New Warrior Diet Thread

Nutrition
61

[quote]mom-in-MD wrote:
I think the WD is interesting but how would it work for someone who trains in the morning??

~Thanks[/quote]
The WD is apparently geared towards evening workouts, so you begin the eating cycle after training. However, Hofmekler states small recovery meals post-workout should be consumed if training during the day. Typically this is a quality whey (25-30g PRO), with a natural low GI carb source (10-25g CHO), e.g. oatmeal. This can repeated 2-3 times after the session in hourly intervals. By my calculation that’s 140-220 kcal per meal, so perhaps up to around 660kcals could be consumed after the day training session prior ro the evening overeating phase. I also train in the AM so personally it’s fine for me this way.

62

[quote]Scott M wrote:
To me, Ori didn’t necessarily have hard training individuals with varying schedules in mind when he wrote the Warrior Diet book.

Wesley/Iron Addict’s version is much more in tune and realistic in terms of suggestions than the original.

He would suggest having a PWO shake as usual, your underfeeding meals(easiy digesting protein and raw veggies/or GI fruit) and the feast in the evening to your satisfaction or macro needs if you are counting. Feasting early and then fasting is doable but… I’d recommend against it but from a psychological and physiological stand point. [/quote]

You may be correct in terms of target audience, although Hofmekler does devote a fair bit of that book to his training principles - which does revolve around short weights sessions.

He is also not adverse to supplementing with whey, especially around the workout period. So peri-WO shakes are fine. Where he departs from the norm peri-WO is use of high GI carbs, e.g. dextrose, fruits, etc. Whereas he instead opts for a small dose of low GI carbs, e.g oatmeal.

63

[quote]cutthoat25 wrote:
And I guarantee Warrior Diet/IF wont be a flavor of the month type diet, it’s very flexible. You will see more and more people who’s lives better suit these diets make the switch. Chad Waterbury and CT already have switched over and have both stated that they prefer this way of eating/Living.[/quote]

No. Funny you mention CT because this morning he sad this:

“Ok, I had a shot stint with intermittent fasting and it didn’t give me stellar results. So I went back to the drawing boards and designed a solid approach heavily influenced by a combination of Shugs, Tim Patterson and John Meadows”

Not that you should need a guru to tell you that if you are training hard starving yourself for 2/3 of a given day is a bad idea.

64

[quote]GuerillaZen wrote:
Not that you should need a guru to tell you that if you are training hard starving yourself for 2/3 of a given day is a bad idea.[/quote] Starving?
Have you tried eating 1.000plus cals in one sitting?

Personally i feel more hungry when I’m splitting my macro’s in 4-6 meals/day.

65

[quote]tolismann wrote:

[quote]GuerillaZen wrote:
Not that you should need a guru to tell you that if you are training hard starving yourself for 2/3 of a given day is a bad idea.[/quote] Starving?
Have you tried eating 1.000plus cals in one sitting?

Personally i feel more hungry when I’m splitting my macro’s in 4-6 meals/day.
[/quote]

Worth also mentioning the genuine freedom of not having to fuss over food every 3 hours or so, or for that matter the need to swallow plenty of expensive supplements. Of course, most ‘gurus’ will recommend such strategies, especially since their salary depends on pitching those products.

66

Right now, I’m doing a modified WD-type diet.

Wake-up: 1 shake with ~50 g protein, ground flax and 10g BCAA, 5 fish oil caps, 20 g fat(doesn’t have to be in shake), unlimited veg
Noonish: 1 shake with ~50 g protein, ground flax and 10g BCAA, 5 fish oil caps, 20 g fat(doesn’t have to be in shake), unlimited veg
Preworkout: ~-1hr 100-300g carbs, 15g protein and 10g BCAA
During: 15g protein, 10g BCAA, 10g glycine
After: 15g protein, 10g BCAA, 10g glycine
Meal one: 50 g protein, 5 fish oil caps, 20g fat, unlimited veg
Meal two: 50 g protein, 5 fish oil caps, 20g fat, unlimited veg

Macros come out to ~250g protein, 100-300g carbs, ~100g fat, and I’m not sure about grams of fiber.

