction and did the same. This resulted in my deads going from sets of 6 at 185lbs to sets of 6 at 335lbs in less then 3 months time. Additionally this resulted in every other power lift(presses, squats etc) simultaneously going up. Also my grip strength has increased substantially, which has resulted in greater strength with BB rows and shrugs. Surprisingly they've also made my traps and forearms absolutely pop. The dead lift is the staple of my entire program, and anytime I have the chance to preach them and turn someone onto them I will. Just for clarity I'm talking about Romanian Deadlifts which emphasize the low back more so then legs, but still kick the **** out of your hams and glutes like you wouldn't believe. Sorry for rambling, but if its not obvious yet I have a love affair with deads haha. Hopefully this is helpful, I recommend giving it a shot if you havent already.


I apprechiate the advice, no worries man. I'll take all the advice I can get. I have been lifting for a year and a half, but I understand that I am still ignorant of many aspects of nutrition and lifting. I've always found heavy compound movements to give me the best results. My first two weeks on the WD, I was still designing a proper scheudal for school, so my workouts were randomly done. I have a plan now however, and I will tweak it to fit in deadlifts to be on back days (which is wed for me). All I've been doing is hyperextensions for lower back, but I feel like I need to put in more mid/lower back work, so Romanian Deadlifts looks perfect for that.

Glad to hear your lifts went up. This weekend is going to be a little free weekend for me, so I can just eat whenever I'm hungry, but I don't think I'll get too far off the Warrior diet track. I'm never hungry for breakfast anymore. I only want food around 2, then I get real hungry by 4 when I work out usually (like a beast...or warrior should I say?), and then eat at 5-9, and sleep like a baby.

Speaking of which, I am tired. I jammed a lot with my friends, I'm wiped.

Great progress everyone. I'm excitied for everyone to get to their goals.

[fatdaddy67]

Fatdaddy-

I have a question in regards to your workouts. In your last post when you logged your bench pressing routine you do quite a few sets at 230...

230 x 7/3/2/2/2/2/2

How much of a rest period do you give yourself between sets?

15 deep breaths on bench press and overhead press, and 10 deep breaths for other lifts.

My chest and shoulders seem to be weaker in the area of strength endurance...

[fatdaddy67]

All I've been doing is hyperextensions for lower back, but I feel like I need to put in more mid/lower back work, so Romanian Deadlifts looks perfect for that.

Don't forget the king of deadlift and squat training...the good morning ;)

[longboarder89]

I remember hearing about Good morning's from reading an article on Bruce Lee and how he hurt his back doing those.

Bruce lee had an amazing physique, it's ridiculous seeing pictures of him. He just looks solid as a rock.

I'm always tweaking my program...I'll throw in some more exercises where I need some work done.

Just reiterating if someone is following this log, taking this weekend off (getting a little sick sadly -.-), and just eating, resting etc.

I'll post my progress pictures in 30 or so mins, just have to get them online and edited together with my first pictures.

[longboarder89]

All of my poses are relaxed and done at the same time of the day. The starting pictures I had a little pump going so that's the only thing that isn't consistant. Otherwise these were taken fasted, am, relaxed, side and frontal views.

http://forum.bodybuilding.com/photo/showfull.php?photo=4123283

Hopefully this size is better, and works out...

[fatdaddy67]

I remember hearing about Good morning's from reading an article on Bruce Lee and how he hurt his back doing those.

Bruce lee had an amazing physique, it's ridiculous seeing pictures of him. He just looks solid as a rock.

I'm always tweaking my program...I'll throw in some more exercises where I need some work done.

Just reiterating if someone is following this log, taking this weekend off (getting a little sick sadly -.-), and just eating, resting etc.

I'll post my progress pictures in 30 or so mins, just have to get them online and edited together with my first pictures.

Get well. Nearly everyone I know has been sick recently.

I cleaned up your images for you...you're only a few pounds away from abs!

http://www.muscleandbrawn.com/images/longboarder.jpg

[longboarder89]

Whoa, thanks. Much better contrast. I did a lazy job in paint ^_^

I apologize in advance for not being as consistant as possible with the pictures. I'd like to get the angle and lighting better, maybe next time.

Still, I think the change is evident there.

Thanks fatdaddy, sadly, that's about 19 percent body fat...so i'm about 10-11 percent bodyfat away from abs!

Regardless, i'm patient. I know the WD works for me, and I love it. These results are much faster than I could of ever wished for.

[fatdaddy67]

Whoa, thanks. Much better contrast. I did a lazy job in paint ^_^

I apologize in advance for not being as consistant as possible with the pictures. I'd like to get the angle and lighting better, maybe next time.

Still, I think the change is evident there.

Thanks fatdaddy, sadly, that's about 19 percent body fat...so i'm about 10-11 percent bodyfat away from abs!

Regardless, i'm patient. I know the WD works for me, and I love it. These results are much faster than I could of ever wished for.

10-15 pounds away from abs isn't bad at all.

[longboarder89]

10-15 pounds away from abs isn't bad at all.

Is that how much body fat percentage that is? I was hoping I could get decent abs by NEXT summer, not this upcoming summer.

I'm pretty sure I could shed off 10-15 pounds by the end of may. I'll be happy once I can post pictures of me with abs.

Once I do get pretty lean...It'll be fun to bulk. I love heavy lifting...and I can break down my cardio to 3x a week instead of 6x.

So for all the people touting science as a reason why the WD doesn't work...just look at the pictures. Look at the videos!

Looking forward to everyone else's progress! Thanks fatdaddy for letting me post my log here too. It's been a great motivator. Did you end up having time to re-read the book?

[fatdaddy67]

Is that how much body fat percentage that is? I was hoping I could get decent abs by NEXT summer, not this upcoming summer.

I'm pretty sure I could shed off 10-15 pounds by the end of may. I'll be happy once I can post pictures of me with abs.

Once I do get pretty lean...It'll be fun to bulk. I love heavy lifting...and I can break down my cardio to 3x a week instead of 6x.

So for all the people touting science as a reason why the WD doesn't work...just look at the pictures. Look at the videos!

Looking forward to everyone else's progress! Thanks fatdaddy for letting me post my log here too. It's been a great motivator. Did you end up having time to re-read the book?

How much do you currently weigh? your profile says 236, but you don't look close to that...

I can't wait to bulk either.

As far as "science" goes, I feel great on the WD...that's the only science I need.

[fatdaddy67]

If you are 236 @ 19% bodyfat, then you have...45 pounds of fat, and your lean mass is around 191.

So, to get around 12% bodyfat (and the start of Abs), you will need to get around 217.

That's about a 19 pound loss...if you don't lose any muscle, that is.

[longboarder89]

How much do you currently weigh? your profile says 236, but you don't look close to that...

I can't wait to bulk either.

As far as "science" goes, I feel great on the WD...that's the only science I need.

I didn't weight myself today, but the last I did I was 236 and some change. I could be up or down from there, but I don't really mind. I think I have a LOT of muscle mass because my BMI is 32, which is obese. It's supposed to be 18-24 I think its 'standard' BMI.

The gym here has an old school weighting system too, so you have to adjust the weight and balance the scale. It says 236 about. I can check tommorow when I am fasted, I ate a big breakfast. I actually wasn't hungry at all. I just like to eat. It feels good to just let go of routine for a little bit, if just for the weekend.

Either way, it's about my health, and my bodyfat hasn't really been in the teens, ever, so this is the best shape I've ever been in my life, and my strongest. I only hope to keep getting better.

[longboarder89]

If you are 236 @ 19% bodyfat, then you have...45 pounds of fat, and your lean mass is around 191.

So, to get around 12% bodyfat (and the start of Abs), you will need to get around 217.

That's about a 19 pound loss...if you don't lose any muscle, that is.

Well on the WD, I don't think that's much. I mean, I did loose 2.1 percent body fat in 3 weeks? If it is consistant at 2 percent every 3 weeks, that's about 12 weeks from now till I get to that weight.

[fatdaddy67]

Either way, it's about my health, and my bodyfat hasn't really been in the teens, ever, so this is the best shape I've ever been in my life, and my strongest. I only hope to keep getting better.

That's a great attitude to have.

[longboarder89]

Thanks fatdaddy,

Looking forward to your progress as well, and the next vlog. Hope all has been well.

Did you end up finishing the book again? I really enjoyed the historic parts, learning about solider's and commoner's lifestyles.

again, looking forward to everyone else's progress!

[fatdaddy67]

Thanks fatdaddy,

Looking forward to your progress as well, and the next vlog. Hope all has been well.

Did you end up finishing the book again? I really enjoyed the historic parts, learning about solider's and commoner's lifestyles.

again, looking forward to everyone else's progress!

I haven't had time to start the book yet...just finished a novel I was reading :)

[longboarder89]

In review of today, I am sick...so I thought by eating and resting a lot I'd feel better.

Eating breakfast now makes me feel very lazy all the day, as well as making me go to the bathroom pretty frequently (6 times alrealdy today which is ridiculous, it could be that I'm chugging water since I'm sick too.)

I don't think I can take "days off" the warrior diet and feel better than I do on the warrior diet, I'll continue with the usual WD style of one-meal a night deal. I'll be grazing on more fruits and veggies through-out the day to help me get rid of the sickness in my body however. I know a few others of you are sick, what have you been doing? I know I can't eat in the morning, it just ruins the day.

I hope I'm decent by this week, I dont' want to get thrown off schedual with this....not working out is no fun.

[fatdaddy67]

I don't think I can take "days off" the warrior diet and feel better than I do on the warrior diet, I'll continue with the usual WD style of one-meal a night deal. I'll be grazing on more fruits and veggies through-out the day to help me get rid of the sickness in my body however. I know a few others of you are sick, what have you been doing? I know I can't eat in the morning, it just ruins the day.



Man, you are going through what I went through a week ago. Going off the WD for a day or two was sort of fun, until I had food hangovers and felt sluggish.

[longboarder89]

I can't take eating food through out the day. It feels unnatural. I'm sticking with the Warrior Diet style regardless. It makes me feel much better.

Strange how when you obtain a habit, it's easier to stick with it. I thought I'd enjoy eating all day but it just made me feel sick...

[fatdaddy67]

I can't take eating food through out the day. It feels unnatural. I'm sticking with the Warrior Diet style regardless. It makes me feel much better.

Strange how when you obtain a habit, it's easier to stick with it. I thought I'd enjoy eating all day but it just made me feel sick...

And I didn't actually go off the diet during the day...I just ate a small meal and trailed it with nachos and ice cream.

[longboarder89]

And I didn't actually go off the diet during the day...I just ate a small meal and trailed it with nachos and ice cream.

Ah, nachos and ice cream sounds great.

I'm saving my meal today for tonight and sticking with the Warrior Diet. I still feel terrible today, but better than yesterday. I assume this means I can hit the gym monday, but I'm definitly going to stay well rested to ward off any sickness, and might cut back the cardio if I feel too tired.

Yesterday was an a giant bomb in terms of food and calories.

Morning around 10:30-
Egg white omlette with mushrooms, onions, ham, and cheddar cheese.
1/2 wrap of ham, salami, turkey with lettuce and mayo.
Bowl of Coco Puffs
Giant Bowl of Clam chowder
6 peices of wheat bread toasted

Through out the day I just ate random stuff when I felt like eating... 2 oatmeal bars, half a box of cheese its, a lot of sugar-free soda...handful of nuts here and there.

I had a giant sub too aorund 1 am at the local eatery cause everyone got hungry from drinking (at least I didn't drink, that would of just made it worse), and I ordered a buffalo chicken sub and downed it with a lot of water.

Pretty sure whatever I ate was well over 4000-5000 calories. I'll just say it was a "high calorie day" even though it was mostly all bad sources of food.

I regret it all now though, this morning was terrible in terms of actually getting the food out the other end (God damn buffalo chicken for being so delicious).

I don't feel any bigger or bloated or anything however. I think my body has fought back quite well.

I hope I can post pictures in 2-4 weeks with good progress.

[fatdaddy67]

Man, you just had to say buffalo wings!

Sheesh.

[fatdaddy67]

A couple of Warrior Dieters who have visited/contacted me on Youtube. They were on the WD without even knowing it was a "diet."

http://www.youtube.com/watch?v=n15hU4RONO4

http://www.youtube.com/watch?v=yZThplf2swg

[longboarder89]

Man, you just had to say buffalo wings!

Sheesh.

hahaha, sorry. It's good to find other people who are on this diet. There's got to be plenty of others who have found this a great way to live.

Eating to live is much better than living to eat I've realized. I like to eat, but now I only want to eat good (real, unprocessed) food more than anything else.

It'll be interesting to see how much better I feel once I get the chance to buy real organic food (considering I live near a lot of farms in my hometown). Most of the food here is still processed stuff, but it'll have to do with what I have.

[fatdaddy67]

It'll be interesting to see how much better I feel once I get the chance to buy real organic food (considering I live near a lot of farms in my hometown). Most of the food here is still processed stuff, but it'll have to do with what I have.

We are going to start hitting the local farmer's market, which will help for my undereating phase. But unless I strike it rich, my overeating will still be pretty much non-organics...and believe me, I wish it were otherwise.

[fatdaddy67]

Two good, and intense workouts. I decided to change up my leg day approach...I have been feeling some deep muscle soreness in my left quad lately, and wanted to pull back from using heavier weight until it recovered.

Instead of heavier squats, I tried to do a set of 20 rep squats, and then followed that with some rest-paused squats and some 50 rep Bulldozer sets of hammie curls and leg extensions.

My front quads are fried today...which is unusual. usually my hammies cry for mercy the next few days after a leg workout.

I've been feeling slightly hungry during the last couple of days during the undereating phase, but nothing major. My strength and energy still remain strong. Yesterday I only got 4 hours of sleep (due to my wife's cold) but still felt pretty good during the day.

02/07/2009: Legs

Squats

225 x 16

225 x 4/4/4/4/4

Leg Extensions

50 x 20/10/10/10

Hammie Curls

50 x 15/8/6/5/4

02/08/2009: Arms

Skull Crushers

85 x 9/7/5

DB Tri Ext

75 x 10/6/4

Seated DB Curls

45's x 8/4/3/2/2/1

BB Curls

80 x 10/5/3/2

[longboarder89]

Two good, and intense workouts. I decided to change up my leg day approach...I have been feeling some deep muscle soreness in my left quad lately, and wanted to pull back from using heavier weight until it recovered.

Instead of heavier squats, I tried to do a set of 20 rep squats, and then followed that with some rest-paused squats and some 50 rep Bulldozer sets of hammie curls and leg extensions.

My front quads are fried today...which is unusual. usually my hammies cry for mercy the next few days after a leg workout.

I've been feeling slightly hungry during the last couple of days during the undereating phase, but nothing major. My strength and energy still remain strong. Yesterday I only got 4 hours of sleep (due to my wife's cold) but still felt pretty good during the day.

02/07/2009: Legs

Squats

225 x 16

225 x 4/4/4/4/4

Leg Extensions

50 x 20/10/10/10

Hammie Curls

50 x 15/8/6/5/4

02/08/2009: Arms

Skull Crushers

85 x 9/7/5

DB Tri Ext

75 x 10/6/4

Seated DB Curls

45's x 8/4/3/2/2/1

BB Curls

80 x 10/5/3/2

Nice workout, seems like a ball buster. What are the pros/cons of the bulldozer system? It seems interesting (Sometimes I utilize this sort of 'mini-sets' once in a while) it really works well, especially if the rest time is short.

I've realized when I get hungry during the under-eating phase, I don't really eat anything (maybe an apple or fresh grapefruit juice if it's available and if I have time), but I usually just have water all day. I don't know if I should add in more healthy fats and fibers to help with the under-eating phase. I'm afraid of destroying the benefical effects of the fast by eating certain things. What do you usually eat for the under-eating phases (this is an open question for anyone else on the WD)?

The book suggests organic fresh veggies, but I just don't have that sort of access to food at the moment. Perhaps a handful of nuts, and some fresh juice? That's all I can really think of.

[longboarder89]

Still under the weather;

Feeling sick is not good while working out, but I pushed through. Only doing mon. wed. fri. with HITT cardio tue/thurs/saturday to keep it 'light'.

Incline Bench:
1 warm up set 10x with 175
2 x 12 215

Flat Bench:
2 x 12 with 205 (feeling pretty weak, struggled with these)

Cable Pec flys
2 x 12 with 85's on both cables.

Pully ab crunches:
2 x 12 at 210

No cardio, felt not so hot after the ab crunches...I'm gonna go eat and update right after.

Overeating meal:
Salad with cucumbers, tomatos, olive oil, balsamic vinegar, salt and pepper.
Small bowl of italian wedding soup
Hamburger with small amount of fries
Banana, two oranges.
4 cups of water, 1 cup of gatorade.

I got sick of wraps, but next meal I'm going to eat completely clean. The only thing that was 'dirty' was the hamburger I guess. Back to chicken/tuna wraps with whole wheat and all that stereotypical bb diet stuff.

Feel a little weak being sick, so I'm a little disapointed with my lifting, I'll be back up soon though. I just gotta push through pretty hard.

[KJR246]

How many cals are you takin in now? Are you still at the same or are you able to eat more? I never stayed on long enough to notice any metabolism changes but Catchol is up to like 3000ish now....

[longboarder89]

How many cals are you takin in now? Are you still at the same or are you able to eat more? I never stayed on long enough to notice any metabolism changes but Catchol is up to like 3000ish now....

If this is directed at me, I'm sorry I don't count calories. Many of my meals I feel hardly hit 2000 though. When I first started I hit 3000 most likely, but my cals have been going down.

[fatdaddy67]

How many cals are you takin in now? Are you still at the same or are you able to eat more? I never stayed on long enough to notice any metabolism changes but Catchol is up to like 3000ish now....

My calories are around 2100 - 2400, but never over. They will be once the experiment is done.

[KJR246]

If this is directed at me

Nahh. OP

[jrhudak]

How many cals are you takin in now? Are you still at the same or are you able to eat more? I never stayed on long enough to notice any metabolism changes but Catchol is up to like 3000ish now....

Just for ha has i went into fitday and plugged in my totals for tonight's meal... 3,700ish. Based off of tonight's meal I am guessing I am at a constant 3000K+ intake.

[fatdaddy67]

Just for ha has i went into fitday and plugged in my totals for tonight's meal... 3,700ish. Based off of tonight's meal I am guessing I am at a constant 3000K+ intake.

That is monster :)

Once I hit my goal weight, my maintenance will be close to that. With a protein drink at dinner...

[jrhudak]

That is monster :)

Once I hit my goal weight, my maintenance will be close to that. With a protein drink at dinner...

I told you Fatdaddy, that I am a big eater. Being 6'7", I have a lot of body to feed.

[fatdaddy67]

I told you Fatdaddy, that I am a big eater. Being 6'7", I have a lot of body to feed.

You ain't a kidding.

[KJR246]

I take 3000 bulking on a normal diet and I'm pretty small. But 3700 is crazy, especially in one meal. I doubt I could stuff that down. I can do about 2000.

[longboarder89]

Just for ha has i went into fitday and plugged in my totals for tonight's meal... 3,700ish. Based off of tonight's meal I am guessing I am at a constant 3000K+ intake.

Sweet Mother of God.

That's pretty large, but I remember hearing about Phelp's down 10,000 calories a day cause of how much he trained.

After he was on the news for ripping a bong, I can understand how that's possible during his off-season too (ha)

I can hardly hit 2,000.

Just a quick update for me:

Feeling much better on the Warrior Diet. I don't think I want to have "normal days" anymore. Today (tuesday) is the first day I feel great again and have as much energy as I did before. I can 'hear' my stomach just destroying the food in my stomach. One notable thing about the Warrior Diet cycle is that I become quiet stable with hunger during the under-eating stage after a few days on it, and when I do eat my body tempature goes up. On a 'regular diet' my body never gets this warm after I eat. I'd assume its the metabolism kicking up in high gear. Anyone else get quite "warm" after their over-eating meal?

Another notable thing is the time in which you consume the meal. The first few weeks I ate, I ate far too much, too fast. I ate too much of the same stuff as well. I took my time tonight, and changed it up, and I feel quite content, satisfied and much better about my food choices. For any potential Warrior Dieters reading this, take your time eating and vary all of your food with as many tastes, flavors, and colors (as Ori states in his book.)

AM Cardio HITT for 22 Mins

Meal- 530-630pm:
-Salad with chickpeas, red beans, cucumbers, red/blue peppers, olive oil and balsamic vinegar for dressing.
-10 oz. piece of rumproast
-Wheat Wrap, chicken, bbq sauce, lettuce, tomato, american cheese
-1/2 bowl of wheat pasta with alfredo sauce
-apple, banana and an orange

I'm trying to keep it as 'natural' from here on out, so less processed, fried, and generally 'unhealthy' food.

[fatdaddy67]

After he was on the news for ripping a bong, I can understand how that's possible during his off-season too (ha)


Lol. Good one.

And glad you're feeling better. And good job on jumping to less processed foods.

Funny you mention being warm...I just finished eating, and am warm right now. And super thirsty...which always happens post-overeating.

[fatdaddy67]

Some of my training today...

SMWHMV5IUkw

hfu4wk8-e_U

[longboarder89]

Lol. Good one.

And glad you're feeling better. And good job on jumping to less processed foods.

Funny you mention being warm...I just finished eating, and am warm right now. And super thirsty...which always happens post-overeating.

Yeah. I drink right after I eat. I drink a lot of fluids though. I like the really warm feeling after I eat, it's keeps me content and peaceful. I'm going to enjoy my UFC and sleep.

Nice vids btw. You look like a beast when you lift. Do you have a steady weight increase (x amount per week or something?)

[fatdaddy67]

Yeah. I drink right after I eat. I drink a lot of fluids though. I like the really warm feeling after I eat, it's keeps me content and peaceful. I'm going to enjoy my UFC and sleep.

Nice vids btw. You look like a beast when you lift. Do you have a steady weight increase (x amount per week or something?)

With the bulldozer training style (see the T-Bar video)...when I can do 20 reps in 5 mini-sets or less, I move up 5 pounds in weight. There is 10 deep breaths in between each mini-set.

I am always pushing for more weight.

For deadlifts, I am currently cycling like this...

Week 1...Light day...heavy day weight minus 60 pounds x 15 reps
Week 2...Moderate day...heavy day weight minus 30 pounds x 10 reps
Week 3...Heavy day...previous heavy day weight plus 5 pounds x 10 reps

[fatdaddy67]

With the bulldozer training style (see the T-Bar video)...when I can do 20 reps in 5 mini-sets or less, I move up 5 pounds in weight. There is 10 deep breaths in between each mini-set.

