The Official Warrior Diet Discussion Thread

[iyamamaschke]

I am doing this Plan right now, been 10 days very easy I don't feel deprived energy is pretty good I no longer have any bloating in my tummy and I am definitely seeing fat loss. Something I have not had in a while. I always found on the 6 meals a day I would be thinking of food ll day then binge in the evening. I now eat small bit only if I am hungry and apple some raw veggies and eat what I want at night. I think this is the easiest Eating plan I have ever done I don't feel like it's a diet at all but a new way of thinking about food which works for my clock!

[iyamamaschke]

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??

I eat 6-10pm I fast for 20 hours. Sometimes I just eat for an hour and I am done!

[sveltest]

I have tried this diet on and off for the past couple i years and i have found that i am always at my strongest and leanest when using this approach. workouts are so much better on an empty stomach. the only slight problem is i start eating at 5 and don't stop until 8 but i really stuff myself. then around 8:30 i want to sleep but if i go to bed i'll wake up at 11 and wont be able to fall back to sleep until like 4 in the morning

if i can keep myself up until 11 or 12 i'm ok then i will wake up at my usual time around 7:30 and feel ready to go the next day

i eat absolutely nothing for 21 hrs, just a lot of water. my evening meal usually consists of about 1lb horsemeat, 2 or 3 onions, a bunch of frozen veggies, duck fat, tomato sauce, blueberries, an apple, 3-4 tbsp honey, and 3-4 tbsp natty pb. on workout days i will also down about 1000 cal worth of carbs, usually either in the form of chips or rice

[Ignoize]

I've been doing this diet for over a month and have been sing some slow but steady changes on my body fat and muscle gains. The only problem is that i explode in the bathroom right about 20-50 minutes right after eating , and nothing goes as it should (dhiarrea).
Anyone know why am I having this problem?
Thanks for reading!

[mishimaBeef]

Started 9 days ago:

appx. 4-8pm eating window,
appx. 10pm-12am is when i start sleep,
cup or two of black coffee in the morning,
water fasting,
appx. 3-3:45 workout,

So far enjoying myself

oh yeah, and no grains

I love hitting the kitchen up when I'm about to break fast. I almost always cook up some good fresh meat and vegetables

[mishimaBeef]

Today's Foods (in no particular order)
------------------------------------------------------
carrot
celery
chicken
milk
cabbage
eggplant
yogurt
flax seeds
cauliflower
sunflower seeds
raspberries
banana
garlic
olive oil
lemon juice
sea salt
black pepper
chicken broth

[xFormerFatso]

Is it OK if I workout completely fasted without eating or even taking BCAA pre workout?
I usually workout after 15 hours of fasting followed by a shake and a large meal.

[mishimaBeef]

I did it and do it. My eating window: 4-8 pm. My workouts: 3-3:45pm. In the morning I have about 300 mL of black coffee and water the rest of the time. Worked fine for me. I lost about 8 pounds in 3 weeks, got myself slimmer. Just a bit more to go to carve dem abs.

[xFormerFatso]

I did it and do it. My eating window: 4-8 pm. My workouts: 3-3:45pm. In the morning I have about 300 mL of black coffee and water the rest of the time. Worked fine for me. I lost about 8 pounds in 3 weeks, got myself slimmer. Just a bit more to go to carve dem abs.

My goal, however, is to gain muscle and not to lose weight. Would that still work for me?

[mishimaBeef]

I can't say with certainty but according to the science written in the books it should be fine.

Can anyone comment on the CFT (controlled fatigue training) program?

[low_clazz]

found this guy's channel on youtube last night when searching for Warrior Diet videos (bored!). He's gained about 12+ lbs while following this diet with kettlebells/body weight workouts. Pretty decent physique too. I've been eating Warrior Diet/IF style for the last few years to drop over 60lbs. Time to start bulking and hoping following the Warrior Diet more strictly with higher protein will help put some lean mass on...we will see!

[icoach]

Today was day 1 of WD. My problem is that I work 4 nights a week (Tue - Fri) 9p - 7a. I would have to adjust my schedule to different sleeping patterns. My workout time will not change 4:30p - 6:00p Mon - Thu (Cardio Distance running with AB / CORE), Fri rest, Sat Road Bike -25-30 mi and Sun 4-6 mi morning run. I eat Dinner at 7 - 7:30 in the evening.
Any suggestion on how to balance my WD schedule? This is new to me as I have never been on a any type of diet before, usually I was just eating what I wanted. 45 yrs old 5' 6" 185lbs. Goal: 165 lean muscle build endurance

[Fabiano10]

what is a good way to get motivated for IF, I have done it in the past, but cant stop my self from having something in the am, what is a good way to stop this?