I do one high intensity day, then one restoration-type day(sled drag, weighted walking, etc).

67

[quote]JamesBrawn007 wrote:

[quote]Scott M wrote:
To me, Ori didn’t necessarily have hard training individuals with varying schedules in mind when he wrote the Warrior Diet book.

Wesley/Iron Addict’s version is much more in tune and realistic in terms of suggestions than the original.

He would suggest having a PWO shake as usual, your underfeeding meals(easiy digesting protein and raw veggies/or GI fruit) and the feast in the evening to your satisfaction or macro needs if you are counting. Feasting early and then fasting is doable but… I’d recommend against it but from a psychological and physiological stand point. [/quote]

You may be correct in terms of target audience, although Hofmekler does devote a fair bit of that book to his training principles - which does revolve around short weights sessions.

He is also not adverse to supplementing with whey, especially around the workout period. So peri-WO shakes are fine. Where he departs from the norm peri-WO is use of high GI carbs, e.g. dextrose, fruits, etc. Whereas he instead opts for a small dose of low GI carbs, e.g oatmeal.[/quote]

Thanks for that!!

68

[quote]GuerillaZen wrote:

[quote]cutthoat25 wrote:
And I guarantee Warrior Diet/IF wont be a flavor of the month type diet, it’s very flexible. You will see more and more people who’s lives better suit these diets make the switch. Chad Waterbury and CT already have switched over and have both stated that they prefer this way of eating/Living.[/quote]

No. Funny you mention CT because this morning he sad this:

“Ok, I had a shot stint with intermittent fasting and it didn’t give me stellar results. So I went back to the drawing boards and designed a solid approach heavily influenced by a combination of Shugs, Tim Patterson and John Meadows”

Not that you should need a guru to tell you that if you are training hard starving yourself for 2/3 of a given day is a bad idea.[/quote]

NO, whats funny is that you left out the part of the spill where Thibs said IF DOES WORK, but it works better without INDIGO. Which he is taking right now.

Just stick to Shelby you cant go wrong w/him GUIDING you…and try not to shit on things that you don’t believe in. It’s a bad look.

69

Planning to experiment with the introduction of whey and BCAA supplementation during the undereating phase to see if it aids growth/recovery. To date, apart from the peri-WO period, it’s been just veggie juice, the odd apple or handful of nuts/seeds. This week I have noticed an increase in DOMS, which is probably more due to stress levels and less sleep than usual as opposed to greater training intensity.

Plan is to have 30g whey upon rising and 5-10g BCAA through the day. Will continue to supplement peri-WO as normal. For me that’s shakes combining Pepto-Pro, leucine, creatine, electrolytes, beta alanine, citruline malate, with some flavouring. Usually have some alpha-GPC beforehand, and glycine and PSS post-WO.

Also been waving kcals a bit this week, i.e. high days and low days. Very contented with body comp at the moment.

70

[quote]JamesBrawn007 wrote:
Planning to experiment with the introduction of whey and BCAA supplementation during the undereating phase to see if it aids growth/recovery. To date, apart from the peri-WO period, it’s been just veggie juice, the odd apple or handful of nuts/seeds. This week I have noticed an increase in DOMS, which is probably more due to stress levels and less sleep than usual as opposed to greater training intensity.

Plan is to have 30g whey upon rising and 5-10g BCAA through the day. Will continue to supplement peri-WO as normal. For me that’s shakes combining Pepto-Pro, leucine, creatine, electrolytes, beta alanine, citruline malate, with some flavouring. Usually have some alpha-GPC beforehand, and glycine and PSS post-WO.

