Warrior diet

Hi All

I have been following the warrior diet for 3 weeks now. My body fat has significantly decreased and my strength/size is up. I've never had so much energy or felt better than before.

Warrior diet consists of eating in the same way our ancestors did for thousands of years. There is an under eating phase and an over eating phase.

Undereating usually lasts around 20-22 hours. You take it minimal calories and basically "fast". You are aloud some protein, nuts and fruit but generally keep it sub 200 calories.

The over eating phase is when you "feast" at night. You eat a massive meal over 2-4 hours getting in all your basic calorie needs. This is awesome especially for someone who likes to eat a lot and does not get satisfied from small meals.

This diet is gaining huge popularity on the bodybuilding.com forums and I am yet to hear of a case where someone has not loved this way of eating. I am in no way pushing anyone to try it as different diets work for different people, but I just thought I would let you know my view on the diet.

Type in warrior diet on google to go to the official website. There are e-books available as well with scientific information on why fasting is very beneficial for fat loss. If you are worried about muscle loss on the fast don't sweat it.. they have debunked that myth.

There is also the intermittent fasting approach which is also huge overseas. This is based on a 16 hour strict fast (no undereating) and a 8 hour feeding period. It is also great for someone who loves eating a lot at each meal. www.leangains.com/2010/04/leangains-guide.html
I am also yet to hear on a negative response to this diet. People are swearing by it.

Yes it go's against everything we have known about bodybuilding. But all that stuff like 6 meals a day is bro-science and has no scientific research to prove it. I have scientific proof that meal frequency is irrelevant when it comes to muscle growth and fat loss.

Read "Who moved my cheese". The guys who are willing to try new things are the ones that prosper. The guys that hate change are the ones left behind.. just saying

Good Post.

Im currently doing intermittent fasting and its working really well and easy to follow.

I am dropping body fat and noticing a good tone in my muscles.

That said, there are many diets out there you just have to find one to suit you.

"Yes it go's against everything we have known about bodybuilding. But all that stuff like 6 meals a day is bro-science and has no scientific research to prove it. I have scientific proof that meal frequency is irrelevant when it comes to muscle growth and fat loss."

Im sorry tell that to the Pro's like Jay Cutler which eat every 2.5hrs and are ripped and huge. I have practical proof that this does not work for me Im eating 8 meals a day and getting bigger and leaner than ever.
All this diet looks like is nothing more than carb cycling and with the style and timing I highly doubt this can become a lifestyle of eating, dieting is lifestyle you live it. No thanks not for me. Ill sick with the guys who know what they are talking about not with just theories, this method lacks the scientific proof you say it has just testimonials.

looks like adapted carb cycling to me as well.. but hey not gonna write it off, still looks interesting thanks for the post..

Did you even look at the leansgains site? There is tons of scientific evidence that says meal timing is irrelevant. Also see:
forum.bodybuilding.com/showthread.php?t=119024341

Jay Cutler is ripped and huge because of steroids, training, eating the right amount of calories and adequate protein. Meal timing is irrelevant. There are guys who are naturally shredded and huge (without steroids) who follow the intermittent fasting approach. Please see:

forum.bodybuilding.com/showthread.php?t=131542323
forum.bodybuilding.com/showthread.php?t=113316481
forum.bodybuilding.com/showthread.php?t=131535343

This has nothing to do with carb cycling. In fact, a lot guys who follow this actually keep carbs quite low.

The whole idea about this diet is that "fasting" has a very powerful fat burning, muscle sparing effect.

But yes, everybody is different. This may not work for everyone and some people might prefer the 6 meals a day approach. But myself, and many many other guys are finding this method very beneficial. I have never cut as fast as this before while sparing all my muscle. I am actually getting stronger and growing slightly. Best diet I have ever been on by far. And when I eat, I want to EAT. I don't like these many small meals per day that leave you hungrier than before you eat them. The idea of taking all these calories and putting them into one big meal is awesome. I get to eat with my family at night and actually have a feast. Also, my energy levels throughout the day are even much higher than before.
I am losing fat and building muscle in the process = win

Sounds like you are marketing for this author who looks like an Ethiopian Bodybuilder.
I have read it and see most of the tests conducted were on women the evidence is not completely conclusive, what are the stats on the control group in terms of training frequency etc are these women bodybuilders?
" In the short term, meal frequency and a period of fasting have no major impact on energy intake or expenditure but energy expenditure is delayed with a lower meal frequency compared with a higher meal frequency."
"What you eat" and "When you eat it" are public health messages to communicate: frequent consumption of low energy dense high carbohydrate foods, rich in micronutrients, must be encouraged ensuring that energy intakes are not greater than energy expenditures and that eating episodes occur in a hunger state.