[44Benja]

what is a good way to get motivated for IF, I have done it in the past, but cant stop my self from having something in the am, what is a good way to stop this?

Stop eating earlier in the night so more of your fasting portion is while you are sleeping (if you aren't already doing that), then the best thing I've found is take some caffeine in the morning and try to stay busy all day. Gets easier as you get used to it.

[DampfnudeL]

what is a good way to get motivated for IF, I have done it in the past, but cant stop my self from having something in the am, what is a good way to stop this?

Try to incorporate a Fasting Length that is confortable now like push back Breakfast and hour or more and by then to increase the Length Daily or Weekly till you find your sweetSpot of FastingWindow

[PhillyPAGuy1968]

So far, I have only seen the "cliff notes" concerning the warrior diet. I will do detailed reading starting tonight. But I do have a question.

During the 4 hour "main" eating period, do you eat one meal or can you eat several? I am trying to lose weight, but I am also trying to build muscle. I know that you can only utilize so many grams of protein in a certain amount of time. So I was wondering if I could space my eating within this period for the maximum amount of protein absorption. In other words, if my 4 hour period of time starts at 7 and ends at 11, can I drink a protein drink at 7 then another at 8 and then say a meal at 9. This way I could get about 120 grams of protein spaced over this period. From what I have read, your protein requirements are diminished while on this diet, and you can drink a protein drink after a workout.

[scullin]

So far, I have only seen the "cliff notes" concerning the warrior diet. I will do detailed reading starting tonight. But I do have a question.

During the 4 hour "main" eating period, do you eat one meal or can you eat several? .

Can be several thus the 4 hour window. You don't eat four hours straight. lol Would like to see that though.

[vanantwerp11]

Can be several thus the 4 hour window. You don't eat four hours straight. lol Would like to see that though.

Challenge accepted!!!

[sinistersix]

Decided to give this diet a try, so far so good on the energy levels and sticking to fasting for 20 hours.

Been 1 week, zero lbs loss....

Not really expecting a huge weight loss right off the bat, though it is a bit discouraging because when I did Keto I lost 10 lbs (of water weight) in the first two weeks.

When do people starting seeing results on the WD? What is the minimum time length I should try to see if it is working for my body?

[Neg_Train]

Anyone else have weird sleeping patterns on this?


Hit the sack at 11pm or so and then wakeup at 4 am?

Its so weird... My body has been waking up in the pre-dawn hours for no reason..

[driungis]

My approach so far on WD

As far macros goes, Medium carbs, medium fats, high protein.

1. Fast 23+ hours, eating 30-40 min

2. No undereating, no calories. 2+ gallon water, high RDA multi&minerals, strong black coffee

3. Increased mental and physical energy.

4. More general awareness, better breathing

5. Food actually never tasted that good, it creates a harmony.

6. Noticeable water and fat loss.

7. Increased workout performance

tba

Anyone else have weird sleeping patterns on this?


Hit the sack at 11pm or so and then wakeup at 4 am?

Its so weird... My body has been waking up in the pre-dawn hours for no reason..

Similar symptoms tbh, I actually can't sleep no more.

Primal beast awakened. We are screwed

[Rgreenman]

Anybody have experience with WD while working a midnight schedule? I work 8pm to 6am and workout right after work, post workout protein when I get home then sleep 8am to about 1pm then maybe an apple between 1 and 6 pm eat main meal at 6pm then go back to work. On off days I switch back to a normal schedule and eat my meal at night before bed. Any insight would be appreciated.

[Jon3nns]

I have actually been using this diet to some extent (infrequently) over the last month. However, I am no cracking down and I am currently on my fourth day of 24 hr. fasting.

I workout 4-5 times a week: strength based heavy lifting with light interval cardio after each workout (10-20 min of cardio). Each workout I about 1-1.5 hours and ends around 630 PM.

Currently, I am cutting; I'm 201.5 lbs. and at 19% bf. My goal is to read 10% in about two months time or sooner.

My questions:

I am eating in a calorie deficit 500-700 under maintenance (not including calories burned from the lifting and cardio) with one refeed evening a week. I have dropped 10 lbs in the last two weeks. I have been eating high protein, medium fats, low carbs.

Is this okay?
Should I eat more even though I'm still increasing my strength?

Anyone else ever been around 20% bf and gone down to 10%? How was it?

My body is probably more on the mesomorph side, but I've always been crappy with my diet and quantity of food...until now.

Thanks!

[GeorgiaPeanuts]

"avoid chemicals"

How does one do this? Most of the universe is comprised of chemicals....

[new2gym93]

Hi I'm new to this I've been doing it for a week now. But the more information I read the more I think I'm doing wrong.

