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Hi everybody,
I'm very interested in the Warrior Diet, mainly because it would fit my lifestyle so much better. I'm sick of lugging around a huge arse lunch bag with me on my commute to work.
Before I read the book, I need to know one thing. Is this way of eating appropriate for a person with a super high metabolism? I can lose 3 lbs a week easily. I'm already eating a ton of food to maintain my weight. I do strength and conditioning four times a week, and have 6.7% body fat.
I want to gain muscle mass and maintain my body fat, is this possible? My guess is, I simply have to consume the appropriate amount of calories when I break the fast.
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[QUOTE=jurffy;1032787233]Hi everybody,
I'm very interested in the Warrior Diet, mainly because it would fit my lifestyle so much better. I'm sick of lugging around a huge arse lunch bag with me on my commute to work.
Before I read the book, I need to know one thing. Is this way of eating appropriate for a person with a super high metabolism? I can lose 3 lbs a week easily. I'm already eating a ton of food to maintain my weight. I do strength and conditioning four times a week, and have 6.7% body fat.
I want to gain muscle mass and maintain my body fat, is this possible? My guess is, I simply have to consume the appropriate amount of calories when I break the fast.[/QUOTE]
6.7%?
Accuracy of BF measurement is up to +/- 3% error. And much worse with the ridiculous electrical gadgets.
So forget the decimals, they are meaningless.
If you are genuinely 6-7% BF you probably have a tough time making enough test, maintaining muscle and strength.
When you lose "3 lbs a week easily", that is most likely muscle(and water). You'd need a calorie deficit of 1500kcal a day to lose 3lbs fat a week.
1.What is current diet like, including your calorie intake?
2. What are your bodystats?
3. Lifting stats? Be specific, like dead 350 x 10.
4. If you think that you need more muscle mass, how big do you want to get?
If you want to gain muscle mass you might consider the successful example of literally millions of other strength athletes besides bodybuilders:
They typically are typically 10%+. Most of them inhabit the range of 13-18% BF, which is within the healthy male range. Then it is vastly easier to make enough test, gain strength and mass.
The really lean weightlifters and powerlifters etc who want to maximize muscle mass within a weight division(without having their strength fall off a cliff), hover closer to 10%. If BF gets too low, test, mood, strength, recovery, immune system, is depressed, no matter how much they juice.
Even most bodybuilders only approach your BF for a few weeks up to a competition. That is when they are at their lowest level of strength, muscle mass(they look freaky because of low subcutaneous fat and diuretics), and health.
Are you a competing bodybuilder?
You probably don't have a "fast metabolism", unless you are huge.
Your metabolism is basically proportional to muscle mass, modified to take account of activity etc.
I have Hori's book, and have just started reading it.
I want to lose IA(intra abdominal) fat before pushing up strength and muscle even more, without juice. The IA fat is the dangerous stuff. Waist measurement is the key here. A lot of competing bodybuilders have far too much, even tho' they have very low subcutaneous(which is harmless) fat as measured by calipers etc.
I've cut from 225 to 210 since Jan 1, just by cutting out all the donuts, muffins, chocolate, cake, biscuits etc. Waist has gone down(much better indicator of fat loss than the scale alone) while main lifts have gone up a little.
WD should work even better.
Will be interesting to see how it works for a plump sixty year old fart like me. I'm starting in the morning.
Give it a try and let us know how it works for you.
Best of luck.
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Just curious, interested in trying the warrior diet on a cut. Do you guys experience or feel any bloating the following day?
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Hi guys, I learned about the warrior diet yesterday when I was freaking out that I had jumped on trampolines with some friends for 3 hours and was only going to have one meal right before bed and I was worried that it would be bad for me. I did some surfing on internet and discovered this amazing diet that would work wonderfully for me. I take some medication called Vyvanse that kind of kills most of my appetite making it hard to eat meals throughout the day after I take it. I might snack a little just so I can have something in my stomach but I usually only eat one meal and it is at night time. I also like to work out at least 4-5 times a week for usually an 60-90 minutes. This warrior diet seems absolutely perfect for me and I'm so excited that I found a diet plan I can work with. Please feel free to read my profile if you want to know more about me. I'm excited to be here and I hope I can meet some friendly people and get some good advice :)
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Under eating phase
Hi guys I'm new here so don't know if this has been asked before. It states in oris's book "the under eating phase is built on the principle of controlled fasting. It lasts for 16-18 hours after your last meal, including the time your asleep". Iv been doing it for 2 days now and I start eating about 5 and probably stop about 6 to 6.30 so should I eat later to get the full 16 hours of fasting in ? What are everyone else's time cycles??