Don't be so naive to say that its only the steroids, and correct amount of calories, timing is important, as all the bodybuilding greats have stated from Lee Haney to Arnold.
These huge natural guys are they the same small guys at the natural Mr Olympia, please.
If these small meals leave you hungrier you are clearly not weighing or have the right balance of macronutrients in your food.
Love to see your diet and pics, with this awesome diet of yours.

Bud i'm sorry but you are living in the dark ages. Just about every one of the guys in the threads I posted have a better body than you. and they all follow intermittent fasting.

The guy who started the warrior diet, and the guy who started intermittent fasting are 2 very different people. Each of them are extremely ripped though, naturally.

Diet?

Fast from 10pm to 8pm the following day. During the fast (undereating stage) I have 1 apple, some biltong and a protein shake after training.

My overeating stage is 8-10pm. I eat literally until I am full. Mostly low gi carbs with lean protein and healthy fats. Usually around 1.8 - 2k calories

Pics of me?

Next time please take a picture with your pants pulled up or cut the picture smaller thanks...

Sorry.. will do

Nice pics mate.

you perform your cardio in the semi fasted state?

Just a side note, there is no one approach to dieting but you have to be disciplined and consistent with all. So quit dissing each other :lol:

Well not once did I mention myself as the best body etc, I see the Author and creator of the diet are not the same. I am simply saying that this is not for bodybuilders and goes against what the majority of scientists/researchers/bodybuilders believe is the correct way to diet in lieu of our training and goals to increase lean muscle mass. There are just as many negative feedbacks on this diet if you search google as you stated, many include stating that "Most authorities agree: Fasting is generally a bad idea.) "
"Hofmekler couches his diet in terms of "natural wisdom" and the instinctive eating cycle of the ancient warrior. He also includes the concepts of freedom -- to eat as much as you want in one large meal (as long as you follow the Warrior Diet rules) -- and spirituality. "Many people have long believed that one can only experience a deep spiritual awareness when fasting," Ori writes.I don’t quite see it that way, however. In my view, the Warrior Diet is basically an extension of the concept of training on empty. Ori says controlled fasting 16-18 hours a day "guarantees hours of fat burning." (I don’t buy it.)" These also from well known authors and dieticians.

Bodybuilding is not just about being ripped but bringing the complete package, mass, symmetry etc something I see lacking with the people on this guys diet MASS.
All that being said if it works for you well done go for it but Id like to see your progression and continued results over 3 months with this diet.
Not gonna argue this further ill have my views and you keep yours the beauty of this forum is that we can openly crit or learn from each other, your pics are good except for the last one

Rocknrolla wrote: Bud i'm sorry but you are living in the dark ages. Just about every one of the guys in the threads I posted have a better body than you. and they all follow intermittent fasting.

The guy who started the warrior diet, and the guy who started intermittent fasting are 2 very different people. Each of them are extremely ripped though, naturally.

Diet?

Fast from 10pm to 8pm the following day. During the fast (undereating stage) I have 1 apple, some biltong and a protein shake after training.

My overeating stage is 8-10pm. I eat literally until I am full. Mostly low gi carbs with lean protein and healthy fats. Usually around 1.8 - 2k calories

Pics of me?

thats impressive bro. so let me get this straight. u fast for 24hours and then eat all ur cals between 8-10pm. i have read the leangains site twice now. can the same results be achieved with16hr fast8hr feed. whats ur stats and how many cals do u eat a day

Hey bud. I agree. No one diet fits all. But just thought I would introduce this to South Africa because it is really snow balling abroad and most people here haven't heard of it.

Thanks!

Yes, here is my schedule:

I train weights as I wake up. Not hungry because of the large meal the night before. I just have a pre-workout supp with BCAA's and i'm on my way. I have my protein shake immediately after gym and then i'm off to work. I usually have coffee about 3 times during the day and snack on some biltong sticks if i'm feeling a hungry. I eat an apple at around 4pm and then I go train some cardio for an hour. I mix it up between HIIT and LISS. After cardio I am now getting really hungry and looking forward to the feast ahead. I get home and eat when the family is ready. Either 7 or 8pm. I feast like there is no tomorrow and go to bed feeling fully satisfied.

This way of eating allows me to go out with mates for dinner and eat without worrying about quantity. When i'm in a restaurant I haver to order extra this and extra that just to reach my calories for the day. It's amazing.

The results speak for themselves and I am getting leaner by the day. I will never go back to my old way of eating.