530 am apple black coffee no sugar

9am 1scoop syntha 6 with low fat milk

1230 salad with lettuce cucumba tomato

4 1 cup non fat yogurt

7 30 250g premium mince pasta sause and 175g fettuccini or honey soy chicken stir fry 250 g chicken or 250g ground steak with winter veggies and 2 sweet potato

Btw I'm 5"4 70kg 21yrs old skinny fat

Please tell me I'm doing this right

[Chaos2009]

Hello everyone,

I am easing myself into the warrior diet now, I've been follow various meal plans and most saw me eating 5-6 meals a day. Like a lot of people I'm looking foward to NOT having to wake up and force myself to some eggwhite/oatmeal combo in the morning! I am looking at this more as an eating lifestyle and not a diet, something I can hopefully follow from now on. If anyone does have any resources on this diet please let me know! Also I have a very backwards work schedule, I work 4pm to midnight so my last meal is in the middle of work. I don't work a desk job so I am on my feet all day, giving me only 30 min for my final meal. Anyone else in this boat?

[powerblocku90]

I get home around 6:30pm-7:00pm every day.

should I workout in the morning and eat the dinner once I get home around 7pm?

when is suggested time to go to bed after a big meal at 7pm?

[miles37]

I am currently eating The Warrior Diet, as I understand it (I have read the whole book).

I feel good on one large meal a day, with just water in between. I've tried though, eating salad (radish, celery & lettuce) without dressing during the under-eating phase, and doing that makes me feel cold and tired, like I need to take a nap.

Has anyone else experienced this? Should it be expected? What is the reason?

Also, I wonder about something else: People talk about drinking a lot of water during the under-eating/fasting phase; if you're one of these people, are you drinking lots of water because you're actually thirsty, or are you making yourself drink water even when you're not thirsty? For me, when I am fasting I am less thirsty than usual. I get thirsty after I eat a meal. If I would drink water when I'm not thirsty, it would just make me cold, over-hydrated, dry-lipped, need to pee a lot, etc...

Cheers.

[Lucawsc]

I'm doing this diet from 3 week and it's amazing
I fast 20-22hr, start to eat at 20:00, no undereating, just water (bcaa and protein powder in the training days). I don't count calories, I eat up to finish all the food in the kitchen, I wait 5,6 minutes between every dish.
I start with raw vegetables (carrot and cucumber), then salad with tomatoes and oil,
then I eat cooked vegetables, really a lot (cauliflower, eggplant, zucchini) with oil,
then protein but not many (150/200grams of legumes or meat, fish in rare cases) with vegetables
Then I eat a little nuts or a little starches(always with fat and vegetables) or fruits
But is in this moment that I feel almost a ceived to be filled but I don't know what else to eat. Maybe I have to eat more protein? I would start to eat more fats but they are so expensive, especialy the nuts (almonds) xD

So I have a few little problems:
I'm not hungry, never, not even the night.
And I do not feel the sensation of thirst, after the dinner, so I don't know when to stop.
I eat starches(potatoes, rarely grain) last, but I try to avoid otherwise the next day I feel dizzy(only with grains or when I eat I lot of potatoes). It's normal?

However, I feel myself more strong, happy and focus (I'm in college, so it helps)
I add 22lbs (10kg) of lifting weight only in the last 2 weeks and continue to increase each workout, every time I feel like I can give even more (great) ; maybe I am more strong or maybe is because lunch made me a little tired?

This is my situation: I haven't lost much weight, maybe almost nothing, but I became really shredded. My muscles have come out or perhaps have increased since I have not lost weight but I lost fat. I went from about 12% body fat to about 10%.
So, guys I am following this diet correctly?
it is normal that the body does not feel hungry before lunch and that does not have the sensation of thirst after eating? I've to eat more? protein or fats? Reading the books, it seemed that Ori did not eat so much. Can you help me, please?

[DavyKOTWF]

Am on day 6 for me now. Yes, the first few days, I'd eat a small fresh salad and then I needed a nap.
Maybe the body is just adjusting some how. The last 2 days, this didn't happen so much, i.e. I didn't feel the
need for a nap so much.
Down 3 lbs as of yesterday, probably mostly water loss. But I'm liking the 'more energy' feeling thru out the day.
Then I eat a regular meal, not that much and I'm stuffed.
Typical evening meal: 1) Serving of salmon, small salad, ear of corn.
2) Serving of buffalo ground, small salad, mashed potatoes.
3) 2 cups lentils, green beans, small home made bread from whole wheat (?) small serving
of pork.
Taking extra supplements: Desiccated Beef Liver, Vit D3 and K2, magnesium, E, C,
and a probiotics every day and a shot or two of Cod Liver oil every day.
Just going by what I've read online, the Book, Warrior Diet, should be here any day now...looking forward to reading it.
Seems not much action here on this thread, did everyone die out and quit? I'll be here for a good while, noting progress, so will share what I learn as I go.