I am always pushing for more weight.

For deadlifts, I am currently cycling like this...

Week 1...Light day...heavy day weight minus 60 pounds x 15 reps
Week 2...Moderate day...heavy day weight minus 30 pounds x 10 reps
Week 3...Heavy day...previous heavy day weight plus 5 pounds x 10 reps

Bumping over the spam.

Note: Nevermind, the spam was removed...some chick was spamming something waaay off topic

[longboarder89]

Bumping over the spam.

Note: Nevermind, the spam was removed...some chick was spamming something waaay off topic

Every board will have trolls and spamming. It's pretty inevitable, good thing the mods here are pretty active.

Ah I see, that's a cool cycle. Today is shoulders, biceps, abs, back. I love training back, this will be good. I'm going to hit it hard. I feel 90%, so I'm gonna give 100% and sleep a lot (like I have been all week + lots of water and nutrients).

I'll update later, workout and over-eating 4:30-6:30 usually.

[BuffetKing]

Please forgive me fatdaddy67 for the long post but I thought if might help someone. BTW, you look great and nice work on the Warrior D.

I am brand new here and never posted on a bodybuilding site before but thought I would give my 2 cents on my Warrior Diet experiances.

6 years ago I was 300 pounds, I used a "normal" bodybuilding diet to get down to about 180. After 2 years of eating that way I was tired of always worrying about preparing and eating smaller meals, so I tried the Warrior Diet.

My Warrior Diet consited of celery 2-4 times through out the day and I had a veggie, juice blended mix for breakfast. my dinner was around 8 PM, it consited of about 2000 calories of things like oats, or grit, chicken, multigrain bread, stuff like that. After 3 months I just felt that something was missing, so I went back to my "normal" diet until about 10 weeks ago.

10 weeks ago, I was really, really busy doing video editing from 9 Am to about & 10 PM. The first 3 days I noticed my stomach hurt from all the sitting andeating the protein based meals thrugh the day. I decided that I would try the Warrior Diet out again but with a twist. I know Ori says fasts ranging from 12-18 hours are the best way to approach the diet so I decided to try the 12 hour. Below is the diet I have structured and let me tell you what, it is teh absolute best way of eating I have ever done in my life, next to the Mcdonalds and buffets when I was a porker.

8 AM Breakfast- 1 TBS oil or butter, 10 whole eggs. (820Cal.)
8 PM Dinner- Yogurt mixed with oats,strawberries, blueberries and whey (1700 Cal)


I am telling you, by adding a big breakfast composed of P/F and having a huge meal that is low fat at night after a workout, gives me exactly the results I need. I feel awesome all day and get to look forward to a big meal at night. I burn fat all day working becasue I have put no carbs in my body and after a workout, I stop the process and start the reopair process at night.

I am starting a building cycle tommorow. It will consist of HIT training (fullbody) every 4th day, and on that 4th day after the training, my meal will be Anything and everything i want for 30 minutes or until sick (full). My calories will be huge this day and slowly taper down until the 4th day comes up again.

Hope this gives some some insight that adding a big P/F breakfastgives you the same ifnot better results than an no eating. Imean lets face it, the only times you really should eat are morning and after a workout anyway.

Best of luck fatdaddy67 and again, sorry for the post but I wanted to try to add something to your journal to maybe help you or someone out.

[fatdaddy67]

Every board will have trolls and spamming. It's pretty inevitable, good thing the mods here are pretty active.

Ah I see, that's a cool cycle. Today is shoulders, biceps, abs, back. I love training back, this will be good. I'm going to hit it hard. I feel 90%, so I'm gonna give 100% and sleep a lot (like I have been all week + lots of water and nutrients).

I'll update later, workout and over-eating 4:30-6:30 usually.

Hit 'er hard...

[longboarder89]

I don't think I've ever had this much energy, ever, in my life. I'm off the wall, teeming with energy from my workout.

Lifts (Shoulder, Abs, Biceps, Back):

Lat Pull Down:
1 set of 10 warm up @ 100
2 x 12 @ 145

Cable Rows:
2 x 12 @ 130

Shrugs
2 x 12 @ 120 pounds

Hyperextensions
2 x 15 holding a 55 pound dumbbell

Bicep Machine
85 x 5
70 x 7
60 x 5
50 x 3
No rest inbetween these.

Miltary Press:
1 warm up set at 80
2 x 12 @ 110 (I had to yell on the last two reps and got stares).

Abs:
Hanging leg raises
2 x 20 bodyweight only

Ab Crunches with a pully
2 x 15 @ 205

I was only in the gym for 25 mins, but I practically didn't rest more than 30-40 seconds. I unloaded my plates and went right to the next exercise.

Meal:
Protien Shake with water
Salad cucumbers, tomatos, pinto beans, red peppers, green peppers, olive oil and balsamic vinegar
Two boiled Eggs with salt
1/2 a wheat wrap with ham salad (this was really bad tasting)
3/4ths of a bowl of wheat pasta with 6 meatballs and tomato sauce
Banana and a Orange
4 glasses of water

I'm just sipping on water now, but damn, my body is on fire. I have both the windows open in my dorm room and it's 40 out. It's beautiful compared to the 10-20 deg. weather we've been having here in mass.

[fatdaddy67]

Please forgive me fatdaddy67 for the long post but I thought if might help someone. BTW, you look great and nice work on the Warrior D.Thanks Buffetking...and long posts are welcomed :)


6 years ago I was 300 pounds, I used a "normal" bodybuilding diet to get down to about 180. After 2 years of eating that way I was tired of always worrying about preparing and eating smaller meals, so I tried the Warrior Diet.I lived the bodybuilding diet on and off for 20 years, so I know how you feel. It's a burden at times.


My Warrior Diet consited of celery 2-4 times through out the day and I had a veggie, juice blended mix for breakfast. my dinner was around 8 PM, it consited of about 2000 calories of things like oats, or grit, chicken, multigrain bread, stuff like that. After 3 months I just felt that something was missing, so I went back to my "normal" diet until about 10 weeks ago.I'm waiting to see if this is a good or bad ending...


10 weeks ago, I was really, really busy doing video editing from 9 Am to about & 10 PM. The first 3 days I noticed my stomach hurt from all the sitting andeating the protein based meals thrugh the day. I decided that I would try the Warrior Diet out again but with a twist. I know Ori says fasts ranging from 12-18 hours are the best way to approach the diet so I decided to try the 12 hour. Below is the diet I have structured and let me tell you what, it is teh absolute best way of eating I have ever done in my life, next to the Mcdonalds and buffets when I was a porker.

8 AM Breakfast- 1 TBS oil or butter, 10 whole eggs. (820Cal.)
8 PM Dinner- Yogurt mixed with oats,strawberries, blueberries and whey (1700 Cal)

Looks like a solid plan to me...I plan on modify the WD a bit once I hit my goal weight...just adding more veggies and protein during the day, since my maintenance level is so high. Ori specifically states that the WD is not a bodybuilding diet...and I am a bodybuilder ;)



I am telling you, by adding a big breakfast composed of P/F and having a huge meal that is low fat at night after a workout, gives me exactly the results I need. I feel awesome all day and get to look forward to a big meal at night. I burn fat all day working becasue I have put no carbs in my body and after a workout, I stop the process and start the reopair process at night.

That is about the plan I am looking at post-experiment...primarily adding more protein during the day. Good to hear it's working...


I am starting a building cycle tommorow. It will consist of HIT training (fullbody) every 4th day, and on that 4th day after the training, my meal will be Anything and everything i want for 30 minutes or until sick (full). My calories will be huge this day and slowly taper down until the 4th day comes up again.

I am a BIG fan of eating big meals post-workout...it has always worked well for me.


Hope this gives some some insight that adding a big P/F breakfastgives you the same ifnot better results than an no eating. Imean lets face it, the only times you really should eat are morning and after a workout anyway.

Thanks for sharing this.


Best of luck fatdaddy67 and again, sorry for the post but I wanted to try to add something to your journal to maybe help you or someone out.

Thanks...good luck to you too. Stay in touch, and feel free to contact me via my websites in my signature.

[fatdaddy67]

I don't think I've ever had this much energy, ever, in my life. I'm off the wall, teeming with energy from my workout.


Great workout. Those are the days I love...because I can hit things extra, extra hard.

Do you get triceps soreness from military presses? Some do, but I generally don't.

[longboarder89]

Great workout. Those are the days I love...because I can hit things extra, extra hard.

Do you get triceps soreness from military presses? Some do, but I generally don't.

No, my tris were good today. I'm really, really strict about form, breathing and the execution of my form (fast postives, slow negatives, about 1 sec/2 seconds). I blasted my tri's monday, but my recovery is amazing. I go to sleep asap now because of my sickness, but i've been great. The warrior diet I think works for my body better than any other diet, It helps me not only recover, but grow, while loosing fat, and keeping me sane. Can't really complain about anything, at all.

[fatdaddy67]

No, my tris were good today. I'm really, really strict about form, breathing and the execution of my form (fast postives, slow negatives, about 1 sec/2 seconds). I blasted my tri's monday, but my recovery is amazing. I go to sleep asap now because of my sickness, but i've been great. The warrior diet I think works for my body better than any other diet, It helps me not only recover, but grow, while loosing fat, and keeping me sane. Can't really complain about anything, at all.

Good to hear.

Everyone around me has been sick, but I managed to get a very mild and short illness. (last week)

[fatdaddy67]

Been a tad hungry during the last few days, but then again, my sleep has been so-so. occasionally I'll have a couple nights where my body flushes water, and I am up every few hours going to the bathroom. This has been my life the last 2 nights.

But all is well. My weight today was 278.2...down 4 pounds in February. if it wasn't for the 3 pounds I added back on from my cheat days, this number would probably been 6-7. I spent 8 days just retracing my steps from 285 to 282.2.

My deadlift workout was insane. I did 410x10, and it felt VERY light. I am bumping to 420 next time. My max is approaching 600. It was over 500 before the WD, and my best guess is that it is around 550-560 right now.

My chest workout was just OK. I felt slightly tired today (from less then perfect sleep), but still went up on some sets. Overall, my strength was up.

My goal is to hit 269 by the end of this month. Wish me well.

02/10/2009: back

Deadlifts, 410 x 10

T-Bars, 155 x 8/4/3/2/2/1

DB Rows, 100's x 7/4/3/3/3

02/11/2009: Chest

Bench Press, 230 x 8/3/3/1/1/1/1/1/1

Incline Press, 190 x 8/5/3/2/2

[longboarder89]

Good to hear.

Everyone around me has been sick, but I managed to get a very mild and short illness. (last week)

At least your keeping strong. I think I might of pushed too hard + not slept enough and thats what got me sick.

Back on track though. I feel pretty confident to get down towards 10 %percent, and then hopefully 8 % bf.

When's your next vlog? Looking forward to everyone's proggress, especially yours.

Edit:

Holy sh*t. Your deadlifts are insane. I think my highest *max* was 385. I'm going for strength, not so much muscle mass, so I'll be happy the day I can rip out dead's in that range!

[Kion]

Good to see the warrior diet going well for you. I hope to hit 400 one time sometime in my future. I'm going to be hitting three plates soon and that seems like a ton mentally to even be doing it once but I'll be doing it hopefully 5 times.

[tommyb`028]

Whats up fellas?

I havent posted in a while because my schedule is pretty hectic and after I'm done with my overeating period I have about enough energy to check my email, read a bit... then almost immediately.. i go lights out. I had an odd weekend last weekend in terms of my sleeping pattern, so its been a bitch trying to get back to my normal pattern. I'm feeling great beyond that though. Surprisingly I still dont get tired during the day, I'm just thoroughly exhausted by the end of it all.

I cut almost all my supplements out of my diet too. I now only take a multi vitamin, and two scoops of whey after my workout. Beforehand I was taking a few Animal products, which definitely helped me break some plateaus. As of now though my strength is still going up, and my energy is unbelievable at the gym, so for the time being I'm going to stay off the additional supps.

I'm trying to shed this weight pretty quickly so I incorporated something new into my routine. After every set I skip rope for a minute then go directly into my next set. After doing this, then a sick session of HIIT that borderline brings me to my knees, i'm drenched from head to toe. This guy I know thats a boxer who is ripped to shreds but still one of the strongest guys at my gym recommended the rope skipping between sets. I was hesitant at first because I thought it would detract from my ability to recover between sets therefore reducing my overall strength, which is what I'm trying to increase, while decreasing bodyfat. But boy was I dead wrong in my hesitations. The rope skipping ups the heart beat, which in turn has seriously upped my focus and concentration. Hopefully this all results in positive weight loss. Time will tell.

Otherwise I'm glad to see everyone is doing well..hopefully you who are sick get healthy asap.

[longboarder89]

Whats up fellas?

I havent posted in a while because my schedule is pretty hectic and after I'm done with my overeating period I have about enough energy to check my email, read a bit... then almost immediately.. i go lights out. I had an odd weekend last weekend in terms of my sleeping pattern, so its been a bitch trying to get back to my normal pattern. I'm feeling great beyond that though. Surprisingly I still dont get tired during the day, I'm just thoroughly exhausted by the end of it all.

I cut almost all my supplements out of my diet too. I now only take a multi vitamin, and two scoops of whey after my workout. Beforehand I was taking a few Animal products, which definitely helped me break some plateaus. As of now though my strength is still going up, and my energy is unbelievable at the gym, so for the time being I'm going to stay off the additional supps.

I'm trying to shed this weight pretty quickly so I incorporated something new into my routine. After every set I skip rope for a minute then go directly into my next set. After doing this, then a sick session of HIIT that borderline brings me to my knees, i'm drenched from head to toe. This guy I know thats a boxer who is ripped to shreds but still one of the strongest guys at my gym recommended the rope skipping between sets. I was hesitant at first because I thought it would detract from my ability to recover between sets therefore reducing my overall strength, which is what I'm trying to increase, while decreasing bodyfat. But boy was I dead wrong in my hesitations. The rope skipping ups the heart beat, which in turn has seriously upped my focus and concentration. Hopefully this all results in positive weight loss. Time will tell.

Otherwise I'm glad to see everyone is doing well..hopefully you who are sick get healthy asap.

First, thanks. Being sick is not fun. Secondly, It's good to hear that you've found a good way to up your intensity. I'm going to incorperate some more HITT stuff into my routine for fat loss as well, trying to shed the stubborn fat sucks. What's your progress so far? Do you mind posting pictures? and if you do, do you have any stats (numbers) that we could see on your progress so far? It'd be great to see how everyone else is doing.

Keep going man! It's always motivating to have others on the ride.

[longboarder89]

I love going to the gym, but this sickness is not being so kind to my body. I felt decent monday after being sick from friday-sunday, but today was a total crash in energy/motivation and focus. I was really foggy this morning and felt over-all like **** and decided against doing cardio as I usually would of done. I ate at 1pm for my over eating because I have class at 2:30-5:15, so I could focus. The food definitly helped, and I ate just enough to hold me over till tommorow in which case I hope I feel decent enough to do legs, and some long-state cardio to help recover. I'm going to stick with this cardio over the weekend and hopefully recover well.

Meal:
Bowl of chicken noodle soup
4 sasuages
1 wheat wrap with tuna salad, lettuce, tomato, and american cheese.
4 boiled eggs
4 cups of water

I used to sweat a lot while lifting, but now even when I lift real heavy and for over 30 mins I don't really break much of a sweat.

I'm going to start hitting the track in the gym (once I fully recover) and start doing sprinting intervals to get my heart rate up. I'm tired of watching tv and sitting around on a stationary bike/eliptical/treadmill. There's a lot of variations but I hope I can invest in some kettlebells and a jump rope to help me make some really good HITT interval routines.

The one I've come up so far is:
1 min Jump Rope (warm up)
10 kettle bell swings (25 pounds) for each arm.
10 push ups
Run around (about 80-90 percent max) a quarter mile track
-
2 min Jump rope
15 kettle bell swings (25 pounds) for each arm.
15 push ups
Run around track again 80-90 % max
-
3 min Jump rope
20 kettle bell press and cleans (25 pounds) for each arm.
20 push ups
Run around track
-
4 min Jump rope
25 kettle bell press and cleans (25 pounds) for each arm
20 push ups
Run around track
-
Walk (cool down) for 10 mins around track

I figure this will be about 30 mins of HITT hell, and since they don't have kettle bells, I figure I could use a 20-25 pound dumbbell from the upstair gym rack for 30 mins and no one would miss it (it's usually the girls who do those amazing 5 lb curls that use that secondary set upstairs...) The jump rope can be substituted with jumping jacks for the time being till I can order a jump rope offline.

Anyone else have routines or want to critic my routine? I think this would be a great one once I recover fully. Prob would do this 2x a week working up to 3-4 and then increasing intensity/weight/duration once I adapt (which I think will be a while since that routine is pretty f-ckin intense)

I like bodybuilding, but I'm more for strength/endurance/speed for fighting (MMA) than pure mass and aesthetics (although, I do have great respect for people that have the dedication to bodybuilding).

Any other HITT ideas, routines would be much apprechiated.

Sorry fatdaddy, every time I post a lot, I feel like I'm hijackin the thread, I don't mean to. This has sort of become my place for a log as well.

[tommyb`028]

as far as HIIT goes i keep it strictly on the treadmill after workouts. I've gotten the greatest results this way, as i would be more inclined to dog it between different exercises.

I do a 5 minute walking warm up..
jog at 5mph 1min
sprint at 9mph 1min
jog at 5mph 1min
sprint at 8.5 mph 1min
jog at 5mph 1min
sprint at 8 mph 1min

I repeat that sequence minus the warmup 1 more time then..

jog 5mph 1min
sprint 9mph 1 min
jog 5mph 1 min
sprint 10mph 1 min
jog 5mph 1 min
sprint 10.5mph 1 min
jog 5mph 1 min
sprint 11mph 30 seconds
sprint 11.5mph 30 seconds
sprint 12 mph 30 seconds
jog 5 mph 1 minute
5minute walking cool down

as far as stats and pictures im working on getting pictures on to my lap top, but most of the time im on my desk top which is ancient at this point.

my stats are
age-26
height- 5'11"
weight-228
bf%- 24%

[fatdaddy67]

At least your keeping strong. I think I might of pushed too hard + not slept enough and thats what got me sick.

Back on track though. I feel pretty confident to get down towards 10 %percent, and then hopefully 8 % bf.

Man, I hope I get near that someday.


When's your next vlog? Looking forward to everyone's proggress, especially yours.

Thanks bud. My next Vlog will be at the end of February. I will be doing weigh in, caliper, and bodyfat % results.


Edit:

Holy sh*t. Your deadlifts are insane. I think my highest *max* was 385. I'm going for strength, not so much muscle mass, so I'll be happy the day I can rip out dead's in that range!

Deadlifting has always been easy for me. And I just keep getting stronger the more I train it. Not so much for bench press though.

[fatdaddy67]

Good to see the warrior diet going well for you. I hope to hit 400 one time sometime in my future. I'm going to be hitting three plates soon and that seems like a ton mentally to even be doing it once but I'll be doing it hopefully 5 times.

I have tried many programs, but my current cycle of singles is working really well. I hope you catch up to me!

[fatdaddy67]

Whats up fellas?

I havent posted in a while because my schedule is pretty hectic and after I'm done with my overeating period I have about enough energy to check my email, read a bit... then almost immediately.. i go lights out. I had an odd weekend last weekend in terms of my sleeping pattern, so its been a bitch trying to get back to my normal pattern. I'm feeling great beyond that though. Surprisingly I still dont get tired during the day, I'm just thoroughly exhausted by the end of it all.

I cut almost all my supplements out of my diet too. I now only take a multi vitamin, and two scoops of whey after my workout. Beforehand I was taking a few Animal products, which definitely helped me break some plateaus. As of now though my strength is still going up, and my energy is unbelievable at the gym, so for the time being I'm going to stay off the additional supps.

I'm trying to shed this weight pretty quickly so I incorporated something new into my routine. After every set I skip rope for a minute then go directly into my next set. After doing this, then a sick session of HIIT that borderline brings me to my knees, i'm drenched from head to toe. This guy I know thats a boxer who is ripped to shreds but still one of the strongest guys at my gym recommended the rope skipping between sets. I was hesitant at first because I thought it would detract from my ability to recover between sets therefore reducing my overall strength, which is what I'm trying to increase, while decreasing bodyfat. But boy was I dead wrong in my hesitations. The rope skipping ups the heart beat, which in turn has seriously upped my focus and concentration. Hopefully this all results in positive weight loss. Time will tell.

Otherwise I'm glad to see everyone is doing well..hopefully you who are sick get healthy asap.

That sounds like a real intense workout. And good to see you back.

I am still taking numerous supplements, but most are for body detox while losing weight.

[fatdaddy67]

I love going to the gym, but this sickness is not being so kind to my body. I felt decent monday after being sick from friday-sunday, but today was a total crash in energy/motivation and focus. I was really foggy this morning and felt over-all like **** and decided against doing cardio as I usually would of done. I ate at 1pm for my over eating because I have class at 2:30-5:15, so I could focus. The food definitly helped, and I ate just enough to hold me over till tommorow in which case I hope I feel decent enough to do legs, and some long-state cardio to help recover. I'm going to stick with this cardio over the weekend and hopefully recover well.

Get some sleep tonight...get your Nyquil ready...



I'm going to start hitting the track in the gym (once I fully recover) and start doing sprinting intervals to get my heart rate up. I'm tired of watching tv and sitting around on a stationary bike/eliptical/treadmill. There's a lot of variations but I hope I can invest in some kettlebells and a jump rope to help me make some really good HITT interval routines.

The one I've come up so far is:
1 min Jump Rope (warm up)
10 kettle bell swings (25 pounds) for each arm.
10 push ups
Run around (about 80-90 percent max) a quarter mile track
-
2 min Jump rope
15 kettle bell swings (25 pounds) for each arm.
15 push ups
Run around track again 80-90 % max
-
3 min Jump rope
20 kettle bell press and cleans (25 pounds) for each arm.
20 push ups
Run around track
-
4 min Jump rope
25 kettle bell press and cleans (25 pounds) for each arm
20 push ups
Run around track
-
Walk (cool down) for 10 mins around track

I figure this will be about 30 mins of HITT hell, and since they don't have kettle bells, I figure I could use a 20-25 pound dumbbell from the upstair gym rack for 30 mins and no one would miss it (it's usually the girls who do those amazing 5 lb curls that use that secondary set upstairs...) The jump rope can be substituted with jumping jacks for the time being till I can order a jump rope offline.