Sometimes I switch it up between warrior to intermittent fasting. For example on a friday we order lunch for the entire office, but I still eat dinner with the fam. Therefore I extend the eating period to 8 hours and eat lunch and dinner. I just eat a bit less that on the warrior diet but still get 1000 cal for each meal which is huge. I won't snack on fridays though because intermittent fasting is strict dieting while warrior is "undereating"

u have me sold. will start tom.

ok warrior is undereating and intermitent is fasting. which have the best results for u. and just to confirm u are eating only 2000cal/day. how tall heavy and old r u

"thats impressive bro. so let me get this straight. u fast for 24hours and then eat all ur cals between 8-10pm. i have read the leangains site twice now. can the same results be achieved with16hr fast8hr feed. whats ur stats and how many cals do u eat a day"

Warrior diet:

You basically fast 20 or 22 hours (undereating phase) and then feed for 2-4 Hours (over eating phase)

In the undereating phase you can snack on up to 200 calories
In the over eating phase you eat like an beast. I get 1800-2000 cal a day

Intermittent fasting (leangains.com):

You fast strictly for 16 hours (no snacking) Most guys do it from 8pm - 12 the next afternoon
You feed for 8 hours fitting all your calories in. I.E big lunch, big dinner.


Most guys seem to prefer intermittent fasting, but the warrior diet is also very popular. I prefer the warrior by far. I love to EAT

Before you start be sure to read this thread:

forum.bodybuilding.com/showthread.php?t=131542323

Also check out leangains.com



If you are wanting to do warrior like me, check out this thread:

forum.bodybuilding.com/showthread.php?t=113316481

Also check out warriordiet.com/


I prefer the warrior diet. But I have seen great results on both.

Most guys seem to prefer the leangains approach though

"Well not once did I mention myself as the best body etc, I see the Author and creator of the diet are not the same. I am simply saying that this is not for bodybuilders and goes against what the majority of scientists/researchers/bodybuilders believe is the correct way to diet in lieu of our training and goals to increase lean muscle mass. There are just as many negative feedbacks on this diet if you search google as you stated, many include stating that "Most authorities agree: Fasting is generally a bad idea.) "
"Hofmekler couches his diet in terms of "natural wisdom" and the instinctive eating cycle of the ancient warrior. He also includes the concepts of freedom -- to eat as much as you want in one large meal (as long as you follow the Warrior Diet rules) -- and spirituality. "Many people have long believed that one can only experience a deep spiritual awareness when fasting," Ori writes.I don’t quite see it that way, however. In my view, the Warrior Diet is basically an extension of the concept of training on empty. Ori says controlled fasting 16-18 hours a day "guarantees hours of fat burning." (I don’t buy it.)" These also from well known authors and dieticians.

Bodybuilding is not just about being ripped but bringing the complete package, mass, symmetry etc something I see lacking with the people on this guys diet MASS.
All that being said if it works for you well done go for it but Id like to see your progression and continued results over 3 months with this diet.
Not gonna argue this further ill have my views and you keep yours the beauty of this forum is that we can openly crit or learn from each other, your pics are good except for the last one"




Thanks for the compliment

All the science you are talking about has been debunked by actual studies. It is called bro-science (what you hear from other bodybuilders) vs actual human studies.

Meal timing has been proven irrelevant.

But if it works for you than that is great. Everyone responds differently to different ways of eating.

With fasting I have been burning fat like a demon. When I was doing the whole 6 meals a day thing It took me much longer.

@RnR just have a concern with this warrior diet.

My understanding is that the reason we eat 6-8 meals per day, aside from boosting our metabolism, is for our bodies to always be in an anabolic state.
Now if we're fasting for 16+ hours per day, exactly what is our body running on? Since our bodies are not in ketosis they wont have a preference of fat cells as an energy source, which leads me to believe that you'll lose both fat AND muscle as our body searches for an energy source to replace the missing calories in the day.

What do you have to say to this?

hey bud

If you read the scientific studies I posted above you will see that the 6 meals a day to "boost metabolism" is all bro-science. There is no scientific proof supporting that idea.

Our body stores glycogen in our liver and muscles for times of undereating. As soon as the glycogen runs out, our body turns to it's stored fuel source, namely fat. That is why our body put it there in the first place.. stored "energy".

Only after 36 hours of fasting, as you will see in the studies on leangains.com, does our body start burning muscle.

Hi DG,

www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Check Myth 6 out, maybe this well help.

Cheers.

This is a completely new approach to dieting, I have my reservations and doubts because this goes against everything we have been taught and read up on. The theories this guy has on fasting and diet fallacy's is certainly different. I have read many negative and positive feedbacks, I suppose in the end putting it to the test will tell. For now I will follow my diet plan from DJ as it is giving me great results to prepare me for my first show, maybe after the show ill give it a go for a few months.

Exactly mate, why fix whats not broken

Wow. It feels like I just found out I was adopted...and my biological parents
are multimillionaires too much shit to process, thanks guys

No problem bro!

Check out the nutrition forum on bodybuilding.com as well. Everything is based on real science, not "bro-science"

so is this diet also used for bulking too. u said u eating roughly 2400 cals/day. are u still growing with those cals. how much protein carbs fats etc a day. do u use the harris benedict formula to calculate ur calorie needs

i just had my last meal now and im stuffed. my previous meal was aroun 1pm so there was a bit of a fast with lots of hunger. so i pigged out now and am well satisfied.