Also been waving kcals a bit this week, i.e. high days and low days. Very contented with body comp at the moment.[/quote]

I have a scoop of whey + 15g carbs(oats) in between workouts on my hardest training days and just add 5g BCAA’s to my superfood drinks on the easier days. So far I like the results.

71

[quote]cutthoat25 wrote:

[quote]JamesBrawn007 wrote:
Planning to experiment with the introduction of whey and BCAA supplementation during the undereating phase to see if it aids growth/recovery. To date, apart from the peri-WO period, it’s been just veggie juice, the odd apple or handful of nuts/seeds. This week I have noticed an increase in DOMS, which is probably more due to stress levels and less sleep than usual as opposed to greater training intensity.

Plan is to have 30g whey upon rising and 5-10g BCAA through the day. Will continue to supplement peri-WO as normal. For me that’s shakes combining Pepto-Pro, leucine, creatine, electrolytes, beta alanine, citruline malate, with some flavouring. Usually have some alpha-GPC beforehand, and glycine and PSS post-WO.

Also been waving kcals a bit this week, i.e. high days and low days. Very contented with body comp at the moment.[/quote]

I have a scoop of whey + 15g carbs(oats) in between workouts on my hardest training days and just add 5g BCAA’s to my superfood drinks on the easier days. So far I like the results.
[/quote]

Re-read Layne Norton today on BCAAs and in a Q&A he was asked about WD-style eating. He recommends 8g BCAAs every 3-4 hours during the undereating period

72

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I’ve been IFing for a little over a year now with good results. First 7 months I followed Martin Berkhan’s Leangains version of IF, last 5 months-ish has been warrior diet. Well to be honest, it’s kinda a blend of both. I fast for about 20 hours each day, feast for about 4. However, I don’t eat anything during the day, consuming only coffee/diet soda/water/BCAA’s(if i train in the AM).

For the past 2 months, I was studying abroad in China and IFed religiously the entire time. Access to commercial gyms was limited in several of the smaller cities I visited, so my training was compromised a decent amount. More importantly, my diet was completely different in China compared to back in the States… I was eating crazy amount of carbs at night (rice, bananas, watermelon), limited amounts of protien (prob around 100 g/day on average), and a TON of fat (animal fat, nuts, oil).

I mention all this because “on paper”, this change in diet should result in me being a fat ass. In reality, I actually got a bit leaner. I attribute this to the efficacy of IFing - more satiated on less kcals, better nutrient partitioning. Attached some gym shots taken a couple days after I got back to the States… yes its great lighting and yes I just trained upper body.

73

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and one more showing my Platz-like wheels (joking)

74

[quote]tworkinhard wrote:
I’ve been IFing for a little over a year now with good results. First 7 months I followed Martin Berkhan’s Leangains version of IF, last 5 months-ish has been warrior diet. Well to be honest, it’s kinda a blend of both. I fast for about 20 hours each day, feast for about 4. However, I don’t eat anything during the day, consuming only coffee/diet soda/water/BCAA’s(if i train in the AM).

For the past 2 months, I was studying abroad in China and IFed religiously the entire time. Access to commercial gyms was limited in several of the smaller cities I visited, so my training was compromised a decent amount. More importantly, my diet was completely different in China compared to back in the States… I was eating crazy amount of carbs at night (rice, bananas, watermelon), limited amounts of protien (prob around 100 g/day on average), and a TON of fat (animal fat, nuts, oil).

I mention all this because “on paper”, this change in diet should result in me being a fat ass. In reality, I actually got a bit leaner. I attribute this to the efficacy of IFing - more satiated on less kcals, better nutrient partitioning. Attached some gym shots taken a couple days after I got back to the States… yes its great lighting and yes I just trained upper body.[/quote]

Cheers for posting. Interesting because, on a slightly related note, I started the WD at the same time I started going out with my Chinese girlfriend. As you state, from a body comp point of view, the Chinese diet can be a nightmare. Folks sometimes bang on about the virtues of Chinese diet but having experienced it personlly both here in the UK and in China I know it’s not witout pitfalls.