I have a guy over at my site who does a kettlebell routine. It looks like a great way to train.


Anyone else have routines or want to critic my routine? I think this would be a great one once I recover fully. Prob would do this 2x a week working up to 3-4 and then increasing intensity/weight/duration once I adapt (which I think will be a while since that routine is pretty f-ckin intense)

Not knowing about kettlebells, and strictly speaking from a fitness standpoint, your routine looks very good.


I like bodybuilding, but I'm more for strength/endurance/speed for fighting (MMA) than pure mass and aesthetics (although, I do have great respect for people that have the dedication to bodybuilding).

I was big into running early in life, but bodybuilding is my love. Well actually...I juss love tossing around weight.



Sorry fatdaddy, every time I post a lot, I feel like I'm hijackin the thread, I don't mean to. This has sort of become my place for a log as well.

No need to apologize...post as much as you want. I enjoy coming home from work and seeing what's going on.

And anyone else reading can feel free to post on this log. If it was just a one way conversation it would get old...

[fatdaddy67]

my stats are
age-26
height- 5'11"
weight-228
bf%- 24%

Those were just about my stats last year (except for age ;) ) before I regained weight.

[tommyb`028]

yeah i was down at 190 a year and a half ago.. then on july 4th playing bball i landed awkwardly, came down hard on my knee.. ended up fracturing the knee cap and tearing acl/mcl/meniscus. was in bed after surgery and on crutches for 2 months and couldn't start lifting for 10 months and running for 12. I peaked at 245 but on the bright side im down 15lbs since I got back on my grind and at least 5 of those are due to the WD.

[fatdaddy67]

yeah i was down at 190 a year and a half ago.. then on july 4th playing bball i landed awkwardly, came down hard on my knee.. ended up fracturing the knee cap and tearing acl/mcl/meniscus. was in bed after surgery and on crutches for 2 months and couldn't start lifting for 10 months and running for 12. I peaked at 245 but on the bright side im down 15lbs since I got back on my grind and at least 5 of those are due to the WD.

Injuries are dangerous...to bodyfat percentages :)

I gained weight when I hurt my shoulder at work and couldn't lift for months on end.

[Donica]

And even though this is a journal, I open it up to any random thoughts and input along the way...

While I was meandering around the Internet one evening a few months ago, I came across the entry for a (the?) book on the Warrior Diet at Amazon. Intriguing philosophy, but I don't know much about it, and I don't know if I personally would choose to implement it into my own nutritional program even after researching it more. But perhaps it will be an experiment someday for me, too--who knows? I incorporate fasting into my personal dietary program two or three times a year, which a lot of bodybuilders think is insane, but I find it to be very beneficial for me and--like you said--muscle memory is a wonderful thing. As long as you sincerely listen to your body and respect it, you can always hear when it's telling you to stop something, and you can always bounce back and transform yourself into whatever form of yourself you want to be--as much as is humanly possible, anyway. :) In any respect, all the best to you with your diet, and maybe I'll pop by again sometime soon and see how things are going for you...

[fatdaddy67]

While I was meandering around the Internet one evening a few months ago, I came across the entry for a (the?) book on the Warrior Diet at Amazon. Intriguing philosophy, but I don't know much about it, and I don't know if I personally would choose to implement it into my own nutritional program even after researching it more. But perhaps it will be an experiment someday for me, too--who knows? I incorporate fasting into my personal dietary program two or three times a year, which a lot of bodybuilders think is insane, but I find it to be very beneficial for me and--like you said--muscle memory is a wonderful thing. As long as you sincerely listen to your body and respect it, you can always hear when it's telling you to stop something, and you can always bounce back and transform yourself into whatever form of yourself you want to be--as much as is humanly possible, anyway. :) In any respect, all the best to you with your diet, and maybe I'll pop by again sometime soon and see how things are going for you...

Thanks for stopping by...one of the reason I wanted to do an experiment is to see just how viable this diet is in keeping mass. I am not on one side or the other.

One thing I do like about it so far is how darn good I feel during the day. In that sense, the WD is great. I think it is also an awesome way for people with food issues to lose weight and still eat a lot.

But the true test comes in a little over 2 weeks. I am doing a skinfold caliper test, and to be honest, if the muscle loss it too great...I have to make adjustments.

2 years ago I cut 65 pounds of fat on a bodybuilding diet, AND gained 8 pounds of muscle (most likely muscle memory). But having all things equal, which they are with this experiment, my muscle mass should be holding steady...but that's the reason for the experiment.

I might end up adding much more protein during the day. We'll see.

[bigmill99]

This is my first post, so any advice on what I am doing would be a great help!

I have been following the basic principles of warrior diet for the past 6 weeks. Although i don't follow it exactly how Ori stats I am still having excellent results. I water fast during the day and eat what i want in a four hour window at night.

I have not weighed myself at all during this time, so I can't comment on the weight I have lost. I do have body fat calipers and during the 6 weeks i have lost nearly 7% body fat. I started at 23% and now down to 16/17%. I also know that my trousers (pants) are getting to big and I am having to make extra holes in my belt, to keep them up!

My training is very basic. My equipment is a heavy bag and 2 x 10kg dumbells. So body weight training and boxing have been my main focus with every other day going along the Tabata (found some good tabata songs online for my ipod, so no need to keep looking at a clock. The music stops when its time to rest and comes back on for work). This is done first thing in the morning, I dont have any PWO food/shake just coffee. Any other training ideas would be very helpful.

I'm glad to see there are other people out there having success and I look forward to coming home from work and seeing how everyone's training and eating is going.

[fatdaddy67]

This is my first post, so any advice on what I am doing would be a great help!

Good to see you on board Bigmill...I'll comment where I can.


I have been following the basic principles of warrior diet for the past 6 weeks. Although i don't follow it exactly how Ori stats I am still having excellent results. I water fast during the day and eat what i want in a four hour window at night.

I think it's hard to follow it perfectly. Some nights I don't eat a salad, and some I don't eat broccoli, etc. Do you eat any fresh fruits (strawberries) or veggies (tomatoes, carrot sticks, etc.) during the day?


I have not weighed myself at all during this time, so I can't comment on the weight I have lost. I do have body fat calipers and during the 6 weeks i have lost nearly 7% body fat. I started at 23% and now down to 16/17%. I also know that my trousers (pants) are getting to big and I am having to make extra holes in my belt, to keep them up!

At your bodyfat, I would use the caliper and the mirror instead of the scale.


My training is very basic. My equipment is a heavy bag and 2 x 10kg dumbells. So body weight training and boxing have been my main focus with every other day going along the Tabata (found some good tabata songs online for my ipod, so no need to keep looking at a clock. The music stops when its time to rest and comes back on for work). This is done first thing in the morning, I dont have any PWO food/shake just coffee. Any other training ideas would be very helpful.

I would have a PWO piece of cheese, or an egg...something carb free.

If I had a 10kg dumbbell, I would do some controlled fatigue type sets. I do controlled fatigue (Bulldozer Training (http://muscleandbrawn.com/2009/01/bulldozer-weight-training-system-basics-by-muscle-and-brawn/)) where I do Arnold Press for 20/10/10/10 reps, with 10 deep breaths in between each set.

You can also use these dumbbells so do similar sets with lunges, stiff leg deadlifts, weighted situps, dumbbell rows, overhead presses, bicep curls, dumbbell bench presses, etc.

I also think doing dips between 2 chairs, pushups, and pullups should be a staple of a bodyweight routine, but you might be doing these.

You could also superset or giant set pushups with dips with dumbbell bench presses.


I'm glad to see there are other people out there having success and I look forward to coming home from work and seeing how everyone's training and eating is going.

Thanks again for stopping by, and please keep us updated.

[bigmill99]

Yeah I easily eat my 5 fruit and veg a day. I also eat ice-cream, chocolate and anything I want really. Thats what i love so much about this approach.

I am using a lot of the exercises you suggested. I just feel the dumbells getting too light now. I am doing a lot of supersets that maybe use upto 3 exercises such as 1 minute heavy bag, shoulder press15-20 and press ups till fatigue. Fat loss is my main goal and maintaining my lean mass.

[fatdaddy67]

Yeah I easily eat my 5 fruit and veg a day. I also eat ice-cream, chocolate and anything I want really. Thats what i love so much about this approach.

I am using a lot of the exercises you suggested. I just feel the dumbells getting too light now. I am doing a lot of supersets that maybe use upto 3 exercises such as 1 minute heavy bag, shoulder press15-20 and press ups till fatigue. Fat loss is my main goal and maintaining my lean mass.

I bought some plates and a couple of adjustable dumbbells, and they work great...that is, if you have extra cash...

The dumbbells are here (http://muscleandbrawn.com/2008/12/how-to-build-a-basic-low-cost-home-powerlifting-and-weight-training-gym/)...scroll down a bit.

They run $30, and the plates are a buck a pound.

[longboarder89]

Yeah I easily eat my 5 fruit and veg a day. I also eat ice-cream, chocolate and anything I want really. Thats what i love so much about this approach.

I am using a lot of the exercises you suggested. I just feel the dumbells getting too light now. I am doing a lot of supersets that maybe use upto 3 exercises such as 1 minute heavy bag, shoulder press15-20 and press ups till fatigue. Fat loss is my main goal and maintaining my lean mass.

Good to have you on the board bigmill. Very encouraging to have others follow along.

Sounds like your progressing well, I'd like to see your routine and progress if possible.

I usually stay away from 'dirty' foods, but if it works for you, great! I tend to eat far too much, I can remember the days of eating 2-3 pints of ben and jerry's with a 2 liter of rootbeer when I was 15, for dinner.

Looking forward to everyone's progress. I've been a little off track this weekend cause of some personal issues with family health, but i'm getting back on track regardless. I'll be posting pics in 3 weeks adding onto my old pictures, to see my over-all progress.

[bigmill99]

Mixed my training up today. Used my 50kg heavy bag as my barbell. Very effective.

warm up 5 mins

3 x lunge squat superset. I had the heavy bag on alternate shoulders for the lunge and held the bag in front of me for squat.

4 x 5 heavy bag turns. I turned the bag in a windmill action as fast as i could. 2 sets in each direction. Harder than it sounds.

3 x 20 shoulder press. Lifted bag from one shoulder to the other over my head.

4 x 10 sort of a woodchopper. lifting bag from for example left foot to over right shoulder. Hope i'm explaining ok. Its hard without pictures.

3 x 10 bicep curls. Held bag upright in front of me and curled it. I call it a curl but it was really hitting my core and chest.

cool down - lay on the floor sucking in the air!

[fatdaddy67]

Good to have you on the board bigmill. Very encouraging to have others follow along.

Sounds like your progressing well, I'd like to see your routine and progress if possible.

I usually stay away from 'dirty' foods, but if it works for you, great! I tend to eat far too much, I can remember the days of eating 2-3 pints of ben and jerry's with a 2 liter of rootbeer when I was 15, for dinner.

Looking forward to everyone's progress. I've been a little off track this weekend cause of some personal issues with family health, but i'm getting back on track regardless. I'll be posting pics in 3 weeks adding onto my old pictures, to see my over-all progress.

I'm the same way with junk food...if it's around, I eat too much.

My daughter had a birthday party this weekend, and I had a day where I ate cake and ice cream...so my progress is slowed a bit...but the WD goes on.

[fatdaddy67]

cool down - lay on the floor sucking in the air!

That sounds effective. Good job Big Mill.

[longboarder89]

I'm the same way with junk food...if it's around, I eat too much.

My daughter had a birthday party this weekend, and I had a day where I ate cake and ice cream...so my progress is slowed a bit...but the WD goes on.

Yeah. It's your daughters birthday. I'd say that's a good reason to have a small 'cheat day'. I did my first HITT cardio +body weight today because I'm stuck at home taking care of a family member who had a heart attack. Never-the-less, I won't let this set me back from all of my other priorities.

Super Set 3x (1 min rest at the end of each set)
20 Push ups
25 Dips
50 BW Squats
100 Calf Rasies
35 Crunches (Both Obliques, so 105 in one mini set)
----------------
Jog/Sprint HIT Cardio
30/10 jog/sprint interval (x 6)
Really quick (~5 mins) but I was absolutely fried after the sprints. I need work up my cardio (rather, sprinting) ability.

BigMill, your work out sounds great. By wood chopper did you grab the bag with your arms and toss it over the other side? (Grab bag at left foot, then throw bag up on/over right shoulder?) I've never heard of this before. Exercises always have so many names/variations.

I ordered Animal Cuts, I ran through a cycle last year when I started lifting, and it was pretty effective, even with minimal diet/lifting program. Should work wonders now that I have everything dialed in.

[bigmill99]

Yeah the wood chopper is exactly how you described it. It is a core exercise, although it works your lungs just as well!

[fatdaddy67]

I ordered Animal Cuts, I ran through a cycle last year when I started lifting, and it was pretty effective, even with minimal diet/lifting program. Should work wonders now that I have everything dialed in.

You know offhand what's in it?

I'm going to blog my training from the last few days shortly...finally :)

[fatdaddy67]

Well...this weekend was a cheat weekend. My daughter had 2 birthday parties, and the ice cream and cake kept calling to me. I felt like crap today at work, but I am back on track with my sights on 260 pounds.

Nothing really new to report. I am real anxious to lean out some more so I can do a skin fold reading.

My strength is still going up every workout...I might just turn into a powerlifter yet ;)

I am still trying to master the 20-rep squat. I got up to 18 reps this week. once I get to 20, I will be able to hammer up in weight. The weight isn't the killer for me right now...it's trying to breath after 14 reps.

02/13/2009: Shoulders

Overhead Press

170 x 7/5

Overhead Press

145 x 8/4/3/3/2

Arnold DB Press

25's x 12/8/7/6/6

02/14/2009: Legs

Squats

225 x 18

225 x 4/4/4/4/4

Leg Extensions

55 x 20/10/10/10

Hammie Curls

50 x 17/10/7/6/5

[longboarder89]

You know offhand what's in it?

I'm going to blog my training from the last few days shortly...finally :)

I don't know whats up with the boards but the search function is not working for me...hmm anyways from the Website on it's ingredients for Cuts:

Serving Size: 1 Pack
Servings Per Container: 42
Amount Per Serving:

Niacin: 15 mg (as niacinamide)
Vitamin B6: 2 mg (as pyridoxine HCL)
Thermogenic Complex: 575 mg

* Synephrine
* Octopamine
* Tyramine
* Epigallocatechin Gallate (EGCG)
* L-Theanine
* PEA (phenylethylamine)

Lipotropic Complex: 75 mg

1. Choline Citrate
2. Betaine HCL
3. Inositol Monophosphate

Metabolic Complex: 900 mg

* Guarana (22% Caffeine)
* L-Carnitine

Diuretic Complex: 750 mg

* Dandelion Extract (taraxol, taraxerol)
* Uva Ursi Extract (arbutin, methyl-arbutin)

Thyroid Complex: 175 mg

* Guggul (2.5% Guggulsterones)
* Soy Isoflavones

Insulin Potentiators: 100 mg

* Alpha Lipoic Acid
* Chromium Polynicotinate
* Chromium Picolinate

Nucleotide Regulators: 300 mg

* Phosphate
* Inosine
* Phosphatidylcholine

Neurotransmitter Regulators: 250 mg

* St. John's Wort (0.3% hypericin)
* L-Tyrosine

Animal Cuts Complex: 812 mg

* Citrilene? (-hydroxycitric acid)
* Grapefruit Extract (naringin, naringenin)
* White Willow (bark)
* Phenylalanine (as L-phenylalanine)
* Ginger Root Extract (gingerols, shoagols)

Other Ingredients: Bitter orange extract, green tea extract, cocoa extract, potassium phosphate, magnesium phosphate, magnesium stearate, gelatin, stearic acid.

--------

The thing I like about this product is that it is quality, and it hits the 'fat burning' process from a lot of different angles. A lot of products focus on one thing. I've always like Universal, their products have always worked wonders for me. I hope once I get back to the university gym after this week, I can hit the cardio hard with a cycle of cuts and see how much I can loose, especially with the WD. I'm not too concerned about loosing muscle, seeing as I can gain muscle like crazy. I'm not worried about gaining it back. I want strength more than anything anyways.

Regardless, I haven't experienced any strength losses, or mass losses on the WD. Just more or less, fat loss, and gains in my lifts. Can't really complain. I would like to switch it up to keep it fresh though, I hope my HITT incorperated into my regular long state cardio will do the trick. God damn stubborn fat, I just have a small bump on the bottom of my abs...

[tommyb`028]

I feel you on the squats FatDaddy. My squat routine looks like this 6/6/12/20/20. Those last two sets of 20 I am so gassed I make sure I have someone behind me cuz i've come so damn close to passing out and then consequently puking. And for some reason we come back for more? haha.

I took the recommended 3 week cycle of animal cuts just over a month ago. They honestly did zero for me. I was taking animal pump at the same time so maybe the creatine in pump counteracted the effects of cuts? who knows, the "experts" over on their forvm told me they're great to use together. I definitely did gain strength and some size from pump. Although I have been off of Pump for over a week now and im still seeing increases in strength. I'm on a pace of late, especially on this diet, where my strength noticeably goes up every week, to the point where my lifting partner.. who seriously doubts this lifestyle by the way.. almost cant believe his eyes.

[longboarder89]

Well...this weekend was a cheat weekend. My daughter had 2 birthday parties, and the ice cream and cake kept calling to me. I felt like crap today at work, but I am back on track with my sights on 260 pounds.

Nothing really new to report. I am real anxious to lean out some more so I can do a skin fold reading.

My strength is still going up every workout...I might just turn into a powerlifter yet ;)

I am still trying to master the 20-rep squat. I got up to 18 reps this week. once I get to 20, I will be able to hammer up in weight. The weight isn't the killer for me right now...it's trying to breath after 14 reps.

02/13/2009: Shoulders

Overhead Press

170 x 7/5

Overhead Press

145 x 8/4/3/3/2

Arnold DB Press

25's x 12/8/7/6/6

02/14/2009: Legs

Squats

225 x 18

225 x 4/4/4/4/4

Leg Extensions

55 x 20/10/10/10

Hammie Curls

50 x 17/10/7/6/5

Great workout. I'm always jealous at how much you can lift. Once I "bulk" again on the WD, I hope I can push some serious weight around. As much as I hate cardio, it helps with lifts. I used to not be able to breath through some heavy workouts, but a few sessions of cardio helps train the lungs and heart to take more of a pounding, so even if it seems stupid, cardio actually does help with lifts (at least, for me and the majority of people I have known).

If I never had to do cardio again, I'd be a happy man, but it is a vital evil.

[longboarder89]

I feel you on the squats FatDaddy. My squat routine looks like this 6/6/12/20/20. Those last two sets of 20 I am so gassed I make sure I have someone behind me cuz i've come so damn close to passing out and then consequently puking. And for some reason we come back for more? haha.

I took the recommended 3 week cycle of animal cuts just over a month ago. They honestly did zero for me. I was taking animal pump at the same time so maybe the creatine in pump counteracted the effects of cuts? who knows, the "experts" over on their forvm told me they're great to use together. I definitely did gain strength and some size from pump. Although I have been off of Pump for over a week now and im still seeing increases in strength. I'm on a pace of late, especially on this diet, where my strength noticeably goes up every week, to the point where my lifting partner.. who seriously doubts this lifestyle by the way.. almost cant believe his eyes.

Sorry to hear that about Animal cuts, I'm sure you had everything else dialed in too. It can be any number of things, but that's the thing about supps, everyone is so different. I took Lipo 6x and it was decent, but didn't do as much justice as Cut's did for me. It's funny I go around trying all these different products, and I end up coming back to the first one I ever tried, Cuts, and it's given me the best results so far. Pump is great, but I've never ran a cycle of it. Once I get more money (work and school together + lifting is hectic), I am investing in more universal products and a few other things. I want to be strong, lean and fierce this summer for MMA.

[fatdaddy67]

--------

The thing I like about this product is that it is quality, and it hits the 'fat burning' process from a lot of different angles. A lot of products focus on one thing. I've always like Universal, their products have always worked wonders for me. I hope once I get back to the university gym after this week, I can hit the cardio hard with a cycle of cuts and see how much I can loose, especially with the WD. I'm not too concerned about loosing muscle, seeing as I can gain muscle like crazy. I'm not worried about gaining it back. I want strength more than anything anyways.

Regardless, I haven't experienced any strength losses, or mass losses on the WD. Just more or less, fat loss, and gains in my lifts. Can't really complain. I would like to switch it up to keep it fresh though, I hope my HITT incorperated into my regular long state cardio will do the trick. God damn stubborn fat, I just have a small bump on the bottom of my abs...

Man, that's got a lot in it. :) I saw Soy Isoflavones, which I know is a good anti-E.

And I know what you mean about belly fat brother!

[fatdaddy67]

I feel you on the squats FatDaddy. My squat routine looks like this 6/6/12/20/20. Those last two sets of 20 I am so gassed I make sure I have someone behind me cuz i've come so damn close to passing out and then consequently puking. And for some reason we come back for more? haha.



Damn, 2 sets of 20-reppers is intense!

[fatdaddy67]

Great workout. I'm always jealous at how much you can lift. Once I "bulk" again on the WD, I hope I can push some serious weight around. As much as I hate cardio, it helps with lifts. I used to not be able to breath through some heavy workouts, but a few sessions of cardio helps train the lungs and heart to take more of a pounding, so even if it seems stupid, cardio actually does help with lifts (at least, for me and the majority of people I have known).

If I never had to do cardio again, I'd be a happy man, but it is a vital evil.

Thanks man. Just remember that I have been lifting on and off for 20 years...so you'll get there. I think I need some form of cardio to assist with my 20-rep sets, so I know what you mean.

[longboarder89]

Thanks man. Just remember that I have been lifting on and off for 20 years...so you'll get there. I think I need some form of cardio to assist with my 20-rep sets, so I know what you mean.

Yeah, I can't stand cardio but it really does help. If I was more of an athlete (not really into team sports, more individual stuff), cardio would be easier for me to do with a team, or even a few friends.

I switch up my cardio a lot, between a rowing machine, bikes, elipticals, treadmills, and a good ol' track. One session can be on only one of them, or all of them. Depends on how much ADHD I have that day for training.

The good thing I like about cardio is that it helps with lifting, which is the best part, and other various things. I used to have trouble getting upstairs without trouble breathing heavy...but I had class today from 10am-12 and all my classes are in different buildings on the 4th or 5th floor and I wasn't winded at all. I think this is the best shape I've been in my whole life, which is great. I can't wait to get back on campus and be able to hit the cardio/weights hard.