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[QUOTE=Magic375;1057038831]Hi guys I'm new here so don't know if this has been asked before. It states in oris's book "the under eating phase is built on the principle of controlled fasting. It lasts for 16-18 hours after your last meal, including the time your asleep". Iv been doing it for 2 days now and I start eating about 5 and probably stop about 6 to 6.30 so should I eat later to get the full 16 hours of fasting in ? What are everyone else's time cycles??[/QUOTE]Do what works for your schedule. If you go with a 6 hour window of eating, lets say you start eating at 3:00 PM. You can eat several meals up until 9:00PM. Then 16 - 18 hours later do it again. It's an eating window of 6 hours not just an hour and a half window.
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[QUOTE=Jack612blue;869111211]This diet works i believe it!.
Lost 4-5 pounds in 2 weeks.
Another aspect i think it somehow plays around with my hormones. I notice that when i eat in the afternoon, i will feel lazy and unmotivated afterwards.
Versus
Fasting throughout the day and then eating a large meal at night.
Interdasting... must be the warrior instinct.[/QUOTE]That is the main reason for eatin this way. To have more energy / focus during the day. Whether you gain or lose weight on it depends on the amount of calories you eat, although I'd say it's generally better for losing weight than gaining because it's a pain to get in all your cals in a short eating window when bulking.
I have used it for both but since I'm bulking now, I decided to drop this way of eating for the time being. Only because it's easier for me to eat more cals throughout the day than in a short period of time. Although, I still eat MOST of my cals after my workout so I don't feel super sluggish before my workout or while at work.
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E-book
Hi, would some lovely person be willing to pm me the e-book? pretty please? I'm really keen to give this a go. Also, are there any vegetarians doing this currently? Would be great to get a better idea of appropriate meals for adequate fats / carbs for the evening. Many thanks x
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Eating like a machine on this diet!
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Was on the warrior diet for a year, came off it for a month - hated the 6 meals a day routine so now back on the warrior diet! But this time around I want to really optimize my diet.
Would appreciate any Warrior Diet veteran help me with the below!
[B]1) Please critique my diet plan! Gaining muscle mass isn't a priority. I'm 6 ft, 200lb with 15% BF[/B]
Fasted state during the day, mixture of:
- raw nuts
- fresh fruits
- multi-vitamins
- green tea
- coffee
Work-out around 4pm:
- Post-wo shake: 20g protein, 30-35g carbs (mixture of complex and simple)
Feast starts around 6:30pm to 7pm:
- starting off with salad/veggies
- protein
- fat (this is when I will also take my omega-3s)
- carbs if I'm still hungry
[B]2) Since gaining muscle mass won't be a priority - will there be any point in me taking creatine?
3) As stated above, gaining muscle mass won't be my top priority - so do I still need those 1-2 protein shakes during the fasted state?
3) Also I'm discontinuing all pre-workout supplements, and will only have some coffee instead. Is this what is recommended? Or could I still take the pre-workout supplement? (The pre wo supp I'm taking is Optimum Platinum Pre). [/B]
Thanks in advance!
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Greetings all! :) My first post.
I have started Warrior diet yesterday and i feel much better overall. My energy levels are increased, i think better and much more focused, like my senses are sharpened.
My undereating phase on first day consisted of 3 apples , salad and hard boiled eggs and couple of almonds.
I drank lots of water and 2 cups of coffee.
From supplements i took multivitamin and D-Herbs Arjuna Maxx.
Main meal ( overeating phase ) was Salad ( tomatoes , carrots, cucumbers with Olive oil )
Then Broculli with green beans followed by lean turkey , eggs and nuts. I had small portion of brown rice after.
I felt bloated and heavy after it, was pretty skeptical tbh , but soon i returned into normal state and slept like baby.
Didnt even trained that day, cant wait what will happen when i do intense workout...