That said, when you’re making it yourself, or with a partner, and can be confident it’s free from MSG, sugars, preservatives, not using too much soy, etc, it seems to be a good diet for lean mass purposes. In addition, rice is apparently one of the least allergenic foods around (I actually read a press article recently about a woman who can ONLY eat rice due to a horrendous allergy to eerything else!) so that is another bonus for the diet.

I probably have Oriental food 6 days a week, usually with ample amounts of rice. Previously I was more carb-phobic but you appear to get away with it much more on the WD.

75

[quote]JamesBrawn007 wrote:

[quote]cutthoat25 wrote:

[quote]JamesBrawn007 wrote:
Planning to experiment with the introduction of whey and BCAA supplementation during the undereating phase to see if it aids growth/recovery. To date, apart from the peri-WO period, it’s been just veggie juice, the odd apple or handful of nuts/seeds. This week I have noticed an increase in DOMS, which is probably more due to stress levels and less sleep than usual as opposed to greater training intensity.

Plan is to have 30g whey upon rising and 5-10g BCAA through the day. Will continue to supplement peri-WO as normal. For me that’s shakes combining Pepto-Pro, leucine, creatine, electrolytes, beta alanine, citruline malate, with some flavouring. Usually have some alpha-GPC beforehand, and glycine and PSS post-WO.

Also been waving kcals a bit this week, i.e. high days and low days. Very contented with body comp at the moment.[/quote]

I have a scoop of whey + 15g carbs(oats) in between workouts on my hardest training days and just add 5g BCAA’s to my superfood drinks on the easier days. So far I like the results.
[/quote]

Re-read Layne Norton today on BCAAs and in a Q&A he was asked about WD-style eating. He recommends 8g BCAAs every 3-4 hours during the undereating period[/quote]

thank you sir and where can i find this Q&A?

76

[quote]cutthoat25 wrote:
thank you sir and where can i find this Q&A?
[/quote]

I first read this a while back on the Simply Shredded site, where he contributes. But I couldn’t locate it there recently and just found it on a thread at procardbodybuilding someone had cut and pasted. It’s a good Q&A because he also talks about leucine supplementation.

77

Gotta quick question for y’all… so I’ve started to cycle carbs on the WD based on what I’m training that day (lower body = high carb, upper body = med carb, off day = no/low carb). I train in the AM, take BCAA’s throughout the day, the eat around 7ish. Being that I wake up, drink some coffee, and go right to the gym, should my carb consumption for that particular day be reflected in the meal I had the night before, or the meal I have at the end of the day? For example, if I train lower body in the AM, should I have my high carb day the night before or later that same day? Hope that makes sense…

78

[quote]tworkinhard wrote:
Gotta quick question for y’all… so I’ve started to cycle carbs on the WD based on what I’m training that day (lower body = high carb, upper body = med carb, off day = no/low carb). I train in the AM, take BCAA’s throughout the day, the eat around 7ish. Being that I wake up, drink some coffee, and go right to the gym, should my carb consumption for that particular day be reflected in the meal I had the night before, or the meal I have at the end of the day? For example, if I train lower body in the AM, should I have my high carb day the night before or later that same day? Hope that makes sense…[/quote]

makes sense I had that same question, and I think it’s a common question people have. personally I have carbs for that day of training, so If its leg day for you I would have the carbs at that nights feeding. I do know others back load their carbs, which is eating at night for the next days training. I don’t see anything wrong with this either. I have seen great results FOR MYSELF the other way, but I would suggest trying them both out and finding what works for your training regimen

79

It would be interesting to know if there are studies on the duration of increased insulin sensitivity of muscle after training…

80

I picked up some BCAAs+Glutamine+Citrulline, so I’m going to experiment with replacing my water fast with 30g of this concoction (totals 8g leucine). I’m not expecting dramatic results, but since I’m drinking 2L of water during the day anyways I thought I’d put something in it.