What does everyone eat for the undereating phase? I had a salad with cucumbers mixed with a can of tuna (with a scoop of mayo to make tuna salad), with olive oil and sesame oil for some good fats. It hardly was 300 cals I think. I know ori states small protien and a lot of 'live' foods, but I didn't know what everyone else was doing and what was working/not working for them.

[bigmill99]

Longboarder
What does everyone eat for the undereating phase? I had a salad with cucumbers mixed with a can of tuna (with a scoop of mayo to make tuna salad), with olive oil and sesame oil for some good fats. It hardly was 300 cals I think. I know ori states small protien and a lot of 'live' foods, but I didn't know what everyone else was doing and what was working/not working for them.


I eat an apple or orange and just drink black coffee and loads of water. I always carry a 1 litre bottle with me and fill it up about ten times a day!

Sorry to be off subject but how do you place a quote into your reply.

[longboarder89]

Longboarder
What does everyone eat for the undereating phase? I had a salad with cucumbers mixed with a can of tuna (with a scoop of mayo to make tuna salad), with olive oil and sesame oil for some good fats. It hardly was 300 cals I think. I know ori states small protien and a lot of 'live' foods, but I didn't know what everyone else was doing and what was working/not working for them.


I eat an apple or orange and just drink black coffee and loads of water. I always carry a 1 litre bottle with me and fill it up about ten times a day!

Sorry to be off subject but how do you place a quote into your reply.

Ah, so simple carbs? There's a quote button on the bottom right of each post, so you can quote what part you'd like.

I was just trying to see if 3 eggs + salad would be too much to throw off my under-eating phase.

[fatdaddy67]

What does everyone eat for the undereating phase? I had a salad with cucumbers mixed with a can of tuna (with a scoop of mayo to make tuna salad), with olive oil and sesame oil for some good fats. It hardly was 300 cals I think. I know ori states small protien and a lot of 'live' foods, but I didn't know what everyone else was doing and what was working/not working for them.

2 tomatoes, 7 carrot sticks, 4 strawberries, and 2 protein foods (eggs or string cheese).

And, of course...COFFEE!

[fatdaddy67]

For some reason, my body just does not like to do barbell rows. Even with a moderately light weight, the bicep connection at the elbow feels like it is being awkwardly tugged. So much for switching up movements. I sure wish I had a low pulley.

Though my back workout was light deadlift day, it left me very sore.

My chest day was very good. My weight jumped up in both exercises, despite feeling a bit stressed from an ******* at work.

All is well in Warrior Diet land. I am hoping to hit 272 by the end of February. I know this is only a 10 pound loss for the month, but I had 4 REALLY BIG cheat days due to birthday parties, etc., and have spend half the month just trying to burn off the pounds from those days.

My weight loss rate is still amazing. If it wasn't for my cheat days, I could have easily been on the path to lose 15-18 pounds this month.

02/17/2009: Back

Deadlift (Light Day)

350 x 10

T-bars

155 x 8/4/3/3/2

BB Rows

135 x 9/6/5

02/18/2009: Chest

Bench Press

230 x 8/4/3/2/2/1

Incline Bench

195 x 7/5/4/2/2

[StlBarbie]

I enjoy following your thread .... very interesting!!! :)

I hve been playing with the Warrior Diet for about three weeks ...
I LOVE IT thus far! I am seeing positive bodycomp changes and strength is up! Today, I had my best bench day .. EVER!!! :D

AWESOME STUFF in here!!! :)

[fatdaddy67]

I enjoy following your thread .... very interesting!!! :)

I hve been playing with the Warrior Diet for about three weeks ...
I LOVE IT thus far! I am seeing positive bodycomp changes and strength is up! Today, I had my best bench day .. EVER!!! :D

AWESOME STUFF in here!!! :)

Glad you stopped by, and nice to see another Warrior.

Post more! Post more! ...tell us about your WD journey...

[longboarder89]

I enjoy following your thread .... very interesting!!! :)

I hve been playing with the Warrior Diet for about three weeks ...
I LOVE IT thus far! I am seeing positive bodycomp changes and strength is up! Today, I had my best bench day .. EVER!!! :D

AWESOME STUFF in here!!! :)

I'm with Fatdaddy here, feel free to post all your questions, comments, routines, etc in here! It's good to have more perspectives! Welcome!

[longboarder89]

Well, time to just catch up a little bit for this week.

I haven't been on track this week, it's been bad with having to drive to my university for class instead of just being on campus, but this weekend I'll be back.

My diet has been wacked the past two days, I've still been eating at 4:30, and only till i'm about 4/5ths full, but damn, I need to eat a little cleaner again. eating "dirty" is so easy. No problem, getting back on track tommorow. Waking up to hit the gym at the university, going to start with my animal cuts cycle, and have my cardio ramped up to rid myself of the remaining bf.

Again tweaking my workout, here's how it's going down,
Monday: Tris/Chest/Abs 30 mins cardio in the morning, 20 mins after lift
Tuesday: HITT cardio 20 mins in the morning, 30 mins Long state in the evening
Wednesday:Bis/Shoulders/Back/Abs 30 mins cardio in the morning, 20 mins after lift.
Thursday: HITT cardio 20 mins in the morning, 30 mins long state in the evening
Friday: Legs warm up 10-15 mins cardio
Saturday: Rest
Sunday: 30 mins morning/evening for a total of 1 hour of cardio.

As you can see, I'm pretty determined to get a bunch of cardio in there to blast the **** out of my body. I'm going to 'cycle' my cardio and do this for 2 weeks, rest, and take out some of the LISS and add in 1 extra day of HITT. I think I can only handle two sessions of HITT a week, eventually getting up to 3, and then 4, while gradually cutting away at the long state cardio. Once I plateau with the HITT (which I assume will take a while), I'm going to try cycling carbs too, and maybe going back to more long state, less high intensity.

Phew. Lots of info right there. I'm determined to follow this diet through, get up pictures soon, and loose the weight.

I can't wait to bulk however...:), that has always been my favorite.

Hope everyone's doing well!

[Kion]

Good to see you have such success with the WD. I'm seem to be hovering around the mid 170's still though I am getting stronger and seem to be putting on more muscle then fat. I tend to be a little looser with how I eat sometimes and tend to cheat more then I should on my regular days but even then I am doing alright. I just wish I was having the same level of luck as you are.

[longboarder89]

Good to see you have such success with the WD. I'm seem to be hovering around the mid 170's still though I am getting stronger and seem to be putting on more muscle then fat. I tend to be a little looser with how I eat sometimes and tend to cheat more then I should on my regular days but even then I am doing alright. I just wish I was having the same level of luck as you are.

If you'd like, eat some 'live' food as ori states. If there is a way, try to find motivation everyday, put pictures up, roam around bodybuilding and just make it a part of your life style. They'll always be rough bumps, but hey, you got tommorow and the day after that to start making good choices, and getting towards your goal. You are what you think.

Be positive, work hard, eat well, you'll be lean in no time buddy. If you need any help tweaking anything diet/training/supps, ask around. Everyone's here to help out and learn!

[bigmill99]

Woken up this morning feeling very rough. I have flu like symptoms or 'Man-flu' as the women like to call it here in the uk. I can remember reading that a couple of you on here have been sick while on the WD.

How should i approach the day? Eat what ever, when ever or try and stick to the WD as best as i can?

[Austin109]

very very interesting diet and workout routine.

the workout at least looks very close to mine when im trying to cut fat as well.

how are you liking it all so far?

[fatdaddy67]

I can't wait to bulk however...:), that has always been my favorite.

Hope everyone's doing well!

I can't wait to bulk either.

Have you stepped on a scale recently?

[fatdaddy67]

Good to see you have such success with the WD. I'm seem to be hovering around the mid 170's still though I am getting stronger and seem to be putting on more muscle then fat. I tend to be a little looser with how I eat sometimes and tend to cheat more then I should on my regular days but even then I am doing alright. I just wish I was having the same level of luck as you are.

Once you get to certain levels, your body gets stubborn. Mine gets stubborn @ 230 pounds. Hang in there...the body will eventually allow you to cut further.

[fatdaddy67]

Woken up this morning feeling very rough. I have flu like symptoms or 'Man-flu' as the women like to call it here in the uk. I can remember reading that a couple of you on here have been sick while on the WD.

How should i approach the day? Eat what ever, when ever or try and stick to the WD as best as i can?

Stick to the WD. I had the flu a few weeks back and ate like a slob, and regretted it for 10 days.

[fatdaddy67]

very very interesting diet and workout routine.

the workout at least looks very close to mine when im trying to cut fat as well.

how are you liking it all so far?

I am loving how I feel during the day...a great benefit of the WD. And my strength keeps going up, so strength issues on the WD.

But I don't know if I am holding muscle mass...I am doing a skin fold test at the end of February.

[bigmill99]

Being ill is making me crave junk food. Every time i have a coffee i feel the urge to get a bar of chocolate. Hopefully these cravings will pass as soon as i start to get back to normal.

I haven't given in yet, i have been sticking to the warrior diet but have been eating a lot more than normal. Maybe it is my body telling me i need more Vit C to fight off this bug!

[longboarder89]

I can't wait to bulk either.

Have you stepped on a scale recently?

I'm back to 237, but my body fat is decreasing. I haven't used measurements recently, I've sort of been using the mirror as an indicator. I'm not so much worried about numbers. Although, for the sake of a log, half way through this can of cuts, I'll take a picture and put #'s up. I'm still quite heavy, but I think it's only because I'm putting on more muscle. The body fat is definitely reducing. I would love to get to around 10 percent. That would make me very happy.

Today was my first day of cuts, forgot how awesome this product is. Mild stimulant, but strong thermo. My body is on fire all day, which is great. I love being warm. Cuts makes me feel like a million bucks too. Great over-all mood today.

Lifting today went well with cuts.
Warm up on bike for 5 mins, about 80 percent heart rate max

Flat Bench -
warm up @ 1 x 10 175
2 x 12 225

Incline Bench -
2 x 12 @ 200
(Sadly, lost strength on this one, I think it's due to a lack of a warm up set and minimal stretching, but I'm sure it'll go up again)

Seated Rows
2 x 12 @ 185

Tricep Pull Downs
2 x 12 @ 145
1 x 5 @ 160

Leg raises
2 x 15 bodyweight only

Cardio for 20 mins with my heart around 75-90 percent max (heart rate monitor was up at 160-175 range)

Meal
For my under-eating stage @ 12 I had two boiled eggs, lots of lettuce with olive oil and balsamic vinegar.

At 5 I did my main meal:
Wheat Wrap with ham, turkey, salami, lettuce, pickles, honey mustard and provolone cheese
3 Boiled Eggs
Very small amount of beef teriyaki with white rice and a lot of veggies (didn't finish this, pretty gross at the cafe)
Orange

I drank about 1.5 gals today of water, as cuts demands a lot of water. I ate significantly less, and much cleaner. I'm very motivated with cuts and now that I'm closer than ever to getting to my goal, I can't stop.

Today was a pretty good day overall. Can't complain. I can't wait for the day to put up pictures and show people who are stuck in the "6 meals a day" dogma.

[longboarder89]

Being ill is making me crave junk food. Every time i have a coffee i feel the urge to get a bar of chocolate. Hopefully these cravings will pass as soon as i start to get back to normal.

I haven't given in yet, i have been sticking to the warrior diet but have been eating a lot more than normal. Maybe it is my body telling me i need more Vit C to fight off this bug!

When I was sick, I did go off the path and just listen to my body and feed it good food, rested a lot, and drank a very large amount of water.

Just let it pass and then hit your program hard again. You just gotta let your body heal, I wouldn't recommend using meds unless you absolutely need them. That's just my opinion though, meds screw your immune system.

[fatdaddy67]

Being ill is making me crave junk food. Every time i have a coffee i feel the urge to get a bar of chocolate. Hopefully these cravings will pass as soon as i start to get back to normal.

I haven't given in yet, i have been sticking to the warrior diet but have been eating a lot more than normal. Maybe it is my body telling me i need more Vit C to fight off this bug!

Whn I;m sick I eat junk food like a madman :(

[fatdaddy67]

I'm back to 237, but my body fat is decreasing. I haven't used measurements recently, I've sort of been using the mirror as an indicator. I'm not so much worried about numbers. Although, for the sake of a log, half way through this can of cuts, I'll take a picture and put #'s up. I'm still quite heavy, but I think it's only because I'm putting on more muscle. The body fat is definitely reducing. I would love to get to around 10 percent. That would make me very happy.

Today was my first day of cuts, forgot how awesome this product is. Mild stimulant, but strong thermo. My body is on fire all day, which is great. I love being warm. Cuts makes me feel like a million bucks too. Great over-all mood today.

Lifting today went well with cuts.
Warm up on bike for 5 mins, about 80 percent heart rate max

Flat Bench -
warm up @ 1 x 10 175
2 x 12 225

Incline Bench -
2 x 12 @ 200
(Sadly, lost strength on this one, I think it's due to a lack of a warm up set and minimal stretching, but I'm sure it'll go up again)

Seated Rows
2 x 12 @ 185

Tricep Pull Downs
2 x 12 @ 145
1 x 5 @ 160

Leg raises
2 x 15 bodyweight only

Cardio for 20 mins with my heart around 75-90 percent max (heart rate monitor was up at 160-175 range)

Meal
For my under-eating stage @ 12 I had two boiled eggs, lots of lettuce with olive oil and balsamic vinegar.

At 5 I did my main meal:
Wheat Wrap with ham, turkey, salami, lettuce, pickles, honey mustard and provolone cheese
3 Boiled Eggs
Very small amount of beef teriyaki with white rice and a lot of veggies (didn't finish this, pretty gross at the cafe)
Orange

I drank about 1.5 gals today of water, as cuts demands a lot of water. I ate significantly less, and much cleaner. I'm very motivated with cuts and now that I'm closer than ever to getting to my goal, I can't stop.

Today was a pretty good day overall. Can't complain. I can't wait for the day to put up pictures and show people who are stuck in the "6 meals a day" dogma.

Great job on the muscle gain. mentally, it's tough to see the scale go up, even when you know you are losing fat...at least for me.

[bigmill99]

Back on track after three days of no training. Started with an easy total bodyweight workout just to get the heart going and have a bit of a sweat.

Today I had a 20 min heavy bag workout. Felt great, full of energy. I finished the workout with Tabata on the punch bag. Still sweating now an hour later!

[fatdaddy67]

Back on track after three days of no training. Started with an easy total bodyweight workout just to get the heart going and have a bit of a sweat.

Today I had a 20 min heavy bag workout. Felt great, full of energy. I finished the workout with Tabata on the punch bag. Still sweating now an hour later!

Great job Big Mill. I have a buddy who does Tabata and it sounds like a serious butt kicker.

[longboarder89]

Great job Big Mill. I have a buddy who does Tabata and it sounds like a serious butt kicker.

Tabata is very, very high intensity. Sometimes I can't finish sets because I'm just too fatigued, or out of breath. Definitly gets you going.

Third day of animal cuts, feeling pretty good. Going to do 30/30 morning/evening cardio today. Tommorow will be morning cardio with an afternoon workout+ cardio afterwards.

With cuts, I think this will help melt off the fat. I wish there wasn't such thing as stubborn fat. It really is, quite stubborn. The top of stomach is getting the "4 pack" look, but I just have this giant lump on the bottom of my stomach. In 3 weeks, I hope it's reduced, or bettter yet, gone!

I think for meals I'm going to still be eating clean, but go a little bit lower on the carbs and start to do a rough carb cycle (moderate amount of carbs on lifting days, low carbs on off/cardio days). I figure this would help with fat loss as well.

[fatdaddy67]

Tabata is very, very high intensity. Sometimes I can't finish sets because I'm just too fatigued, or out of breath. Definitly gets you going.

Third day of animal cuts, feeling pretty good. Going to do 30/30 morning/evening cardio today. Tommorow will be morning cardio with an afternoon workout+ cardio afterwards.

With cuts, I think this will help melt off the fat. I wish there wasn't such thing as stubborn fat. It really is, quite stubborn. The top of stomach is getting the "4 pack" look, but I just have this giant lump on the bottom of my stomach. In 3 weeks, I hope it's reduced, or bettter yet, gone!

I think for meals I'm going to still be eating clean, but go a little bit lower on the carbs and start to do a rough carb cycle (moderate amount of carbs on lifting days, low carbs on off/cardio days). I figure this would help with fat loss as well.

That sounds like a good plan.

For me...I have to count calories or I eat waaay to many calories.

[longboarder89]

That sounds like a good plan.

For me...I have to count calories or I eat waaay to many calories.

Me too, but I'm really, really tired of counting calories. I do it in my mind all the time and it's like a diease. I don't want to think calories when I look at food, I want to think about if it's healthy or not. Trying to change that mindset is difficult though. The Warrior Diet helps though with that.

I'm sad to see some muscle being lost most likely...but it's alright. I'm sure I can still slowly maintain if not gain strength slightly on the Warrior Diet.

I'll put up pictures after this can of cuts, numbers half way through.

[fatdaddy67]

Me too, but I'm really, really tired of counting calories. I do it in my mind all the time and it's like a diease. I don't want to think calories when I look at food, I want to think about if it's healthy or not. Trying to change that mindset is difficult though. The Warrior Diet helps though with that.

I'm sad to see some muscle being lost most likely...but it's alright. I'm sure I can still slowly maintain if not gain strength slightly on the Warrior Diet.

I'll put up pictures after this can of cuts, numbers half way through.

Well, with how much I weighed, I don't think I could expect to lose zero muscle.

I put together foods that give me 1800-2100 calories at night, but are a challenge to finish.

[fatdaddy67]

Let's start with the bad news...I have lost 7-8 pounds of lean muscle during the last 50 days.

Initially when I started the Warrior Diet Experiment, I set expectations as to what was success and failure. While I am losing fat at an incredible rate, I am also losing muscle. Some may say that this comes with the territory...but not for me. Let me explain.

2 years ago during a cut I was eating roughly 2,400 calories per day. I lost 65 pounds of fat on a standard bodybuilding diet. I also GAINED 7 pounds of muscle...which rocketed me up to 178 lean mass. All this was documented religiously on Bodybuilding.com.

So here I sit, scared to lose more muscle. As it stands, I am on a pace to easily lose more then 15 pounds on this Warrior Diet journey. If I wasn't a bodybuilder, I wouldn't mind so much.

But I am a bodybuilder.

So, eating the same calories on the WD as on my bodybuilding diet, my observations are...

The Warrior Diet is far superior for overall weight loss. A bodybuilding cut diet is far superior (for me) for muscle retention.

Am I abandoning the WD? No. But I am going to make some tweaks. Look for an updated diet plan in the next few days.

[longboarder89]

Let's start with the bad news...I have lost 7-8 pounds of lean muscle during the last 50 days.

Initially when I started the Warrior Diet Experiment, I set expectations as to what was success and failure. While I am losing fat at an incredible rate, I am also losing muscle. Some may say that this comes with the territory...but not for me. Let me explain.

2 years ago during a cut I was eating roughly 2,400 calories per day. I lost 65 pounds of fat on a standard bodybuilding diet. I also GAINED 7 pounds of muscle...which rocketed me up to 178 lean mass. All this was documented religiously on Bodybuilding.com.

So here I sit, scared to lose more muscle. As it stands, I am on a pace to easily lose more then 15 pounds on this Warrior Diet journey. If I wasn't a bodybuilder, I wouldn't mind so much.

But I am a bodybuilder.

So, eating the same calories on the WD as on my bodybuilding diet, my observations are...

The Warrior Diet is far superior for overall weight loss. A bodybuilding cut diet is far superior (for me) for muscle retention.

Am I abandoning the WD? No. But I am going to make some tweaks. Look for an updated diet plan in the next few days.

Sorry to hear about the muscle loss, seems a bit inevitable with this diet. I hope the tweaks bring you better mass retention. I seem to have visually lost some mass, but still loosing fat as well. Maybe adding in more protein + glutamine (if your not already supplementing with it), might help?

[fatdaddy67]

Sorry to hear about the muscle loss, seems a bit inevitable with this diet. I hope the tweaks bring you better mass retention. I seem to have visually lost some mass, but still loosing fat as well. Maybe adding in more protein + glutamine (if your not already supplementing with it), might help?
Thanks Longboarder.

I am not making dramatic changes...merely going to add more protein during the undereating. i will post my new plan tomorrow :)

[fatdaddy67]

I just got some feedback from a guy on the official WD forum, and he stated that he is losing muscle at about the same pace.

He lost 30 pounds, and 5 of it was muscle. But, like me, his strength is up.

[fatdaddy67]

I am going to be adding ...more protein. Still keeping the same fruits and veggies. Not upping those at all.

I am adding 2 protein shakes in water, 110 calories each...26 grams of protein each.

And adding another piece of string cheese, and some eggs.

I am going to try this for a while, and see how it goes.

[Aylins]

I'm a lurker and would first like to congratulate you Fatdaddy67 on your remarkable fat loss and thank you for starting and encouraging this thread. It has been a useful source of information and inspiration for me.

My own Warrior experiment has not been going so swimmingly... I am a self-confessed comfort eating chocoholic and I moved to a new city, it's lonely and tough. During my undereating phase, i'm fine. I have a banana, an apple and a lemon.

My over-eating phase is usually clean - vegetables and chicken or tuna - as much as i want and then i have some fruit. And then... I have a couple of dry dates with my green tea or, like today, four fingers of KitKat.

Do those four fingers ruin everything? Is it still a warrior diet if I have the them? I know i can choose an alternative - maybe a banana would have been better actually. Ok i kind of just realised what i need to do.

Thanks anyway!

[Aylins]

But actually no... sometimes i will want the small piece of chocolate, or the sugary yoghurt or a scoop of ice cream.

Does that ruin all the hard work?

[fatdaddy67]

Do those four fingers ruin everything? Is it still a warrior diet if I have the them? I know i can choose an alternative - maybe a banana would have been better actually. Ok i kind of just realised what i need to do.

Thanks anyway!

Glad to see you no longer lurking.

I LOVE eating junk sweats as well.

The Warrior Diet is all about instinctive eating. If you want a little bit of sweets post-overeating, go for it. It doesn't ruin the diet at all. Just make sure you are pretty much stuffed, so you don't overeat the sweets.

Some Warrior Dieters eat super strict and clean. For me personally, one of the pleasures in life is food...so I eat one to 2 small pieces of dark chocolate after every overeating meal.

If we turn the Warrior Diet into something that is overly regulated, then it is no better then any other diet plan.

[longboarder89]

Glad to see you no longer lurking.

I LOVE eating junk sweats as well.