Cheers!
:)
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2nd day on Warrior diet, just an advice, do not mix kidney beans with meat. It doesnt not work really well. eat meat then nuts ,or beans + rice, but never large kidney beans + meat.
Overloaded on fiber, had 400g of green peas then 150g red kidney beans + meat. I ate also green veggies prior. Feeling like pregnant woman... Hoping it will pass soon :)
I dont like too throw away food , so had too eat all!
Maybe my body didnt adopted 2 dat, or its just wrong combo , anyway only 2 day so...
Tomorrow will try eat only low GI fruits and raw veggies during undereating phase too completely detox and further increase my metabolism + workout.
Drink water as first thing the morning then coffee or piece of low-medium GI fruit followed by Green Tea or Coffee if you can stand it.
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I've been on this diet loosely about a month and strictly about 2 weeks (ie, following Ori's instructions to a T). Obviously for most of the IIFYM people on here it doesn't really matter, but I would recommend reading his books, for the history and story if not for his guidelines! I absolutely love this diet and think it is the way we were meant to eat. I have so much energy during the undereating period, I'm always fidgeting and feeling like I could sprint three miles! It's awesome! The only downside is that it is so socially unacceptable to not eat breakfast/lunch that dealing with other people's questioning has been annoying. I have good will power, however. Here is a typical day for me on the WD:
8 am- wake up, have a cup of black coffee, powerwalk for 45 min
Noon- I personally like to do a water/tea/coffee fast, but if I have to I will eat some crudite/raw veggies or salad without dressing
Around 2 pm- training (weights, sprints, Pilates, it varies)
5 pm-Begin my feast
I always begin with raw vegetables like celery and bell peppers, and then I have salad with very light dressing and maybe some cherry tomatoes on top. Then I move on to vegetables (broccoli, cauliflower, brussels sprouts, maybe zucchini or asparagus) sauteed in olive oil. Then I will have my protein, usually turkey or chicken, and scrambled eggs. 1/2 to a whole avocado in there somewhere. Afterwards I will have as many almonds as I want. I have carbs 1 or 2 days a week after my protein, usually a sweet potato. Sometimes I will have cheese or yogurt and berries if I feel like it. Oh and dark chocolate on occasion. Then I am completely satisfied, roll into bed and sleep like a log :)
I am still working on eating "intuitively" and "knowing what the body craves"...I still keep carbs to specific days (carb cycling). I hope the intuition will come with time.
I love this diet but I know that it is not a diet for the American public( although it should be!) and most people will think I am crazy! But I plan to do this diet for as long as I live. Hopefully I will be able to keep the "sheeple" off my back for that long :P
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[QUOTE=purple579;1092873003]I've been on this diet loosely about a month and strictly about 2 weeks (ie, following Ori's instructions to a T). Obviously for most of the IIFYM people on here it doesn't really matter, but I would recommend reading his books, for the history and story if not for his guidelines! I absolutely love this diet and think it is the way we were meant to eat. I have so much energy during the undereating period, I'm always fidgeting and feeling like I could sprint three miles! It's awesome! The only downside is that it is so socially unacceptable to not eat breakfast/lunch that dealing with other people's questioning has been annoying. I have good will power, however. Here is a typical day for me on the WD:
8 am- wake up, have a cup of black coffee, powerwalk for 45 min
Noon- I personally like to do a water/tea/coffee fast, but if I have to I will eat some crudite/raw veggies or salad without dressing
Around 2 pm- training (weights, sprints, Pilates, it varies)
5 pm-Begin my feast
I always begin with raw vegetables like celery and bell peppers, and then I have salad with very light dressing and maybe some cherry tomatoes on top. Then I move on to vegetables (broccoli, cauliflower, brussels sprouts, maybe zucchini or asparagus) sauteed in olive oil. Then I will have my protein, usually turkey or chicken, and scrambled eggs. 1/2 to a whole avocado in there somewhere. Afterwards I will have as many almonds as I want. I have carbs 1 or 2 days a week after my protein, usually a sweet potato. Sometimes I will have cheese or yogurt and berries if I feel like it. Oh and dark chocolate on occasion. Then I am completely satisfied, roll into bed and sleep like a log :)
I am still working on eating "intuitively" and "knowing what the body craves"...I still keep carbs to specific days (carb cycling). I hope the intuition will come with time.