The Warrior Diet is all about instinctive eating. If you want a little bit of sweets post-overeating, go for it. It doesn't ruin the diet at all. Just make sure you are pretty much stuffed, so you don't overeat the sweets.

Some Warrior Dieters eat super strict and clean. For me personally, one of the pleasures in life is food...so I eat one to 2 small pieces of dark chocolate after every overeating meal.

If we turn the Warrior Diet into something that is overly regulated, then it is no better then any other diet plan.


Agreed, sometimes I treat myself to a scoop or two of ice cream once a week, and it hasn't hindered my progress at all. I'm eating as clean as possible, but hey, you gotta stay sane! The best thing you can do on this diet is exercise. I know many people try the Warrior Diet just alone (not saying you don't), and do loose weight, but without exercise you won't be able to tone up and create the catalyst for good weight loss.

If you alrealdy are exercising in some shape or form, great! If not, it's advised to help you further your goals.

[longboarder89]

Workout for today:

Flat bench:
Warm up at 175 1 set of 10
215lbs - 2 x 10

Incline Bench:
200 warm up 1 set of 10
225 2 x 6

Tricep Pull Downs:
100 warm up 1 set of 10
175 2 x 10
185 1 x 5

Skullcrushers:
60 1 set of 10 warm up
80 2 x 10

Pec Flys:
100 lbs at 2 x 10

Cardio-
Did the so called "Fartlek" training, which means "play". Incorperated Sprints/low state/medium pace whenever I felt I wanted to. Broke a great sweat. 25 mins on the bike. 5 mins cool down.

I was sweating a ridiculous amount today. I attribute it to the cuts, but it's not a bad thing. My stubborn fat is getting smaller alrealdy, which is quite fast. Animal cuts is a diuretic, so it could just be water weight. I'm enjoying my pak of cuts so far, it's great for the WD. No real hunger during the day (short little bursts here and there, nothing that some water couldn't take care of).

[fatdaddy67]

Workout for today:

Flat bench:
Warm up at 175 1 set of 10
215lbs - 2 x 10

Incline Bench:
200 warm up 1 set of 10
225 2 x 6

Tricep Pull Downs:
100 warm up 1 set of 10
175 2 x 10
185 1 x 5

Skullcrushers:
60 1 set of 10 warm up
80 2 x 10

Pec Flys:
100 lbs at 2 x 10

Cardio-
Did the so called "Fartlek" training, which means "play". Incorperated Sprints/low state/medium pace whenever I felt I wanted to. Broke a great sweat. 25 mins on the bike. 5 mins cool down.

I was sweating a ridiculous amount today. I attribute it to the cuts, but it's not a bad thing. My stubborn fat is getting smaller alrealdy, which is quite fast. Animal cuts is a diuretic, so it could just be water weight. I'm enjoying my pak of cuts so far, it's great for the WD. No real hunger during the day (short little bursts here and there, nothing that some water couldn't take care of).

Damn, great workout...you are catching me on bench...I better get moving ;)

[longboarder89]

Damn, great workout...you are catching me on bench...I better get moving ;)

It's weird, incline you can usually push less, but I think I've trained on the incline more so I have more strength in that position. For most, it's the other way around. I gotta say, with bench, I struggle. I might stay at this weight next week or go down. Keeping form is important to me, and today was a little shakey.

I think if I had a lifting partner, I'd be able to progress better but I've been depending on my own sense of ability to keep myself safe from having the bar end up on my chest.

[Aylins]

Agreed, sometimes I treat myself to a scoop or two of ice cream once a week, and it hasn't hindered my progress at all. I'm eating as clean as possible, but hey, you gotta stay sane! The best thing you can do on this diet is exercise. I know many people try the Warrior Diet just alone (not saying you don't), and do loose weight, but without exercise you won't be able to tone up and create the catalyst for good weight loss.

If you alrealdy are exercising in some shape or form, great! If not, it's advised to help you further your goals.

Thanks :O) I feel much better now about my little treats!

And you are right about the exercise. For the past couple of months where I haven't been on the Warrior Diet, i've been doing 5k at least 4 times a week. I started WD last week and it made my run all that much better but unfortunately, it has got to the stage where i'm kind of bored and hating it. This weekend i'm moving apartment in the new city so i'm so stressed out that the idea of doing 5k makes me want to hide in a corner somewhere. That's not positive, but from next week things will be better as my new building has a fully equipped gym :O)

I will post my results - i'm at a plateau right now, hence WD. By the end of the month I want to actually see a fall in the scales that doesn't go back up the very next day!

Thanks again... it's so great reading this whole thread!

[bigmill99]

I am still to weigh myself on the WD, only because i do not own a weighing scale. My progress tracker is the mirror and my belt on my work trousers.

I had last week off work (I'm a teacher - great holidays!). This morning i put my trousers on and they are falling off me, i have had to make another hole in my belt for them to stay up. Thats nearly 2 inches off my waist in about 7 weeks. Thats pretty good considering my waist isn't that big in proportion to my height(6ft 4" or 192cms).

Sorry to hear about the muscle loss fatdaddy!

[fatdaddy67]

It's weird, incline you can usually push less, but I think I've trained on the incline more so I have more strength in that position. For most, it's the other way around. I gotta say, with bench, I struggle. I might stay at this weight next week or go down. Keeping form is important to me, and today was a little shakey.

I think if I had a lifting partner, I'd be able to progress better but I've been depending on my own sense of ability to keep myself safe from having the bar end up on my chest.

I am real strong with inclines and overhead presses. Benches always seem heavier to me.

I keep real stricty form on bench too. It's important, because it can mess with your shoulders when you're my age.

[longboarder89]

I am real strong with inclines and overhead presses. Benches always seem heavier to me.

I keep real stricty form on bench too. It's important, because it can mess with your shoulders when you're my age.

I'm kind of OCD with lifting, I always need to get everything in good form just as I did the week before. I've seen some pretty bad things happen with the bench before, so hopefully I'll aim for the same weight next week, and If I'm shakey, I'll take off 5~10 pounds.

I hope the increased protien will help you maintain more of your mass. I'm assuming you can gain muscle pretty easy though?

[fatdaddy67]

I'm kind of OCD with lifting, I always need to get everything in good form just as I did the week before. I've seen some pretty bad things happen with the bench before, so hopefully I'll aim for the same weight next week, and If I'm shakey, I'll take off 5~10 pounds.

I hope the increased protien will help you maintain more of your mass. I'm assuming you can gain muscle pretty easy though?

I gain mass real easy.

I am thinking that the muscle loss might have just come fromt aking in too low a calorie amount...I am going to up my protein just slightly during the day, but I am going to make sure I get in soem extra calories and a priotein shake at night.

I need to worry about dumping the weight first and foremost...I need to keep reminding myself of that...and I need you guys to remind me as well.

Muscle mass is all good and well, but not when you're 270 pounds.

[longboarder89]

I gain mass real easy.

I am thinking that the muscle loss might have just come fromt aking in too low a calorie amount...I am going to up my protein just slightly during the day, but I am going to make sure I get in soem extra calories and a priotein shake at night.

I need to worry about dumping the weight first and foremost...I need to keep reminding myself of that...and I need you guys to remind me as well.

Muscle mass is all good and well, but not when you're 270 pounds.

No worries fatdaddy, like I said before, before you know it, you'll be looking in the mirror one day and you'll realize your at your goal. You have great progress so far, so don't worry about it. Once you lean out a bit more, you can bulk. I'm really looking forward to bulking....I alreadly have a whole lifting plan in my head once I get down to 10-12% bf....

Speaking of bf% I'm at 18.4% now.

I'm using the Navy Body fat calculator (http://www.bblex.de/en/calc/navy.php)
Height 74.50 in
Neck 16.3 in
Abdomen 36.75 in
= 18.4 percent body fat.

It's decieving for me since the scale is still at 235-237 mostly. It's not a bad thing apparently. Must be burning mostly fat off. I'll see how much I loose after this can of cuts.

Just got back from morning cardio, 20 mins HIT, 10 mins warm up/cool down total time. ~ 500 calories, but I never pay attention to that. My metabolism could be going crazy or slow. Those things can't be very accurate.

I ate a decent amount of carbs yesterday, going to go real low for today. Going to aim for a Giant Salad with tons of protien from eggs, chicken, and lentils. I want to start doing carb cycling to help speed up fat loss.

[fatdaddy67]

No worries fatdaddy, like I said before, before you know it, you'll be looking in the mirror one day and you'll realize your at your goal. You have great progress so far, so don't worry about it. Once you lean out a bit more, you can bulk. I'm really looking forward to bulking....I alreadly have a whole lifting plan in my head once I get down to 10-12% bf....

Speaking of bf% I'm at 18.4% now.

I'm using the Navy Body fat calculator (http://www.bblex.de/en/calc/navy.php)
Height 74.50 in
Neck 16.3 in
Abdomen 36.75 in
= 18.4 percent body fat.

It's decieving for me since the scale is still at 235-237 mostly. It's not a bad thing apparently. Must be burning mostly fat off. I'll see how much I loose after this can of cuts.

Just got back from morning cardio, 20 mins HIT, 10 mins warm up/cool down total time. ~ 500 calories, but I never pay attention to that. My metabolism could be going crazy or slow. Those things can't be very accurate.

I ate a decent amount of carbs yesterday, going to go real low for today. Going to aim for a Giant Salad with tons of protien from eggs, chicken, and lentils. I want to start doing carb cycling to help speed up fat loss.

18% is great! I was close to 20% a couple of years ago, and would love to be at 18.

[longboarder89]

18% is great! I was close to 20% a couple of years ago, and would love to be at 18.

It's really hard for me to see considering I see myself everyday, numbers help keep me motivated. The mirror can be really decieving. Off to my evening cardio + some ab work...

[fatdaddy67]

I feel very inspired today. Every journey has more then a few setbacks. And even though February hasn't been the best month, I am still losing weight.

My last post, I mentioned that I had lost muscle...well, I needed to remind myself that I need to get to a decent weight, and then worry about muscle. I am still going to up my protein a bit, but my general warrior Deit will stay the same.

I can't remember the last workout I've had while on the Warrior Diet where I've lost strength. For DB rows, my adjustable dumbbells are running out of room to hold plates. In 1997, I was doing DB Rows with 120's. I'm almost there again. I'll be using 110's next week.

And my dumbbell rows aren't the pussy, use momentum to get them up kind. I use strict form, and hold the dumbbell at the contraction for a split second.

02/24/2009: Back

Deadlift (Moderate Day)

380 x 10

T-bar Rows

160 x 7/4/3/3/2/1

DB Rows

105's x 7/5/4/3/1

[longboarder89]

I feel very inspired today. Every journey has more then a few setbacks. And even though February hasn't been the best month, I am still losing weight.

My last post, I mentioned that I had lost muscle...well, I needed to remind myself that I need to get to a decent weight, and then worry about muscle. I am still going to up my protein a bit, but my general warrior Deit will stay the same.

I can't remember the last workout I've had while on the Warrior Diet where I've lost strength. For DB rows, my adjustable dumbbells are running out of room to hold plates. In 1997, I was doing DB Rows with 120's. I'm almost there again. I'll be using 110's next week.

And my dumbbell rows aren't the pussy, use momentum to get them up kind. I use strict form, and hold the dumbbell at the contraction for a split second.

02/24/2009: Back

hahahaha

Deadlift (Moderate Day)

380 x 10

T-bar Rows

160 x 7/4/3/3/2/1

DB Rows

105's x 7/5/4/3/1

hahaha, I loved:

"And my dumbbell rows aren't the pussy, use momentum to get them up kind. I use strict form, and hold the dumbbell at the contraction for a split second."

I'm a form purist so this was a great way to put it. I always see too many people just throwing weight around...just asking to get injured.

Speaking of set backs, weight training has been spot on, but my diet has been pretty off track. I've just been eating whatever I want.

I should say, I WILL go back on track starting tommorow. Eating healthy at a place like college is difficult considering my choices are so limited. Eating healthy also means...no choice, same ol' everyday. Only so many wraps/eggs/salads one can eat...alas, I'll have to tough it out and stick with cardio.

However, still loosing bf% as well. I hear once you get into the teens it's the hardest time to get the rest of the fat off...just means I gotta suck it up and not be a pussy either, and work my ass off.

[fatdaddy67]

hahaha, I loved:

"And my dumbbell rows aren't the pussy, use momentum to get them up kind. I use strict form, and hold the dumbbell at the contraction for a split second."

I'm a form purist so this was a great way to put it. I always see too many people just throwing weight around...just asking to get injured.

Speaking of set backs, weight training has been spot on, but my diet has been pretty off track. I've just been eating whatever I want.

I should say, I WILL go back on track starting tommorow. Eating healthy at a place like college is difficult considering my choices are so limited. Eating healthy also means...no choice, same ol' everyday. Only so many wraps/eggs/salads one can eat...alas, I'll have to tough it out and stick with cardio.

However, still loosing bf% as well. I hear once you get into the teens it's the hardest time to get the rest of the fat off...just means I gotta suck it up and not be a pussy either, and work my ass off.

Get to where you want to be...it's only a couple of months away....then you can resume eating whatever you want...that way you can have all Summer to chill.

I remember the college days...way too many junk food options.

[Cyborg Surfer]

Great job man. Repped! No offense, but it is great seeing people that are over-weight doing something about it, props man!

I never realized it until reading this, but I am 'Kindof' on the warrior diet. I eat very small meals all day, as in a half an apple, a handfull of grapes / berrys / nuts etc(plus 3 protein shakes throughout the day, 24G apice, 114 calories). Everything is VERY small and anywhere from 30mins-2 hours apart... whenever I want to eat something.

I am also active all day. I surf almost every morning, work out every morning before or after that. Then go to work at 9-10AM and do physical labor every day (tree service, climbing ladders, cutting down trees, dragging branches) until it gets dark, then I go train MMA and do cardio at night. Usually after that I eat a large meal. Lots of chicken, brown rice and milk, usually.

How does this sound, warrior diet experts?

I decided a long time ago to not eat anything too modern, processed foods etc... I guess the shakes don't fit into that, but their 'supposed' to be good for you. I try to not eat anything someone a few hundred years ago wouldnt have been eating.

Again, GREAT jog fatdaddy67

[fatdaddy67]

Great job man. Repped! No offense, but it is great seeing people that are over-weight doing something about it, props man!

I never realized it until reading this, but I am 'Kindof' on the warrior diet. I eat very small meals all day, as in a half an apple, a handfull of grapes / berrys / nuts etc(plus 3 protein shakes throughout the day, 24G apice, 114 calories). Everything is VERY small and anywhere from 30mins-2 hours apart... whenever I want to eat something.

I am also active all day. I surf almost every morning, work out every morning before or after that. Then go to work at 9-10AM and do physical labor every day (tree service, climbing ladders, cutting down trees, dragging branches) until it gets dark, then I go train MMA and do cardio at night. Usually after that I eat a large meal. Lots of chicken, brown rice and milk, usually.

How does this sound, warrior diet experts?

I decided a long time ago to not eat anything too modern, processed foods etc... I guess the shakes don't fit into that, but their 'supposed' to be good for you. I try to not eat anything someone a few hundred years ago wouldnt have been eating.

Again, GREAT jog fatdaddy67

Thanks man. Repped back.

I was "kind of" on the Warrior Diet for most of my adult life - when I wasn't bodybuilding, that is. For many of us...this is very instinctual.

As far as your lifestlye and diet...well, you are a Warrior. The key thing during the day is too avoid heavy carbs, and you are doing that. The rest of the Warrior Diet is pretty much up to instinct, and with you avoiding most processed foods, you are rocking.

From your Bodyspace picture, you look like you are in great shape.

Stay in touch and let us know how things are going.

[Cyborg Surfer]

Yea, Ill keep checking in. That pic was at 145 or so and I could barley see 2 abs then. That was Halloween. I'm 163 now and have 4 with a line all the way down. So I'm leaner AND bigger now. It could just be n00b gains again / muscle memory, because I wasn't lifting for a while. Ill get some new pics up soon.

[fatdaddy67]

Yea, Ill keep checking in. That pic was at 145 or so and I could barley see 2 abs then. That was Halloween. I'm 163 now and have 4 with a line all the way down. So I'm leaner AND bigger now. It could just be n00b gains again / muscle memory, because I wasn't lifting for a while. Ill get some new pics up soon.

Sounds good man. Muscle memory is my best friend.

[longboarder89]

Great job man. Repped! No offense, but it is great seeing people that are over-weight doing something about it, props man!

I never realized it until reading this, but I am 'Kindof' on the warrior diet. I eat very small meals all day, as in a half an apple, a handfull of grapes / berrys / nuts etc(plus 3 protein shakes throughout the day, 24G apice, 114 calories). Everything is VERY small and anywhere from 30mins-2 hours apart... whenever I want to eat something.

I am also active all day. I surf almost every morning, work out every morning before or after that. Then go to work at 9-10AM and do physical labor every day (tree service, climbing ladders, cutting down trees, dragging branches) until it gets dark, then I go train MMA and do cardio at night. Usually after that I eat a large meal. Lots of chicken, brown rice and milk, usually.

How does this sound, warrior diet experts?

I decided a long time ago to not eat anything too modern, processed foods etc... I guess the shakes don't fit into that, but their 'supposed' to be good for you. I try to not eat anything someone a few hundred years ago wouldnt have been eating.

Again, GREAT jog fatdaddy67

Im jealous, surfing every morning? MMA at night? Sounds like my dream day. I'm sadly far away from the coast, so I only get to surf once in a while. Most of the time it's bombin' hills on my sector 9. Fun stuff though. Concrete tears you up more than the waves though...

Sounds like you got everything in check, what're your goals? mass? definition?

[MarkandLu]

It has been great spending the morning reading all of the posts that I miss. Unfortunately I stay too busy to keep up with this thread daily, but try and check in on it when I can. Seems like M&B and Longboarder are really doing well and your motivation and posts inspire my wife and I. It seems like there is a pretty good following on this thread which is awesome.
Well, the wife and I are at day 57 and still going strong. We have both lost over thirty pounds each. The weight loss dropped off dramatically after the first 4 weeks. I am at 207 (started at 242), she is in the low 170's and started at 207. We are keeping our diets very simple... 1 large meal in the evenings. Not counting calories at all, we are sticking to the simple plan that if it isn't lean, we aren't eating it. There has been two cheat days, the first one was splitting a Large Deep Dish Pizza and on the other we each had a small DQ Blizzard. After the first month we incorporated cardio and resistance training which seems to be helping to transform our new leaner bodies. Allthough I am not losing as quickly as I was (averaging about 2.5 lbs a week now), I look much better with working out. I was easily able to slip into some 33/34 jeans the other day (haven't been able to do that in years). My wife is at the lowest weight ever since we met a few years ago and I love the new confidence and self esteem that it has given her. I really do want to thank all of you who post here. It is so motivating to read your stories and track your progress. It makes it much easier to know that we aren't doing this alone. Best to all...

Mark

[tommyb`028]

Fellas..

Its been a while since I've posted. I've officially made some adjustments to my own warrior diet. Over the last few weeks I've really started to kick it into high gear so I can get where I want to be for this summer. I personally love traning like a boxer so I've been getting up at 5am and doing 4 miles of road work, then immediately hitting some pushups and ab work, 3-5 rds skipping rope, then 6-8 rds on the heavy bag. This coupled with fasting, and my regular workout @7pm just wasn't working. I noticed in successive weeks that my lifts, pretty much all across the board, were going down, and that my energy, although good during the day, was really crashing about half way through my weight training. I was finding myself fatigued to the point that I was seriously losing my mental edge in and out of the gym and thats when I realized I needed to make a change. Now I'm still sticking with the basics of the WD, but I added a decent sized meal for breafast.

2 whole eggs
5 small turkey sausage links
1 apple or orange

Other then a 24g protein shake I really keep the snacking to a minimum throughout the day, and end up fasting for a solid 10-12 hrs depending on when I get to the gym. IMO this is adequate because other then the fruit my breakfast is carb free. This keeps me feeling light throughout the day, which i found was happening while strictly adhering to the WD. Also, as unpleasant as it might be, eggs have always cleaned me out pretty well for some reason. So within an hour or so after eating them, I'm usually emptied out haha.

anyway, sorry about the muscle loss fatdaddy. I think you probably came to a valid conclusion about your calorie intake being too low. Hopefully your adjustments work for you. On the bright side at least you're dropping the weight, which in an overall sense is way more important then keeping muscle mass at this point.

longboarder.. Glad you feel you're getting results from the cuts. I am probably going to give them a another shot in the upcoming months, although that does depend on your results lol. Maybe this time since I wont be on creatine they'll generate the effects they advertise.

[tommyb`028]

It has been great spending the morning reading all of the posts that I miss. Unfortunately I stay too busy to keep up with this thread daily, but try and check in on it when I can. Seems like M&B and Longboarder are really doing well and your motivation and posts inspire my wife and I. It seems like there is a pretty good following on this thread which is awesome.
Well, the wife and I are at day 57 and still going strong. We have both lost over thirty pounds each. The weight loss dropped off dramatically after the first 4 weeks. I am at 207 (started at 242), she is in the low 170's and started at 207. We are keeping our diets very simple... 1 large meal in the evenings. Not counting calories at all, we are sticking to the simple plan that if it isn't lean, we aren't eating it. There has been two cheat days, the first one was splitting a Large Deep Dish Pizza and on the other we each had a small DQ Blizzard. After the first month we incorporated cardio and resistance training which seems to be helping to transform our new leaner bodies. Allthough I am not losing as quickly as I was (averaging about 2.5 lbs a week now), I look much better with working out. I was easily able to slip into some 33/34 jeans the other day (haven't been able to do that in years). My wife is at the lowest weight ever since we met a few years ago and I love the new confidence and self esteem that it has given her. I really do want to thank all of you who post here. It is so motivating to read your stories and track your progress. It makes it much easier to know that we aren't doing this alone. Best to all...

Mark

After reading this post, you and your wife are both great inspirations as well! Keep up the good work. What do your lean meals consist of? I'm always looking for new ideas to spice my menu up.

[longboarder89]

It has been great spending the morning reading all of the posts that I miss. Unfortunately I stay too busy to keep up with this thread daily, but try and check in on it when I can. Seems like M&B and Longboarder are really doing well and your motivation and posts inspire my wife and I. It seems like there is a pretty good following on this thread which is awesome.
Well, the wife and I are at day 57 and still going strong. We have both lost over thirty pounds each. The weight loss dropped off dramatically after the first 4 weeks. I am at 207 (started at 242), she is in the low 170's and started at 207. We are keeping our diets very simple... 1 large meal in the evenings. Not counting calories at all, we are sticking to the simple plan that if it isn't lean, we aren't eating it. There has been two cheat days, the first one was splitting a Large Deep Dish Pizza and on the other we each had a small DQ Blizzard. After the first month we incorporated cardio and resistance training which seems to be helping to transform our new leaner bodies. Allthough I am not losing as quickly as I was (averaging about 2.5 lbs a week now), I look much better with working out. I was easily able to slip into some 33/34 jeans the other day (haven't been able to do that in years). My wife is at the lowest weight ever since we met a few years ago and I love the new confidence and self esteem that it has given her. I really do want to thank all of you who post here. It is so motivating to read your stories and track your progress. It makes it much easier to know that we aren't doing this alone. Best to all...

Mark

I must say your motivation and inspiration only makes me feel more so as well. Somedays it gets hard, and you always want to take the easy route...but hey, you gotta work hard if you want something. Great job on the progress! I hope the best to you two!

[longboarder89]

I noticed in successive weeks that my lifts, pretty much all across the board, were going down, and that my energy, although good during the day, was really crashing about half way through my weight training. I was finding myself fatigued to the point that I was seriously losing my mental edge in and out of the gym and thats when I realized I needed to make a change.

longboarder.. Glad you feel you're getting results from the cuts. I am probably going to give them a another shot in the upcoming months, although that does depend on your results lol. Maybe this time since I wont be on creatine they'll generate the effects they advertise.

I have the same problem you have, I'm starting to feel weaker in the gym. I think I might incorperate an early breakfast at 7-8am after my morning cardio/lift.

I think I've been eating like crap recently because my body needed way more calories or nutrients. Never-the-less, going to eat healthy. Morning cardio had me sweating buckets today.

I think cuts is great, but I've used a lot of fat burners. It really hits from every angle, and keeps your warm all day. I gotta work hard, because supplements won't do all the work (obviously).

[fatdaddy67]

It has been great spending the morning reading all of the posts that I miss. Unfortunately I stay too busy to keep up with this thread daily, but try and check in on it when I can. Seems like M&B and Longboarder are really doing well and your motivation and posts inspire my wife and I. It seems like there is a pretty good following on this thread which is awesome.
Well, the wife and I are at day 57 and still going strong. We have both lost over thirty pounds each. The weight loss dropped off dramatically after the first 4 weeks. I am at 207 (started at 242), she is in the low 170's and started at 207. We are keeping our diets very simple... 1 large meal in the evenings. Not counting calories at all, we are sticking to the simple plan that if it isn't lean, we aren't eating it. There has been two cheat days, the first one was splitting a Large Deep Dish Pizza and on the other we each had a small DQ Blizzard. After the first month we incorporated cardio and resistance training which seems to be helping to transform our new leaner bodies. Allthough I am not losing as quickly as I was (averaging about 2.5 lbs a week now), I look much better with working out. I was easily able to slip into some 33/34 jeans the other day (haven't been able to do that in years). My wife is at the lowest weight ever since we met a few years ago and I love the new confidence and self esteem that it has given her. I really do want to thank all of you who post here. It is so motivating to read your stories and track your progress. It makes it much easier to know that we aren't doing this alone. Best to all...

Mark

Thanks for checking in...and great job! I hope you will consider posting some before and after pictures when you are done. you can't be to far from your goal if you can get into 33 jeans.

[fatdaddy67]

Fellas..

Its been a while since I've posted. I've officially made some adjustments to my own warrior diet. Over the last few weeks I've really started to kick it into high gear so I can get where I want to be for this summer. I personally love traning like a boxer so I've been getting up at 5am and doing 4 miles of road work, then immediately hitting some pushups and ab work, 3-5 rds skipping rope, then 6-8 rds on the heavy bag. This coupled with fasting, and my regular workout @7pm just wasn't working. I noticed in successive weeks that my lifts, pretty much all across the board, were going down, and that my energy, although good during the day, was really crashing about half way through my weight training. I was finding myself fatigued to the point that I was seriously losing my mental edge in and out of the gym and thats when I realized I needed to make a change. Now I'm still sticking with the basics of the WD, but I added a decent sized meal for breafast.

2 whole eggs
5 small turkey sausage links
1 apple or orange

Other then a 24g protein shake I really keep the snacking to a minimum throughout the day, and end up fasting for a solid 10-12 hrs depending on when I get to the gym. IMO this is adequate because other then the fruit my breakfast is carb free. This keeps me feeling light throughout the day, which i found was happening while strictly adhering to the WD. Also, as unpleasant as it might be, eggs have always cleaned me out pretty well for some reason. So within an hour or so after eating them, I'm usually emptied out haha.

anyway, sorry about the muscle loss fatdaddy. I think you probably came to a valid conclusion about your calorie intake being too low. Hopefully your adjustments work for you. On the bright side at least you're dropping the weight, which in an overall sense is way more important then keeping muscle mass at this point.

longboarder.. Glad you feel you're getting results from the cuts. I am probably going to give them a another shot in the upcoming months, although that does depend on your results lol. Maybe this time since I wont be on creatine they'll generate the effects they advertise.

Great job. I'm trying to kick it into turbo mode myself. And you're right...I need to lose the weight...get healthy, then worry about muscle.

I am rocking the diet right now to achieve this...

[Cyborg Surfer]

Im jealous, surfing every morning? MMA at night? Sounds like my dream day. I'm sadly far away from the coast, so I only get to surf once in a while. Most of the time it's bombin' hills on my sector 9. Fun stuff though. Concrete tears you up more than the waves though...

Sounds like you got everything in check, what're your goals? mass? definition?

Speed, Endurance, Explosiveness, Strength, Definition, mass comes last.

I pretty much want to be really fast and really strong for a really long time. For MMA.

[fatdaddy67]

I thought I would post about my average diet, pre-Warrior Diet.

The reason I gained weight to begin with (from 1996-2000, I gained 70 pounds) is because I ate over 6500-8000 calories per day on the weekends...and about 5,000+ during the week. With this lifestyle, I was still only gaining less than a pound a week. If you consider I gained only an average of 17.5 pounds in a year, it's more like a third of a pound each year).

I know 6,500 - 8,000 calories sounds insane, but it's the gospel...if not understated on some days.


An example Saturday...(this is an average day for me)

4 Pop-tarts w/4 cups milk for breakfast (or a boat load of pancakes). 1,400 calories

Moderate lunch w/Mountain Dew. 1200 calories

Big dinner (Saturday night is our big meal night). 2000 Calories +

7pm. Entire bag of tortilla chips w/salsa or nacho cheese. 2000+ calories

9-10 pm. Movie time. Kids are in bed. Half gallon of ice cream (or more). 2000+ calories

This is 8,600 calories, and I was eating it, or something close to it, every Saturday and Sunday.

And generally my daily calories are only 5,000 because I was at work.

I can generally maintain weight @ 4,000 calories. My job is very physical, and I am always working hard on the weekends (in the yard, or, like last year, I remodeled my mother's house, drywall ceiling and all).

My metabolism has always been insane, and still remains comparably so. But my appetite has always been bigger.

Anywho...back to present day...

My chest day was very good. I moved up in weight, and hit my reps easily...so I will be moving up in weight again next week. As I have stated, my motivation is VERY HIGH right now. I want to rock and roll, and knock the weight off.

02/25/2009: Chest Day

Bench Press, 235 x 7/4/3/2/2/2

Incline Bench Press, 200 x 8/5/3/3/1

[tommyb`028]

Holy Hell man haha.. I've been known to indulge on the weekends, but the whole bag of tortilla chips and half gallon of Ice Cream is serious eating lol. I can do some damage..but thats an appetite.

[fatdaddy67]

Holy Hell man haha.. I've been known to indulge on the weekends, but the whole bag of tortilla chips and half gallon of Ice Cream is serious eating lol. I can do some damage..but thats an appetite.

A lot of my eating tendencies go back to my childhood. We were pretty poor, and never had those foods around. So, now that I have some spending cash, if I bring those foods into the house, I tend to eat them all...even when I am WAY past full.

[mellyh]

Any first timer advice for me... I have been reading up on the diet and want to start Sunday. I am nearing the end of my degree and I have gained about 40lbs, and although I am physically active (soccer twice a week and gym 5times a week) I still can't seem to drop any weight. I figure that this could be a good one to try seeing as there is clearly something wrong with my diet.

M

[fatdaddy67]

Any first timer advice for me... I have been reading up on the diet and want to start Sunday. I am nearing the end of my degree and I have gained about 40lbs, and although I am physically active (soccer twice a week and gym 5times a week) I still can't seem to drop any weight. I figure that this could be a good one to try seeing as there is clearly something wrong with my diet.

M

Welcome aboard.

My best advice is to hang tough through the first week. It is common to get headaches, and other "detox" symptoms. My strength leveled the first week, but after that it went back up again, and has stayed that way.

I also recommend counting calories, especially if you want to cut the fat quickly. I am now limiting myself to 2,400 a day, and the weight is flying off. At night I eat 1800-2100 calories, and am stuffed.

[fatdaddy67]

zICozD7ubzM

[bigmill99]

I over done the junk food last night watching the rugby. I mmust admit I did enjoy eating it but today I am paying the price. Low energy, headache's and just plain tired.

I followed the undereating phase but when it came to over eating I had a big Chinese take away, chocolate, biscuits, a massive bowl of coco pops. Before the warrior diet I would of eaten that no problems, now I am doing the WD i know my body cannot cope with junk and to be honest I dont want my body to be able to cope with junk. Back to healthy eating tonight and a big workout this afternoon, sweat all that S**T out of my system.

[fatdaddy67]

I over done the junk food last night watching the rugby. I mmust admit I did enjoy eating it but today I am paying the price. Low energy, headache's and just plain tired.

I followed the undereating phase but when it came to over eating I had a big Chinese take away, chocolate, biscuits, a massive bowl of coco pops. Before the warrior diet I would of eaten that no problems, now I am doing the WD i know my body cannot cope with junk and to be honest I dont want my body to be able to cope with junk. Back to healthy eating tonight and a big workout this afternoon, sweat all that S**T out of my system.

One thing that's crazy is how bad that stuff makes you feel the day after.

Keep pushin Bigmill.

[tommyb`028]

Just watched the video Fatdaddy.. In comparison to the first one, you look a whole lot more healthy. Might be the lighting but that was the first thing that struck me anyway. Glad you're still motivated, when you reported that you lost 8 lbs of muscle I could tell be the tone of the message that you weren't happy. Glad you decided to stick with it though.

Heres to continued results...

[fatdaddy67]

Just watched the video Fatdaddy.. In comparison to the first one, you look a whole lot more healthy. Might be the lighting but that was the first thing that struck me anyway. Glad you're still motivated, when you reported that you lost 8 lbs of muscle I could tell be the tone of the message that you weren't happy. Glad you decided to stick with it though.

Heres to continued results...

Thanks Tommy. My face is much thinner and healthier. It was very round, and my eyes had huge bags. And thanks for the encouragement.

[MarkandLu]

After reading this post, you and your wife are both great inspirations as well! Keep up the good work. What do your lean meals consist of? I'm always looking for new ideas to spice my menu up.

First of all I wanted to say that I am sorry to hear you had been layed off M&B (FD). Our prayers are with you and your family my friend. I also wanted to note that I have watched each of your videos on youtube, and there is a DRAMATIC difference in how you appear from first to last. I can tell that you have extensive muscle mass that you carry. I look forward to seeing your progress throughout this year. I honestly believe that there are several people on this thread that will still be into the WD when 2010 rolls in.

Sorry I didn't catch this earlier tommyb', but here is an idea of how my last two months of eating have gone.

6am (post workout) - Whey protien shake with 4/6 egg whites

Between 6am and 5:30 to 6:45pm I will have nothing more than unsalted almonds (I get these at Sams or Walmart in a large container) and maybe a little bit of cheddar cheese and often two or three jumbo dill pickles. (lots of coffee and tea)

Big Meal consists of very few choices for me. I've resiged my self to eating for substanance and necessity and have abandoned the idea of eating for pleasure all together. Here is what is on my menu.

(1) Salad (often raw spinach) - I load my salads with boiled egg whites, carrots, turkey breast or tuna, tomatoes, black olives shreaded cheese. Two to three of these salads will be my entire meal.

(2) Chicken Breast - I will eat 2 to 4 medium chicken breasts with healthy portions of at least two cooked veggies with them.

(3) Tuna/Chicken sandwiches Delight (lol) - Wheat or whole grain bread with lettuce, cheese, tuna, chopped pickles, tomatoes, etc. (up to 4 of these)

(4) Grilled Kabobs - Sirloin cubes, onions, green peppers, tomatoes, shrimp and chicken marinated and grilled. I will eat 4 to 8 of these and usually will have a starter salad or a couple of servings of cooked vegies with them.

(5) Fajita Fiesta - Wheat tortillas filled with chicken and steak plus your typical fajita fillers (a l*LITTLE* guac and sour cream) I eat up to ten of these in one setting, no sides with them.

(6) Taco Salad - Everything you want in a salad and add refried beans and brown rice topped with a *LITTLE* guac and sour cream. I eat about two large bowl of this.

(7) Fat Night - I go to an all you can eat Buffet and I start with a salad and eat a large undressed salad (that helps me to control myself later, lol). Then I go to the meats and choose baked chicken, sliced steak, and any veggies (no potatoes). I eat until I am starting to feel pretty full and then I go load up on any and all fruit that I can stuff down. I eat a lot on this day...

What I completely obstain from is as follows:

Cabonated drinks
Simple sugars
Alcohol
Milk
Pork
Canned Veggies
Sugar sweetener
(Eating anything after 7pm)

I've gained a ton of energy, I've lost the circles under my eyes, my attitude is better, my motivation is growing, my strength is improving, I sleep amazingly, and I no longer eat for social interaction. I cannot think of a single negative that I can relate to this experience yet.

Hope this helps anyone that is interested.... hopefully didn't bore anyone else.

Best to you all M&B, tommy b, me eric, longboarder, bigmill, jhurdak.... each and everyone of you!!!! Pictures coming soon... working on the courage LOL

[fatdaddy67]

Thanks Mark and Lu. And if you need some courage, check out my Bodyspace profile and the starting picture :)

[fatdaddy67]

Here we go, ladies and gentlemen. March and April are going to rock. It is my goal to dump 36 pounds, and hit 240 by the end of April. it can, and will be done on the Warrior Diet.

I should mention something about my workouts...Bulldozer training has been a blessing as far as my overall joint health is concerned. Do fewer, but more intense sets is really working out well for me. And, it is the first time in years where I am content on a workout cycle. *End informercial*

I did a de-load squat day this week, and passed on 20 rep squats. I'll be back to normal squats next week, but not sure if I am going the 20-rep route. I might do a 10-8-6-4 scheme.

02/28/2009: Legs

155 x 5
155 x 5
225 x 3
275 x 3
315 x 2
345 x 1
375 x 1
405 x 1

Leg Extensions

65 x 10/8/7/7/7

Ham Curls

50 x 12/8

03/01/2009: Arms

Barbell Skullcrushers

90 x 9/5/4/2

DB Seated Tricep Extensions

80 x 10/5/3/2

Seated DB Curls

45's x 8/5/3/2/2

Barbell Curls

85 x 7/4/3/3/3

[Matt70]

This has been a very interesting and educational thread.

I'm going to give the WD a shot when I get situated in MS in a couple of weeks.


Matt

[fatdaddy67]

This has been a very interesting and educational thread.

I'm going to give the WD a shot when I get situated in MS in a couple of weeks.


Mat

Let us know you it goes Matt...keep us updated.

[longboarder89]

Here we go, ladies and gentlemen. March and April are going to rock. It is my goal to dump 36 pounds, and hit 240 by the end of April. it can, and will be done on the Warrior Diet.

I should mention something about my workouts...Bulldozer training has been a blessing as far as my overall joint health is concerned. Do fewer, but more intense sets is really working out well for me. And, it is the first time in years where I am content on a workout cycle. *End informercial*

I did a de-load squat day this week, and passed on 20 rep squats. I'll be back to normal squats next week, but not sure if I am going the 20-rep route. I might do a 10-8-6-4 scheme.

Hell yeah fatdaddy. Your video and posts have inspired me as well, so thank you too.

In your vid the shelf behind you seems to have a lot of supplements? Or is that just bottles? My desk in my room is covered in random supplements...after this diet, I've realized how useless most of them are. Ah, I'm a statistic. Naive young lifter. Suppose it happens to everyone. From here on out, I should say supplements aren't worth the results they produce, unless your talking steroids, but there's no pride in cheating (at least, that's the way I personally see it).
I'll stick with the whey protien, I have 2 days left on my cuts which helped, but I'm not so sure of what results they really produced. I did increase cardio and start cycling carbs and I got from 19.9% to about the mid-low 18's % (I give the range because the can of cuts has a diuretic in it so the water weight might affect how the readings come out, considering their based on measurements.)

It'll be awesome once we can all post our results. The increased cardio has been kicking my ass, but I think I can handle it. In order for me to shed weight at this point (~18% bf) I need to count calories (the two things I dread the most, calorie counting and excessive cardio...) I'm going to aim for 1,700-2,000, while cycling carbs as I said before.

Here's to the next few months. Good luck everyone.

[Austin109]

hey whats up guys? everyone still loving the WD? do yall know if anyone is bulking on the WD? im interested in seeing lean muscle gains for a bulka s this would completely fit in with my schedule

[fatdaddy67]

Hell yeah fatdaddy. Your video and posts have inspired me as well, so thank you too.

In your vid the shelf behind you seems to have a lot of supplements? Or is that just bottles? My desk in my room is covered in random supplements...after this diet, I've realized how useless most of them are. Ah, I'm a statistic. Naive young lifter. Suppose it happens to everyone. From here on out, I should say supplements aren't worth the results they produce, unless your talking steroids, but there's no pride in cheating (at least, that's the way I personally see it).

Most of them are for internal organ health and general health...milk thistle, multi vitamin, that sort of thing. I don't take any magic powders for fat loss or muscle gain.

[qoute]I'll stick with the whey protien, I have 2 days left on my cuts which helped, but I'm not so sure of what results they really produced. I did increase cardio and start cycling carbs and I got from 19.9% to about the mid-low 18's % (I give the range because the can of cuts has a diuretic in it so the water weight might affect how the readings come out, considering their based on measurements.)

It'll be awesome once we can all post our results. The increased cardio has been kicking my ass, but I think I can handle it. In order for me to shed weight at this point (~18% bf) I need to count calories (the two things I dread the most, calorie counting and excessive cardio...) I'm going to aim for 1,700-2,000, while cycling carbs as I said before.

Here's to the next few months. Good luck everyone.[/QUOTE]

That looks like an effective calories range. Let's hope both of us can post some great pictures by the end of April. Keep pushing hard, and let's make the next 2 months the best!

[fatdaddy67]

hey whats up guys? everyone still loving the WD? do yall know if anyone is bulking on the WD? im interested in seeing lean muscle gains for a bulka s this would completely fit in with my schedule

Don't know of anyone bulking on the WD, but I plan on trying it post cutting. But I might alter the WD a bit so I am getting more protein during the day. And I will be drinking more milk during the night, etc.

Maybe run a bulk for a month a log it? Stay in touch and let us know if you do...

[longboarder89]

hey whats up guys? everyone still loving the WD? do yall know if anyone is bulking on the WD? im interested in seeing lean muscle gains for a bulka s this would completely fit in with my schedule

Once you get used to eating a lot a night, it could very easily be used for bulking. Not only does your body receive your food at a more optimal state, but it's a really satisfying and great tasting meal.

The under eating phase should definitely have some protien, "live" veggies as Ori states and some fruit, but keepin it under 300 calories.

I am going to bulk with the WD, I've realized I can eat well over 6,000 clean calories in 2-3 hours. Hence why I'm starting to count my calories now. Like Fatdaddy said, let us know whats going on if you decided to bulk or have any questions.

[longboarder89]

Most of them are for internal organ health and general health...milk thistle, multi vitamin, that sort of thing. I don't take any magic powders for fat loss or muscle gain.

[qoute]I'll stick with the whey protien, I have 2 days left on my cuts which helped, but I'm not so sure of what results they really produced. I did increase cardio and start cycling carbs and I got from 19.9% to about the mid-low 18's % (I give the range because the can of cuts has a diuretic in it so the water weight might affect how the readings come out, considering their based on measurements.)

It'll be awesome once we can all post our results. The increased cardio has been kicking my ass, but I think I can handle it. In order for me to shed weight at this point (~18% bf) I need to count calories (the two things I dread the most, calorie counting and excessive cardio...) I'm going to aim for 1,700-2,000, while cycling carbs as I said before.

Here's to the next few months. Good luck everyone.

That looks like an effective calories range. Let's hope both of us can post some great pictures by the end of April. Keep pushing hard, and let's make the next 2 months the best![/QUOTE]

I had a clean "overeating" weekend, and I feel my stronger and leaner now. Today is chest day. I think with calorie deficits and carb cycling you need re-feeds to keep you going. I was starting to feel week in the gym, and kinda mentally foggy.

Just gotta push through and do my best. I think with my training as it is I should do

Monday/Weds/Friday: Lifting 200g carbs to help feed the muscle
Tuesday/Thurs: HITT cardio/Long State Low carbs (no complex carbs)
Saturday: HITT cardio/Long state at night, High re-feed (no more than 400g)
Sunday: Long State morning- rest through out the day, Re-feed again at 400g

A lot of articles I read were stating re-feeds for 200lb males, and the range was low-high from 150g-350g. I think I can pull off doing slightly higher carbs. I'll have to experiment with it and see how it goes, and If I have to go lower, or higher I will.

My can of cuts is almost done- I should say it was a good product overall. I wasn't dissapointed in what I expected of it. I'd give it a 4/5, but I'm done with the magic supplements now. I think I might buy whey protein for PWO stuff cause that has been the most effective and proven supplement out there. If I have the chance/funds to buy organic food this summer, I'm going to try to eat as much of it on the WD. I live near farms in my hometown so it'll be easy for me to jog down the road a few miles and pick up some fresh food right off the farm. The meat will still have to come from the supermarket though.

I'm sure that will make a difference in the way the WD works, I always wonder how much crap is in the processed food I'm eating, and maybe it's not helping me get rid of my stubborn fat. I remember Ori stating something like that about hormones in food and etc and how they effect some body's hormone signals to store fat.

Here's a progress pic with the start of a 4 pack:
Taken this morning on an empty stomach before a workout relaxed, just like all the others

http://forum.bodybuilding.com/photo/data/500/progress3209.jpg

Side profile.