I love this diet but I know that it is not a diet for the American public( although it should be!) and most people will think I am crazy! But I plan to do this diet for as long as I live. Hopefully I will be able to keep the "sheeple" off my back for that long :P[/QUOTE]
Nice post mate, you are not crazy, its just many people are misinformed and confused about it. They lack common sense and logic too fully understand it. :)
Have a question for you:
Do you eat grains after meat and then nuts? I have read that is no good thing too mix nuts and grain...
Example:
Salad- raw veggies - Cooked veggies v olive oil - Protein Eggs, meat,fish,diary - then nuts and then finish with brown rice?
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Warrior diet day 4
Morning 8:00 AM 2-3 glasses of Water
1 Whole egg 3 egg whites / Multivitamin / D - Herbs Basically mix from about 15-20 different herbs boost metabolism and stamina
10:15 AM 12 -15 Almonds Raw
12:15 PM Cup of coffee
2:00 PM Blueberry/Strawberry Juice 5 Almonds
Until Main meal probably 1 veggie juice or water feast only
I want too train my body too reduce carbs and use fat for fuel in morning and start with fruit later on during the day too minimize sugar intake and insulin spike.
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[QUOTE=MikegordonV;1093156653]Nice post mate, you are not crazy, its just many people are misinformed and confused about it. They lack common sense and logic too fully understand it. :)
Have a question for you:
Do you eat grains after meat and then nuts? I have read that is no good thing too mix nuts and grain...
Example:
Salad- raw veggies - Cooked veggies v olive oil - Protein Eggs, meat,fish,diary - then nuts and then finish with brown rice?[/QUOTE]
Exactly, I fully agree with Ori and I believe that America's obesity problem stems from misinformation and this crazy idea that we have to eat 5-6 times a day and start every day with cereal! People are content with listening to the media and the government without looking around and seeing that maybe our style of eating isn't working...
Grains are not a staple of my diet. I eat mostly Paleo so all my carbs come from sweet potatoes and fruit! I don't think wheat is a good choice for the body, that is just my personal belief. If I was a professional athlete I might finish with rice but I don't have that level of activity. So I keep carbs on the lower end. So mixing nuts and grains is never a problem for me, though I understand that Ori warns against it.
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[QUOTE=purple579;1093218453]Exactly, I fully agree with Ori and I believe that America's obesity problem stems from misinformation and this crazy idea that we have to eat 5-6 times a day and start every day with cereal! People are content with listening to the media and the government without looking around and seeing that maybe our style of eating isn't working...
Grains are not a staple of my diet. I eat mostly Paleo so all my carbs come from sweet potatoes and fruit! I don't think wheat is a good choice for the body, that is just my personal belief. If I was a professional athlete I might finish with rice but I don't have that level of activity. So I keep carbs on the lower end. So mixing nuts and grains is never a problem for me, though I understand that Ori warns against it.[/QUOTE]
From Grains i eat only Wild and Brown rice combined with meat, works great! Last night i had Veggis + meat and eggs followed by Almonds and then finished with Brown rice.
I didnt slept well , will remove nuts + grain combo defo. Or maybe i overdo on Protein had about 400g lean chicken meat and about 2 whole eggs 5 egg whites. It will take time until i figure out what suits best for me...
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[QUOTE=MikegordonV;1093618233]From Grains i eat only Wild and Brown rice combined with meat, works great! Last night i had Veggis + meat and eggs followed by Almonds and then finished with Brown rice.
I didnt slept well , will remove nuts + grain combo defo. Or maybe i overdo on Protein had about 400g lean chicken meat and about 2 whole eggs 5 egg whites. It will take time until i figure out what suits best for me...[/QUOTE]
It has gotten better since I started the WD, but occasionally I will get stomachaches and trouble digesting. I think it's either overdoing the nuts or a bad combination. I agree, I think figuring out what works best is important.
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Warrior diet Day 6 Update:
Noticed increased strength while trained in undereating phase. Could do more reps with pull-ups and dumbbells. Training on empty stomach works for me, you are more focused and like you could push yourself further then before...
More you practice this diet, all the better... its really exciting!
Its not all about water feasting only, you can have small meals for recovery if you train like Scoop of whey, poached eggs with raw veggies and fruit.
Do not force yourself with one food only, listen too your instincts. I had cup of cheery pre workout and eggs post workout. Felt great.
Variety is good also... You will get sick of same food non stop! Well in my case i eat eggs mostly post workout since im lactose intolerant and cant consume most of Whey or diary!
You dont need too wait 16 or 18 hours too start your main meal. I woke up in 9:00 AM and and my undereating phase lasts until 9:00PM. Listen too your body.
Starting main meal then and eating for 2 hours, making 20min break after each serving until my body get used too it.
Dont go hard , it takes time... Make sure you not mixing wrong food combinations and start always with light food like salad, veggies and moving too Protein and fat.
This Warrior diet its truly a wonder, it gives you so much freedom and power. Its near impossible too gain weight if you follow rules ( i did felt bloated first couple of days, its normal until body gets used too it, but its quickly disappearing ) Mostly water weight if you go too aggressive with overeating and mixing wrong food.
No more counting calories, you eat until you feel satisfaction. Its worth trying seriously!
Will keep you posted. :)
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hey mates!
Im fairly new to the WD, but if i am doing a keto diet on top of the WD (trying to cut) would there be any point in doing a refeed?
and im also a nube to BB....what is "reps" lol
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[QUOTE=nirvanaa;1101754073]hey mates!
Im fairly new to the WD, but if i am doing a keto diet on top of the WD (trying to cut) would there be any point in doing a refeed?
and im also a nube to BB....what is "reps" lol[/QUOTE]
Ori recommends alternating between high fat and high carb days, and mentions having more high fat than high carb days. So you can stick to ketosis meals and then have one day a week where your feast is more high carb.
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[QUOTE=purple579;1101942853]Ori recommends alternating between high fat and high carb days, and mentions having more high fat than high carb days. So you can stick to ketosis meals and then have one day a week where your feast is more high carb.[/QUOTE]
Thanks. So essentially i wouldn't being doing a refeed DAY, rather one single refeed "feast"?
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[QUOTE=nirvanaa;1102018803]Thanks. So essentially i wouldn't being doing a refeed DAY, rather one single refeed "feast"?[/QUOTE]
Exactly, but really it's up to you. From what I've read around the web, another idea is doing WD&ketosis 6 days a week and then have an 8 hour or so carb refeed once a week. Depends on your goals and preferences, I think. Ori does mention implementing the WD to varying degrees, ie only doing it 5 days per week, etc., to fit with personal preference. I'm currently trying different combinations of ketosis/refeeds, I still haven't really found what works best for me.
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Longtime "warrior diet" practitioner here. Have been doing the warrior diet every single day since 2009 (over 3 years now). I hopped on the bandwagon when Ori HOfmekler first released the Warrior Diet book several years ago (found it in an American bookstore in Australia).
All I consume during the day is water, eggshells (for the calcium) and vitamins (manganese and potassium salt to keep the health in check), caloric consumption-period starts at 6:00pm at the very earliest everyday.
I used to be quite into the bodybuilding subculture when I fist started the Warrior Diet, and my main meal (which I make a rule of starting at 6pm at the earliest) consisted of large amounts of meat, eggs, rice, dairy and other such foods. These days my pursuits are more intellectual, and I have stopped going to the gym, I'm still on the "Warrior Diet" though" I just thought I'd post on the bodybuilding forum since i saw you chaps had a thread going for the "warrior diet". (btw I put it in brackets because its just the way I live. When I first started it I would be like "oh yeah I'm doing the "warrior diet"", now its just a way of life. I will keep eating like this til the day I die (fasting during the day feels too good).
I have done the "warrior diet" with high carbs, on ketosis and on low-fat. I'm sticking with low fat now (approx. 5% of calories from fat) because I feel alot better and more focused on it, not to mention less sleep which is an added bonus.
In summary,
Pros of the "warrior diet":
- heaps of energy during the day
- euphoria at times
- mentally sharp and focused
- feel quite witty and charismatic when on it (when fasting) - call it what you will
- eat what I want at night
Cons:
- feeling hungry during the day
Thats it, I'm out.