Of to the gym then! Through 14 inches of snow!

Edit: Excuse the crap in the background, my roommate is a messy bastard.

[jdmalm123]

Don't know of anyone bulking on the WD, but I plan on trying it post cutting. But I might alter the WD a bit so I am getting more protein during the day. And I will be drinking more milk during the night, etc.

Maybe run a bulk for a month a log it? Stay in touch and let us know if you do...

Just saw a study...

Participants ate an 800-calorie per day liquid diet for 90 days and did moderate weight training 3x/week.

Average weight loss was 35-lbs and they all gained muscle.

[shadefx]

keep up the good work guys.. very motivating

[longboarder89]

Just saw a study...

Participants ate an 800-calorie per day liquid diet for 90 days and did moderate weight training 3x/week.

Average weight loss was 35-lbs and they all gained muscle.

Not that I don't believe you, but can I have a link to the study just to read it my self? sounds interesting.

[ukbobbyjo]

hi guys. i stumbled across the warrior diet on here and have read this thread and anything else about the diet and im very keen to try it. the science does make sense. im just getting back into the weights after a long lay off. i have started 40 mins of cardio first thing in the morning. i do 5 mins on a treadmil or crosstrainer then il do a minute of rope jumping or heavy bag and i do that for the 40 mins. i plan to do a full body workout 3 times a week for the first month just to get my body used to lifting weights again. after that prob do traditional 2 body parts every other day.
i am 6ft 1 inch and weigh around 240lbs. im quite musculare working in construction and my aim is to get around the 200lb mark. i cant see a problem for me on the undereating fasting phase. just keep busy realy. over the years ive tried every diet going, some with successs some without. i feel you could do this type of diet for life. i plan to workout about 5pm and start eating at 6. probably start off with a protein shake then have dinner with the family eating some meat, lots of veg and baked potato. have some fruit n yoghurt and nibble on some almonds. then before bed have a toasted sandwitch and another shake. il start at 2000 calories a day and see how i go. just a question. at my weight what % of protein carbs and fat do you think i should aim for. as a former 6 meal a day man and protein protein protein orientated diet im a bit confused.

[fatdaddy67]

Monday/Weds/Friday: Lifting 200g carbs to help feed the muscle
Tuesday/Thurs: HITT cardio/Long State Low carbs (no complex carbs)
Saturday: HITT cardio/Long state at night, High re-feed (no more than 400g)
Sunday: Long State morning- rest through out the day, Re-feed again at 400g

A lot of articles I read were stating re-feeds for 200lb males, and the range was low-high from 150g-350g. I think I can pull off doing slightly higher carbs. I'll have to experiment with it and see how it goes, and If I have to go lower, or higher I will.

Help me understand the "refeed". Are you cycling complex carbs?

And the picture looks good man...you're almost there.

And best of luck with the organic food. If the economy ever gets better, I join you...

[fatdaddy67]

Just saw a study...

Participants ate an 800-calorie per day liquid diet for 90 days and did moderate weight training 3x/week.

Average weight loss was 35-lbs and they all gained muscle.

Hey bud, good to see you. Hope all is well. That sounds right in line with what I was planning. Have a link at all, I wouldn't minding taking a peek at that study.

[fatdaddy67]

il start at 2000 calories a day and see how i go. just a question. at my weight what % of protein carbs and fat do you think i should aim for. as a former 6 meal a day man and protein protein protein orientated diet im a bit confused.

I don't think you should worry about carbs or fat at all. Juts eat instinctively. Listen to your body, and eat what you are hungry for.

Concentrate on getting enough protein, and the rest will take care of itself.

You can cycle carbs between high and low days if you like, but honestly, I tend to do that naturally anyway...as long as I'm not eating the same thing every day.

[ukbobbyjo]

thanks for the reply fatdaddy

[longboarder89]

Help me understand the "refeed". Are you cycling complex carbs?

And the picture looks good man...you're almost there.

And best of luck with the organic food. If the economy ever gets better, I join you...

The re-feed is supposed to be only on complex carbs, but I wanna keep my simple carbs pretty low (fruits and the like) and only get my carbs from fiberous sources like veggies on my low carb days.

The re-feed days will be all types of carbs including complex, starchy and simple carbs. I figure keeping the simple carbs is vital for cleaning out the system and keeping my nutrient intake up. I'll see how this goes, I might have to adjust how many carbs works for me.

Thanks on the picture, sometimes I can't see progress and the pics help. The farm stands around me are actually cheaper for veggies 'round my town since everyone knows each other. Everyone grows food so we all help each other out in one way or another (considering the populations is no more than 2,500 it's pretty tiny.)

[longboarder89]

hi guys. i stumbled across the warrior diet on here and have read this thread and anything else about the diet and im very keen to try it. the science does make sense. im just getting back into the weights after a long lay off. i have started 40 mins of cardio first thing in the morning. i do 5 mins on a treadmil or crosstrainer then il do a minute of rope jumping or heavy bag and i do that for the 40 mins. i plan to do a full body workout 3 times a week for the first month just to get my body used to lifting weights again. after that prob do traditional 2 body parts every other day.
i am 6ft 1 inch and weigh around 240lbs. im quite musculare working in construction and my aim is to get around the 200lb mark. i cant see a problem for me on the undereating fasting phase. just keep busy realy. over the years ive tried every diet going, some with successs some without. i feel you could do this type of diet for life. i plan to workout about 5pm and start eating at 6. probably start off with a protein shake then have dinner with the family eating some meat, lots of veg and baked potato. have some fruit n yoghurt and nibble on some almonds. then before bed have a toasted sandwitch and another shake. il start at 2000 calories a day and see how i go. just a question. at my weight what % of protein carbs and fat do you think i should aim for. as a former 6 meal a day man and protein protein protein orientated diet im a bit confused.

First off, welcome! Glad to see others that want to try the Warrior Diet. I'd say for the undereating phase try to get in a protien shake or at least some veggies, and a lot of water it'll help keep you sane during the undereating phase. If you work, it will make it easier to just forget your hunger cause you have things to do. Like fatdaddy said, no worries on the macros yet cause it's not too important on this diet. Basically, keep protien and veggies high, if you want to loose weight eat less carbs and at the end of the meal. Just to reiterate Ori's recommended eating:

Vegtables first (I usually do a Salad)
Protien
Carbs

This way you fill yourself up on all the nutrients you need first, then the protien which you need for muscle mass obviously, and carbs last for a refuel and to cut down on the total amount of carbs so you can loose weight.

If you have any other questions, feel free to come back man. Hope all goes well.

[jdmalm123]

Not that I don't believe you, but can I have a link to the study just to read it my self? sounds interesting.

Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body
mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.
Aerobic group: 4 hours per week total. Resistance training group: 2-4 sets of 8-15 reps. 10
exercises, three times per week.
V02 max increased equally in both groups.
Both groups lost weight, the resistance training group lost significantly more fat and did not lose
ANY LBM, even at only 800 calories per day.
The resistance training group actually increased metabolism compared to the aerobic group
which decreased metabolism.

[longboarder89]

Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body
mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.
Aerobic group: 4 hours per week total. Resistance training group: 2-4 sets of 8-15 reps. 10
exercises, three times per week.
V02 max increased equally in both groups.
Both groups lost weight, the resistance training group lost significantly more fat and did not lose
ANY LBM, even at only 800 calories per day.
The resistance training group actually increased metabolism compared to the aerobic group
which decreased metabolism.

Thanks!

For those who want the full study I found it at:
http://www.jacn.org/cgi/content/full/18/2/115#T2

Pretty interesting, my kind of results...not so sure about chuggin 3-4 protien shakes a day though.

No cardio either. That makes me happy.

[fatdaddy67]

The re-feed is supposed to be only on complex carbs, but I wanna keep my simple carbs pretty low (fruits and the like) and only get my carbs from fiberous sources like veggies on my low carb days.

The re-feed days will be all types of carbs including complex, starchy and simple carbs. I figure keeping the simple carbs is vital for cleaning out the system and keeping my nutrient intake up. I'll see how this goes, I might have to adjust how many carbs works for me.

Thanks on the picture, sometimes I can't see progress and the pics help. The farm stands around me are actually cheaper for veggies 'round my town since everyone knows each other. Everyone grows food so we all help each other out in one way or another (considering the populations is no more than 2,500 it's pretty tiny.)

I gotcha...I was having a brain moment. We are going to try and use the farmer's market this year as well.

[Austin109]

for the big meal, is it really one sitting? or is it over a 2-3 hour period?

i have heard both off of logs and reviews

[fatdaddy67]

for the big meal, is it really one sitting? or is it over a 2-3 hour period?

i have heard both off of logs and reviews

It's a 4 hour window, but generally you want to finish eating a couple hours before bed.

The key is to eat until you're satisfied, and don't go to bed hungry.

[Cyborg Surfer]

With my current eating + job & workouts, Im doing great! Getting leaner AND bigger still.

Im averaging 700-800 cals a day, plus about 1k at night. Im running on 'around' 1600 cals a day and feel great, I'm not hungry AT ALL, ever. Whenever I get hungry, I eat!

I stopped drinking milk! :( It was giving me a runny nose / coughing fits. Apparently I'm not built to drink the stuff. I never noticed it before, but I started drinking ALOT of it to get more calories when I started the new job.

Plus I started doing a new scheme for my workouts. Instead of trying to make a 5lb jump @ 3X5, I started doing the 5lb jump when I reach 3x5. I start at 2x3 - 1x5, then go to 1x3 - 2x5, then 3x5, up five pounds, 2x3 - 1x5 etc...

Working so far. WAY easier and Im not nearly as sore and doesn't feel nearly as hard.

[mhunter69]

Here are a couple of sites/blogs that go into scientific information regarding IF/WD style eating:

http://bradpilon.com/

http://www.proteinpower.com/drmike/

[Gordon Bombay]

GL OP. I just started Intermittent Fasting a couple days ago.

Have you thought about bulking on it?

[fatdaddy67]

With my current eating + job & workouts, Im doing great! Getting leaner AND bigger still.

Im averaging 700-800 cals a day, plus about 1k at night. Im running on 'around' 1600 cals a day and feel great, I'm not hungry AT ALL, ever. Whenever I get hungry, I eat!

I stopped drinking milk! :( It was giving me a runny nose / coughing fits. Apparently I'm not built to drink the stuff. I never noticed it before, but I started drinking ALOT of it to get more calories when I started the new job.

Plus I started doing a new scheme for my workouts. Instead of trying to make a 5lb jump @ 3X5, I started doing the 5lb jump when I reach 3x5. I start at 2x3 - 1x5, then go to 1x3 - 2x5, then 3x5, up five pounds, 2x3 - 1x5 etc...

Working so far. WAY easier and Im not nearly as sore and doesn't feel nearly as hard.

Glad to here all is well. Sounds like you're rocking the WD...

[fatdaddy67]

Here are a couple of sites/blogs that go into scientific information regarding IF/WD style eating:

http://bradpilon.com/

http://www.proteinpower.com/drmike/

Thanks bud.

[fatdaddy67]

GL OP. I just started Intermittent Fasting a couple days ago.

Have you thought about bulking on it?

Thanks Gordon.

Yes, I have put a lot of thought into bulking. I plan on trying a 4,000 a day bulk after my cut. I will eat about 1,200 calories during the day, Warrior Diet style....mostly protein drinks, and fresh fruit and veggies. Might also add a couple bananas.

I know this isn't exactly cookie cutter Warrior Diet, but as I've said before...Ori has stated that the WD isn't necessarily for bodybuilders. Plus, it never hurts to experiment.

[fatdaddy67]

WOOOOOOOOOOOO!

Oh, yeah. Great workout! I felt strong as a bull tonight on bench. Driving home I didn't want to workout. But I went down to the dungeon, cranked up some old school Testament, Slayer, Iron Maiden and Metallica, and ripped through my best chest workout of the year.

I love the iron. I LOVE the iron!

Trying a new routine...a powerbuilding style. I'll detail it in the near future. it's still using some Bulldozer Training principles, but not for every set.

My next Vlog and Warrior Diet Experiment "OFFICAL" update will be at the end of March. I am already rocking the weight loss this month.

I hope all is well with my fellow Warriors. Push, brothers and sisters, push! Let's make this the year we achieve our goals. No more BS. Go hit the gym!

03/03/2009: Back

Deadlift

415 x 10

T-bars

160 x 7/4/3/3/3

DB Rows

110's x 7/5/3/3/2

03/05/2009: Chest and Tris

Bench Press

235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

2 Board Press

265 x 1
265 x 1
265 x 1
265 x 1
265 x 1

Closegrip Bench Press (Bulldozer Style)

135 x 15/10/8/6/5

[dgninja]

Just wanted to say that there is a lot of useful information and this is an awesome log fatdaddy!

Subbed

[fatdaddy67]

Just wanted to say that there is a lot of useful information and this is an awesome log fatdaddy!

Subbed

Good to have you on board.

[fatdaddy67]

After much deliveration, I have decided to switch to a powerbuilding style of training. It's been 3+ months since my last routine change, and I am really hungry to get back to powerbuilding/powerlifting. I hesitate to call my routine a straight powerlifting cycle, because the goals is mass AND strength. I will still be utilizing Bulldozer training sets during my workouts.

Here is the basic layout...

Day 1...Bench Day
Day 2...off
Day 3...Squat Day
Day 4...off
Day 5...Shoulder Day
Day 6...off
Day 7...Deadlift Day
Day 8...off

Bench Day Workout

Bench Press, 5x5 (self-regulating cycle)
2-Board Press, 5 singles, 30 pounds over weight used for 5x5's
Closegrip Bench Press, Bulldozer style, 50 rep burn set

Squat Workout Day

Box Squats, 5x5 (self-regulating cycle)
Good Mornings, Bulldozer style, 20 rep set
Romanian Deadlifts, Bulldozer style, 50 rep burn set

Shoulder Workout Day

Overhead Press, Bulldozer style, 20 rep set
Speed Benches, 8x3, 60% of max
Bicep Work, Bulldozer style, 20 rep set

Deadlift Workout Day

Deadlifts, Bulldozer rest-pause style, cycle light, moderate and heavy days
Rack Pulls, Zercher Squats or Deadlifts off Blocks, 8 singles
T-bar Rows, Bulldozer style, 20 rep set

03/07/2009: Squat Day

Box Squats

275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

Good Mornings

185 x 8/6/4/2

Romanian Deadlifts

135 x 13/10/8/6/5

[longboarder89]

Hey everyone,

Been a bit crazy with mid-terms and a lot of work flying my way. Hope all is well. I'm still sticking with the WD, but my workout timing has been butchered, and I've had a few "cheat days", but I'll get back on track. Coming back on here keeps me motivated. It's difficult juggling work, school and a workout plan, but it's possible.

I'll update asap, when things aren't so crazy and busy.

Fatdaddy, I like the look of the new routine, 8 day? I've never seen an 8 day split, but I've also never done a power-lifting routine.

[fatdaddy67]

Hey everyone,

Been a bit crazy with mid-terms and a lot of work flying my way. Hope all is well. I'm still sticking with the WD, but my workout timing has been butchered, and I've had a few "cheat days", but I'll get back on track. Coming back on here keeps me motivated. It's difficult juggling work, school and a workout plan, but it's possible.

I'll update asap, when things aren't so crazy and busy.

Fatdaddy, I like the look of the new routine, 8 day? I've never seen an 8 day split, but I've also never done a power-lifting routine.

Hang tough. We all have weeks/months like that.

My routine is basically an upper/lower split, with a day of rest in between each workout. The shoulder day is like a bench supplemental day, and squats and deads work many of the same core muscles.

[longboarder89]

Hang tough. We all have weeks/months like that.

My routine is basically an upper/lower split, with a day of rest in between each workout. The shoulder day is like a bench supplemental day, and squats and deads work many of the same core muscles.

Thanks for the motivation fatdaddy, I just gotta remember how important this is to me, and I'll stick with it. First time in the gym since friday, I feel much better.

Chest/Triceps

Warm up for 5 mins:
Flat Bench
200 @ 12/12/10 reps
Incline Bench
215 @ 12/12/7
Tricep Extensions
80 lbs @ 10/10/5
Tricep pully push downs
120 @ 12/8
Cardio for 25 mins
Cool down for 5 mins

Going for higher reps to help keep heart rate up, and the fat burning up. Eventually, I'll get there.

Lost a little moral with the set backs, but it's alright. Back on track and getting down to business.

[fatdaddy67]

Lost a little moral with the set backs, but it's alright. Back on track and getting down to business.

I know how you feel. There are many nights where my sleep is less then perfect, do do kids, weather, whatever, and I want to eat the earth.

[dgninja]

Hey man, we have all been down, but once things in your life calm down I am sure everything will be put back into it's proper place and you will push on even better than before.

[longboarder89]

Hey man, we have all been down, but once things in your life calm down I am sure everything will be put back into it's proper place and you will push on even better than before.

Thanks man, I apprechiate it. I'm off to class then to the gym. Even though I had a few cheat days, I feel my body hasn't gained weight or lost any composition.

I refuse to believe that muscle starts to loose it's strength/mass in 48 hours as I've been told numerous times...it's a little ridiculous.

How's the WD going for you, if you dont' mind me asking man?

[fatdaddy67]

I refuse to believe that muscle starts to loose it's strength/mass in 48 hours as I've been told numerous times...it's a little ridiculous.



That 48 hour thing might be for some, but not for me. I've seen some guys train only once every 10-12 days and get stronger.

[Matt70]

What specific guidelines do you guys follow when using the WD?


Matt

[fatdaddy67]

What specific guidelines do you guys follow when using the WD?


Matt

I eat only fresh (low-calories) frutis and eggies during the underating phase, along with an egg or piece of string cheese.

At night for overeating, I eat salad if it's around, some broccoli, and then a monster meal. I generally eat my meal instinctively, and don't eat protein first like Ori recommends.

[longboarder89]

What specific guidelines do you guys follow when using the WD?


Matt

Boiled Eggs/ Other higher Protien source (Protien shake) for my "undereating phase" which can be 12-19 hours long.

Over eating Phase is a salad first, protien second and then thirdly carbs (I mix carbs and protiens together too, most of the time. I figure it's not a big deal.)

Any other specifications?

Water is recommended, drink a gallon to 1.5 gallons a day to help keep nutrients flowing in your blood stream, and multi-vitamins are very useful as well.

To the gym.

[dgninja]

I generally only have a small salad during the undereating phase. Just some lettuce and whatever veggies I can gather up with a bit of olive oil and red wine vinegar.

Then for my overeating phase. I eat a bigger salad and then go to town on some fats, proteins, and carbs. Then comes dessert!

[fatdaddy67]

I generally only have a small salad during the undereating phase. Just some lettuce and whatever veggies I can gather up with a bit of olive oil and red wine vinegar.

Then for my overeating phase. I eat a bigger salad and then go to town on some fats, proteins, and carbs. Then comes dessert!

Sounds solid too me.

[dgninja]

Hey Fatdaddy, I wanted to ask you a question about your PWO shake. Do you take one and if you do, do you count it against your overall cals?

So far I have, but since the body takes the nutrients from the shake in rather quickly to offset the loss of energy from the workout, I was curious if others count their shakes or not.

[longboarder89]

Hey Fatdaddy, I wanted to ask you a question about your PWO shake. Do you take one and if you do, do you count it against your overall cals?

So far I have, but since the body takes the nutrients from the shake in rather quickly to offset the loss of energy from the workout, I was curious if others count their shakes or not.

I add it in, but it's not a big deal, my PWO shake is only 300 cals, and my over eating meal is 2000 cals, so I have 1700 for dinner, which is a lot, if your eating clean.

If I eat crappy foods, I can hit 6,000 calories easily. It's pretty bad.

[MarkandLu]

Had a little bout with a kidney stone. Doctor said it was due to the Protein to Carb ratio, so I had to kick up the carbs a little. I assumed I was getting enough from my veggies, but obviously not. Either way, it hurt like hell, but hasn't hampered my motivation.

I'm hovering right around 200 lbs right now, and am considering moving back up to 205. I feel very small and weak at this weight. I'm going to wait and see how I feel after getting back 100% from the kidney problem.

The wife is in the low/mid 160's, and still has at least 15 pounds to lose. She would like to reach 130, but her short term goal is 145. She is really enjoying the resistance training.

Well, hope to see some of you back on the board soon. Hope all is well.

[fatdaddy67]

Had a little bout with a kidney stone. Doctor said it was due to the Protein to Carb ratio, so I had to kick up the carbs a little. I assumed I was getting enough from my veggies, but obviously not. Either way, it hurt like hell, but hasn't hampered my motivation.

I'm hovering right around 200 lbs right now, and am considering moving back up to 205. I feel very small and weak at this weight. I'm going to wait and see how I feel after getting back 100% from the kidney problem.

The wife is in the low/mid 160's, and still has at least 15 pounds to lose. She would like to reach 130, but her short term goal is 145. She is really enjoying the resistance training.

Well, hope to see some of you back on the board soon. Hope all is well.

Man, those things are not fun. I hope you feel better soon.

I am still alive and well. Been very tired this week...mostly stress related. My employer has had 6 round of layoffs in the past 2 months. Will update soon.

[MarkandLu]

Man, those things are not fun. I hope you feel better soon.

I am still alive and well. Been very tired this week...mostly stress related. My employer has had 6 round of layoffs in the past 2 months. Will update soon.

Thanks for the good wishes FD. Sorry to hear what you're dealing with also, I think I would rather have the Kidney Stones lol

[fatdaddy67]

I have to end the experiment.

Work just put me back on full time...but on second shift. I simply cannot get home and cook a monster meal from midnight to 1 am. I would wake the entire household.

I will be using a modified Warrior Diet, but until I get back on first shift, I have to make diet adjustments.

I hope each of you stay in touch. I might start a new log after I return to first shift.

[mhunter69]

Good luck and let us know when you either come back with the experiment or a new thread. This has been very very helpful!

[Ringo Star]

Could you give us your final thoughts on the diet? In particular, Im curious to know

1) If it is a long term lifestyle change you could make
2) Did the diet meet your expectations
3) What were the short comings.
4) What would you do differently

Thanks for the awesome log! The amount of time you have put into it has been valuable to many I am sure.

[fatdaddy67]

Could you give us your final thoughts on the diet? In particular, Im curious to know

1) If it is a long term lifestyle change you could make
2) Did the diet meet your expectations
3) What were the short comings.
4) What would you do differently

Thanks for the awesome log! The amount of time you have put into it has been valuable to many I am sure.


I will be doing a wrapup this weekend. And you're welcome Ringo!