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Update on refeed: Decided to refeed for the entire day (10am-10p)
took in anywhere from 350-500 carbs; didn't count my macros for the most part, just tried to keep my fats down and protein moderate. Surprisingly I only gained ~4 pounds and felt leaner than usual...but I was super tired and lethargic today
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Update on refeed: Decided to refeed for the entire day (10am-10p)
took in anywhere from 350-500 carbs; didn't count my macros for the most part, just tried to keep my fats down and protein moderate. Surprisingly I only gained ~4 pounds and felt leaner than usual...but I was super tired and lethargic today...and really hungry during undereating phase
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Been doing this diet for a couple of weeks and love it. You guys can't treat the feast as a eat what ever you want feast though. If you read the book he gives a sequence of what to eat and foods that should be eaten. The one thing I would like to know is how many of you will have a small amount of cooked protein during the under eating phase?
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Quick question on WD and Pre-Workout drinks....
Anybody use them? What did you feel? Did you feel better working out with or without?
I currently use C4 and am not on the WD, starting it tomorrow. Time to shed some 'stubborn fat'
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Hi guys,
The following is a post i put on defense nutrition website hoping to get a response. Can you please help me? Thank you.
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WD to suit my schedule (help please)
« on: Today at 09:05:48 AM »
I recently decided to give the whole "healthy eating and exercise" a full go after so many fail attempts of "dieting" in life. It's been a month now that I'm doing crossfit. Lost over 9 kgs and it suddenly stop dropping (I think my muscle mass is start building and water loss start stopping). But I need it to be faster and I'm sick of having a strict diet. I stumbled across an article which still booms in Indonesia. It's called OCD (Obsessive Corbuzier Diet). After a few days researching it, it turns out that it's very similar to WD (about 99%). Funnily enough, he dares to put a copyright on this. Well, moving along, I bought the book about WD and start reading it. Read it until the end and now I'm stuck. This is because my schedule is not explained inside WD's book. Can you guys please help me in figuring out how to incorporate WD into my schedule? Thank you.
5:45am : Wake up
5:50am : Creatine + water mixture (drink) (micronized creatine monohydrate)
6:30am - 7:15am : Crossfit (exercise)
7:20am : Protein + amino acid + water mixture (drink) (100% whey protein isolate and essential amino acid powder)
8:00am : rolled oats smoothie (w/ raspberry) - Breakfast !!
2:00pm : lunch (controlled intake of protein, carbs and vegetables)
3:00pm - 4:30pm : a well needed nap (because of night shift work, lack of sleep during night rest)
5:30pm - 11:00 pm : work (desk work)
Midnight : dinner (controlled intake of protein, carbs and vegetables)
1am : sleep
Now, with WD, I will eliminate the breakfast, lunch and dinner (water fast) and decided to put the meal time of the day from 8am to 2pm. This is now confusing as ... .
1. WD states that I should eat after exercise (where the " ... " spikes the highest).
2. WD states that I shouldn't sleep at least 3 hours or so after my meal.
3. Meal should be taken at night time.
Can anyone please help me of where to put the 6 hours overeating period where it follows the rule of WD? (I can't eat meal at work as I work in a restricted zone (no electronic devices and definately no food, the exercise time can't be adjusted as well =/)
On top of this, I have added several things to my schedule to make an effective WD, namely to add mineral supplement (Berocca multivitamin + mineral?) right after my exercise, increasing the amount of protein intake gradually, drastic reduction of carb (and eating them after protein), drastic increase on water intake and filling up the other 3 days of non exercise (as the crossfit sessions are only tue and thur) with either more crossfit sessions or regular gym.
Hopefully this can be answered I'm looking forward in seeing great result and will definitely post the result after a week of WD and stay tune on the topic of "difference between OCD and WD" as I might want to incorporate both into my diet (although some facts are clashing between them).
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Suggestions
I've let myself go for the last five months and I'm considering this diet. I've read as much as I could, but I'm yet to find anyone who trains first thing in the morning. On top of that, I have classes on Wednesdays and Thursdays after work and get home about 9:00. Can someone please make any suggestions as to what my day should look like? I wake up at 4:45 and arrive at the gym at 5:05 AM.