[longboarder89]

Ah, the thread has slightly died this past month, but no worries.

I've been really sick this past week, no idea what I have, but I've had to stop my experiment as well.

Haven't gained any weight really- my plan is as follows.

A 10 day fast (okay, before I get negative repped into hell, it's to clean out my system to jump back into a healthy diet.) it'll consist of juice fasting for the first 2 days then straight water for 8, then back to juice for 2-3 days, and back to solid foods. This will not only help me heal, but stop my addiction to food (as I know I have, especially with palatable foods that are sweet)-

Once I end my fast, I will resume with warrior diet doing carb cycling days, and incorperating a 3 day weight routine, and doing cardio everyday but only once a day now.

I think my body needed a rest and I pushed it too fast, too soon, hence why I'm sick. I really do need to get all the toxins out of my body though- I've felt terrible and the few cheat days I had probably tore apart my relatively clean system at the time.

If anyone would like to offer advice, it'd be much welcomed. I'd like to just press the restart button on the WD, and get in shape for summer. Aiming for the elusive 6 pack, but I'll be happy with just loosing the gut first.

This thread won't die! Let's keep the WD alive. I'll try and be more frequent and post daily updates when possible.

[bas781]

Just wanted to chime in that The Warrior Diet is alive and well. This is an excellent thread. I just finished week 3 of my own 30 day challenge of the Warrior way and continue to be impressed with how my body is responding. I update the ol bodyblog once a week with revised weight/measurements so feel free to check that out. Been on a fat loss deal since July 08 and caught wind of Ori's eating methods about a month ago.

Secondly, my dad has essentially been eating this way out of necessity (IBS) for years and just got into crossfit/personal trainer last spring. After cleaning up what he was taking in during the big late meal and regularly putting his body through crossfit hell he has dropped over 50 lbs. and is in the best shape of his life at 53.

The Warrior Diet is the easiest and best method I've found for consistently eating clean and dropping bodyfat.

A big thanks to all of you keeping this thread going.

[longboarder89]

Just wanted to chime in that The Warrior Diet is alive and well. This is an excellent thread. I just finished week 3 of my own 30 day challenge of the Warrior way and continue to be impressed with how my body is responding. I update the ol bodyblog once a week with revised weight/measurements so feel free to check that out. Been on a fat loss deal since July 08 and caught wind of Ori's eating methods about a month ago.

Secondly, my dad has essentially been eating this way out of necessity (IBS) for years and just got into crossfit/personal trainer last spring. After cleaning up what he was taking in during the big late meal and regularly putting his body through crossfit hell he has dropped over 50 lbs. and is in the best shape of his life at 53.

The Warrior Diet is the easiest and best method I've found for consistently eating clean and dropping bodyfat.

A big thanks to all of you keeping this thread going.

Sounds great man. I hope the best for you and your dad.

Quick update

Chest/Tricep/Abs

Warm up 5 mins on the rowing machine

Flat Bench
3x10- 200 lbs
Incline
3x10-225 lbs
Tricep extensions
3x10-75 lbs
Tricep pull downs
3x10-40lbs
Abs-
2x mini superset of
20 crunches
20 obliques each side
20 leg raises
(60 in one set, 120 reps total for the whole 2 sets)

25 mins of moderate rowing on the rowing machine for cardio
5 min cool down on tread mill
Stretch

Feeling much better, just getting over being sick. I look forward to loosing whatever I have gained (only a few lbs) from a small relapse.

Though it hurts the morale, I gotta start over again and do what I can from here. Here's to a new start, and for fatdaddy, and everyone else on the WD! I hope everyone will achieve their goals!

[longboarder89]

Did 30 mins of Cardio this morning, split between bike/rowing machine. Feeling really good to get back into the gym. Although I don't follow the book, I do enjoy the first chapter in "Burn the fat, feed the muscle" where it's devoted to changing one's mindset. It really does help to use proactive language than reactive. I can instead of can't, etc.

Looking forward to getting to my goals. I hope all the other WD'ers are doing well!

[bas781]

Last night's workout:

Crossfit's "Murph" - scaled "pack" level

for time:

run 1/2 mile
50 pullups (kipping)
100 pushups
150 air squats
run 1/2 mile

Had to squeeze the 1 mile in that the end since all the treadmills were taken at first. Gosh how I hate treadmills.

time: 28:17 (not good, but it's over!)

Tonight: deadlift, bench, squat or rear dumbbell lunges and some interval cardio. Going after it a bit more this week.

[MarkandLu]

Hope all are kicking a$$ on the WD. Still cruising along here. I've dropped from 242 to 199 since January one. I do have to say that I have been working out insanely and have kept my Feast Meal very very lean. It seems to be working well other than a single bout with a kidney stone.

Looks like you're rocking along Longboarder. Workout looks intense man.

Bas781, man you've really shredded some pounds man. You look great bro.

DGNinja, glad to see you are still on the board....

Hope all is good with everyone else.

[dgninja]

Yeah I am still kicking about. For the last two weeks I was eating slightly above my estimated maintence due to me killing my metabolism. Yeah for like two months I was barely eating 1500 cals. Needless to say that was dumb. So using the WD I have gotten my metabolism back, or at least feels that way. Going to cut my cals down to about 2100-2400 cals a day on WD and push myself in some Crossfit workouts and see this works out.

[bas781]

Anyone have any personal experience doing any German Volume Training? Read a good article on T-nation.com the other day and tried it last night with deadlift. I'd heard of it before, it's been around forever, but finally decided to give it a whirl.

http://www.t-nation.com/free_online_article/sports_body_training_performance/gvt_revisited

Took 60% of the one rep max and then did 10 sets of 10. You're not really supposed to be able to do all 10 sets at 10 reps. If you can, you're not using enough weight. Talk about brutal. 60 sec of rest between sets and I thought it'd never end. Finished up with some dbell presses and some superset core work mixed with rear dbell lunges to get the heart rate up.

I hurt.

Lookin lean yourself MarkandLu, how long did the kidney stone put you out of action? That sort of thing is probably my main concern while trying to do the whole fat loss - an injury or illness that really throws me off. Glad you were to able to push through and stay the course.

Keep the posts coming, helps maintain the motivation.

[longboarder89]

Anyone have any personal experience doing any German Volume Training? Read a good article on T-nation.com the other day and tried it last night with deadlift. I'd heard of it before, it's been around forever, but finally decided to give it a whirl.

http://www.t-nation.com/free_online_article/sports_body_training_performance/gvt_revisited

Took 60% of the one rep max and then did 10 sets of 10. You're not really supposed to be able to do all 10 sets at 10 reps. If you can, you're not using enough weight. Talk about brutal. 60 sec of rest between sets and I thought it'd never end. Finished up with some dbell presses and some superset core work mixed with rear dbell lunges to get the heart rate up.

I hurt.



My experience with GVT was a short run- I've done it a few weeks at a time (first time was a month ~4 months), then the second time I utilized it was only 2 weeks. It is a very HIGH intensity workout, so it's something to be used sparingly to break plateaus (imho). I usually do drop sets and slow negatives during my bulking periods.

You need more rest on that type of program, so try switching to 2 days a week for weight lifting. Just my advice- try doing what you are now, but you'll most likely have to tone it down because of the intensity.

Hope this helps man, best of luck to you. Keep it heavy.

[mhunter69]

Anyone have any personal experience doing any German Volume Training? Read a good article on T-nation.com the other day and tried it last night with deadlift. I'd heard of it before, it's been around forever, but finally decided to give it a whirl.


Thanks for the site. I may try that myself. What are your exercises or are you sticking to deadlifts and squats?

How often are you working out?

[bas781]

Sticking to deadlifts and squat for the GVT, at least on a trial basis. That's all this is anyway, trial and error.

I work out 4-5 days a week.

[bas781]

I posted this in my warrior diet blog on my profile, but wanted to mention it in this thread as well regarding the warrior diet and the common muscle loss many experience. I ran some rough numbers regarding my weight and estimated bodyfat via the feature on my digital scale (it's not great, but taken as a starting and ending point can be useful over the span of a month).

I fell victim to some muscle loss as well. Particularly the first week and a half of the switchover. I'd say it was anywhere from 2-4 lbs. lost of lean mass based on the estimates. However, the good news is that I've gained it all back the last 2 1/2 to 3 weeks, but with less overall body fat than the starting point.

I'm really curious over the course of I'd say the next 2 weeks what my body does as far as lean mass vs. body fat %. At some point soon I'll need to actually have the body fat done professionally, but the scale at least gives me a decent gauge on change, though perhaps not an actual accurate number.

[longboarder89]

I posted this in my warrior diet blog on my profile, but wanted to mention it in this thread as well regarding the warrior diet and the common muscle loss many experience. I ran some rough numbers regarding my weight and estimated bodyfat via the feature on my digital scale (it's not great, but taken as a starting and ending point can be useful over the span of a month).

I fell victim to some muscle loss as well. Particularly the first week and a half of the switchover. I'd say it was anywhere from 2-4 lbs. lost of lean mass based on the estimates. However, the good news is that I've gained it all back the last 2 1/2 to 3 weeks, but with less overall body fat than the starting point.

I'm really curious over the course of I'd say the next 2 weeks what my body does as far as lean mass vs. body fat %. At some point soon I'll need to actually have the body fat done professionally, but the scale at least gives me a decent gauge on change, though perhaps not an actual accurate number.

yes, the muscle loss is a part of the warrior diet. I haven't taken any 'accurate' measurements of my bf anything, but I can safely say that it does not turn into strength loss however. I'm stronger than ever.

I apologize, if anyone is following this topic frequently, for the lack of updates. School, and work have been very hectic, and jumping onto the workout routine again is hard. Just gotta have determination.

My routine is as follows:

Monday: Cardio in the morning (30 mins)
Lifting around 6 (Chest, Triceps, Abs)

Tuesday/Thursday: HITT Cardio in the morning (15 mins)
Ab work at night, 30 min of LISS cardio.

Wednesday: Cardio in the morning (30 mins)
Lifting around 6 (Shoulders, Back, Biceps)

Friday: Cardio in the morning (30 mins)
Lifting around 6 (Legs)

My meals are 2,000 calories and I eat at 7, while hitting the sauna occasionally.

I am trying to switch up my exercises for each bodypart, I think I'm hitting a pleateau with the exercises I've been using.

[fatdaddy67]

Anyone have any personal experience doing any German Volume Training? Read a good article on T-nation.com the other day and tried it last night with deadlift. I'd heard of it before, it's been around forever, but finally decided to give it a whirl.

http://www.t-nation.com/free_online_article/sports_body_training_performance/gvt_revisited

Took 60% of the one rep max and then did 10 sets of 10. You're not really supposed to be able to do all 10 sets at 10 reps. If you can, you're not using enough weight. Talk about brutal. 60 sec of rest between sets and I thought it'd never end. Finished up with some dbell presses and some superset core work mixed with rear dbell lunges to get the heart rate up.

I hurt.

Lookin lean yourself MarkandLu, how long did the kidney stone put you out of action? That sort of thing is probably my main concern while trying to do the whole fat loss - an injury or illness that really throws me off. Glad you were to able to push through and stay the course.

Keep the posts coming, helps maintain the motivation.

I've done GVT. It is hard. I wouldn't do it more than a week, and just as a way to wake your body up. Leg day had me in pain for 8 days. I almost couldn't walk.

And btw, the "experiment" isn't done...just on hold. I am working second shift for a couple months. I am using a modified Warrior Diet...

Here's basically how my day looks:

10 am...Protein Drink (25 grams protein), 110 calories

11 am - noon, WORKOUT

Noon...Protein Drink (25 grams protein), 110 calories

3pm...3 pieces string cheese, 1 tomato, (15 grams protein), 280 calories

6 pm...3 eggs, and baby carrots, (22 grams protein), 250 calories

9 pm...Protein Drink (25 grams protein), 110 calories

Midnight...Big meal...about 1500 calories...


Total undereating calories = 860

Total overeating calories = 1500

Total calories = 2360

[bas781]

I've done GVT. It is hard. I wouldn't do it more than a week, and just as a way to wake your body up. Leg day had me in pain for 8 days. I almost couldn't walk.

And btw, the "experiment" isn't done...just on hold. I am working second shift for a couple months. I am using a modified Warrior Diet...

Here's basically how my day looks:

10 am...Protein Drink (25 grams protein), 110 calories

11 am - noon, WORKOUT

Noon...Protein Drink (25 grams protein), 110 calories

3pm...3 pieces string cheese, 1 tomato, (15 grams protein), 280 calories

6 pm...3 eggs, and baby carrots, (22 grams protein), 250 calories

9 pm...Protein Drink (25 grams protein), 110 calories

Midnight...Big meal...about 1500 calories...


Total undereating calories = 860

Total overeating calories = 1500

Total calories = 2360

Yea, my body was pretty shot that week that I did GVT deadlifting as well. It's a nice ace to have up the sleeve though during a plateau. That's an excellent modification of the warrior diet, I wouldn't even call that putting it on hold. Makes life a little easier not having to do quite as much food prep late at night like that given your shfit. I know I'm noisy as hell making my big meal, the roommates wouldn't be too happy if I was doing that at midnight, ha!

So, I decided to take this week off from working out. I'd gone 12 weeks really really hard and the body needed a break. Still on the warrior diet, though the calories are reduced for the week. Continue to feel excellent, energy is always good.

The thread is alive!

[longboarder89]

I've done GVT. It is hard. I wouldn't do it more than a week, and just as a way to wake your body up. Leg day had me in pain for 8 days. I almost couldn't walk.

And btw, the "experiment" isn't done...just on hold. I am working second shift for a couple months. I am using a modified Warrior Diet...

Here's basically how my day looks:

10 am...Protein Drink (25 grams protein), 110 calories

11 am - noon, WORKOUT

Noon...Protein Drink (25 grams protein), 110 calories

3pm...3 pieces string cheese, 1 tomato, (15 grams protein), 280 calories

6 pm...3 eggs, and baby carrots, (22 grams protein), 250 calories

9 pm...Protein Drink (25 grams protein), 110 calories

Midnight...Big meal...about 1500 calories...


Total undereating calories = 860

Total overeating calories = 1500

Total calories = 2360


Ah, I see you mod'd the diet to eat protien every 3-4 hours...This is an interesting change. I hope this helps you loose weight and retain the muscle mass!

Well, I'm at 17.5 bf%. It's slowly getting there, but I hope I can find ways to speed it up. I'll admit I haven't been great with the carb cycling (coutning at least).

When it gets to the last few, I guess this is the toughest time. I should start counting out all of my calories and macros to get it down to detail. I think I'm ready for a boring diet, and a **** load of exercise.

I can't wait to bulk and just get all my muscle back.

Good luck to everyone.

[bas781]

Congrats on the BF% reduction Longboarder. How long have you done the carb cycling, and what were your results?

I've wanted to try it; however, I must admit to absolutely despising calorie counting. It's one of the main reasons I went to the Warrior Diet: not having to count all those calories and macronutrient breakdowns. I used to obsess for hours on fitday.com getting everything just right (funny since I'm not actually OCD).

So, after a full week o rest, it's back to the workouts with a vengeance. Going to attempt 8 full weeks of not just the bodyweight/weight training, but regular interval sprinting on my off days, rest Sunday. The days are finally longer now, so I should be able to get to the park after work on Tues. and Thurs. for the sprint/jog intervals. They're absolutely hell on earth, but I think they'll carry me much closer to the 9-10% BF goal I have for the summer.

The real crucial date on my summer calendar is July 1st. It will be the one year mark that I began this body transformation odyssey with any regular consistency/intensity.

Want to hear how everyone else on this thread is doing.

Stick with it.

[longboarder89]

Congrats on the BF% reduction Longboarder. How long have you done the carb cycling, and what were your results?

I've wanted to try it; however, I must admit to absolutely despising calorie counting. It's one of the main reasons I went to the Warrior Diet: not having to count all those calories and macronutrient breakdowns. I used to obsess for hours on fitday.com getting everything just right (funny since I'm not actually OCD).

So, after a full week o rest, it's back to the workouts with a vengeance. Going to attempt 8 full weeks of not just the bodyweight/weight training, but regular interval sprinting on my off days, rest Sunday. The days are finally longer now, so I should be able to get to the park after work on Tues. and Thurs. for the sprint/jog intervals. They're absolutely hell on earth, but I think they'll carry me much closer to the 9-10% BF goal I have for the summer.

The real crucial date on my summer calendar is July 1st. It will be the one year mark that I began this body transformation odyssey with any regular consistency/intensity.

Want to hear how everyone else on this thread is doing.

Stick with it.

See, I did the same thing. But I feel at this point, after my fat burning slowed down, counting is the only way to really help me push along. I despise counting too, and cardio honestly, but it's the two things I need to do most right now.

Carb cycling is difficult. I love carbs. It's effective, but the first week is hell, when your working out on low carbs...it gets pretty brutal.

What are you doing for your intervals? I was thinking about doing sprint/jog intervals myself soon. The weathers getting better, I figured hill sprints would be a killer workout.

my interval training right now is:
Warm up jog for 3 mins
10 sec sprint, 30 second jog x 4
10 sec sprint, 60 second jog x 4
10 sec sprint, 90 second jog x 2
then cool down with moderate walking for about 10 mins.

I've been working out pretty seriously for over a year now...my fat is quite stubborn though. It really is a matter of cardio/counting calories. Thanks for the motivation. I'm going to go do my morning cardio right now, and hit the sauna.

[bas781]

My intervals in the past few weeks (on the rare day I actually bothered with HIIT) was say 30 sec high intensity (8 on a scale of 10), 60 sec lower (say 6 effort out of 10). Would go for maybe 20 min. Could be on a stationary bike, elliptical. I don't like stationary machines at the gym though, particularly with the nice weather. Also, I don't think this was pushing me enough.

So, I'm thinking of going back to a much older 8 week program from the now defunct muscle media.

Gotta love these guys for keeping these web pages active though.

http://musclemedia.com/training/hiit_table.asp

30 sec jog, 30 sec sprint. I did this 5 years ago during college with great success from a conditioning standpoint. Couldn't tell you about the fat burning benefits though, my diet was awful then.

Going to either do this today or play some basketball, prefer the latter.

Late.

[longboarder89]

My intervals in the past few weeks (on the rare day I actually bothered with HIIT) was say 30 sec high intensity (8 on a scale of 10), 60 sec lower (say 6 effort out of 10). Would go for maybe 20 min. Could be on a stationary bike, elliptical. I don't like stationary machines at the gym though, particularly with the nice weather. Also, I don't think this was pushing me enough.

So, I'm thinking of going back to a much older 8 week program from the now defunct muscle media.

Gotta love these guys for keeping these web pages active though.

http://musclemedia.com/training/hiit_table.asp

30 sec jog, 30 sec sprint. I did this 5 years ago during college with great success from a conditioning standpoint. Couldn't tell you about the fat burning benefits though, my diet was awful then.

Going to either do this today or play some basketball, prefer the latter.

Late.

Thanks for the link, I like how the table was set up, easy to understand.

It pretty much comes down to kickin' ass when doing cardio. My basic measure if i'm doing it enough is "Am I sweating? Can I breath easily?"

Here's to summer...I'm transfering to hawaii next semester so I hope I can get in shape by then.

[fatdaddy67]

My new log while on second shift...

http://forum.bodybuilding.com/showthread.php?t=115582601

[bas781]

Fell off the wagon for a few days over the weekend/early part of this week working long hours on a commercial film shoot. Back to normal now though, had a really good meal last night. Workouts have remained consistent, strength has gotten better. Going to work in the cardio slowly this week starting today.

[fatdaddy67]

Back on the Warrior Diet.

Second shift really messed with my diet and head. After 3-4 weeks, my body has finally adapted. So I am back on the WD.

[Cyborg Surfer]

I'm still 'sort of' doing a style similar to the warrior diet. I'm maintaining body weight and losing fat so I'm psyched about it.

I did Olympic lifting today for maybe the 3rd or 4th time (seriously) thus far and I was happy with the results.

I worked my way up to a clean and press of 140 at a body weight of a slight bit over 150.

I was formerly MIEric, FYI. Just checking back in.

[bas781]

Did those HIT sprint intervals yesterday after work. Lungs burned for a good 15 min. after, did some plyo as well. Gassed beyond belief.

[BuffetKing]

Anyone ever get bad gas and bloating mid day from not eating? I do the warrior diet with 12 hour fasts, 500 calories for breakfast (P/F meal) and the rest of my calories at dinner coming from P/C and a little fat.

I cannot figure the gas and bloating out. Some days none, and out of the blue one day, blam!

[bas781]

Only time that happens to me now is if the over eat involves a heavy beef dish. Otherwise, it'd only be if I drank reg. milk (found out I was lactose intolerant several months ago).

You might just be eating really fast and gulping in air.

[BuffetKing]

Well, I do 12 hour fasts, eating breakfast and a big dinner. Sometime my break fast is a huge egg meal that consists of about 55 protien or more. that could cause it I guess.

On the other hand, my dinner sometimes consists of 3 cups of non fat yogurt with about 3 cups of oats, this could casue it.

When I do get the bad gas, bloating, it is not until about 3 or so in the afternoon, a full 6-7 hours after breakfast, and about 4 hours before dinner.

maybe I should cut that breakfast down to 7 eggs instead of 9.

[bas781]

Everyone still with it?

I've buckled down again for a 6 week stint that should get me right where I want to be for the summer. Started up a personal food log again to really gauge the calories for a bit, I think I was eating too many almonds during the day. Wasn't gaining any weight, but went a little overboard and stalled my overeats, haven't been hungry enough in the evenings to really crush the protein I need.

This never ceases to be a constant tweaking process both in the food intake and the workout routines.

Your Warrior Quote of the Day:

"What is best in life?"

"To crush your enemies, to see them driven before you, and to hear the lamentations of their women."

[BuffetKing]

I love this! It seems i have so much more time through the day to get things done without worrying about macros and meals.

I am doing the mod warrior with a protien/fat breakfast and big 40/30/30 dinner.

I was thinking of having an apple at breakfast, one at lunch and nothing until dinner at 7PM, does anyone else eat only a few apples through the day?

[BRUTUSPLAC]

http://i256.photobucket.com/albums/hh184/brutusplac/newtoys003.jpg

COME ON STEVE !!!!!!! back ot the basic's

[BuffetKing]

Does anyone on the WD just eat one big meal in the evening/night instead of 2-3 medium meals?

[fatdaddy67]

Does anyone on the WD just eat one big meal in the evening/night instead of 2-3 medium meals?

I don't know anyone on the WD that eats more then one big meal at night. Not sure what you mean?