Warrior diet

Rocknrolla wrote:

DJ wrote:

Rocknrolla wrote: I was just trying to introduce you guys to a way of dieting that is working wonders for me and many other people, as well as let you know that everything you are doing is based on bro-science, not actual science.

i hear u bud,but u gotta look at things from other ways to even "bro science" has merit,i have read loads of books about nutrition etc and some of the best info i have ever read is from a man named Chris Aceto,he is jay cutlers old trainer and nutritionist and one of the most respected nutritionists of the top athletes in the ifbb, he applies the 6 meal method,hany rambod(top contest guru) george farah(top contest guru) all apply the 6-8 meals a day principle,now if it aint broken why should we need to fix it? yes there are many ways to skin a cat,i prefer my guys doing cardio on a treadmill,yet some guys swear by bicycle or cross trainer...there is probably no evidence out there to say what cardio equipment is better but guys seemed to get shredded using either one...


its nice to see u on the forum giving your views but also dont come on here and try and convince everyone that what they have been doing is absolute bullshit,each person to their own view...its nice to have you here giving us input and this shouldbnt be your last post on the forum... but realise that some people will keep on doing things their own way

We are on the same page bro. I am in no way trying to round up people to use intermittent fasting. If people find what they are currently doing is working for the then they must stick to it for sure.

All I am saying is that if someone is not enjoying the 6 meals a day thing, e.g because they don't like preparing many small meals for the day, or they don't like eating like a lady, they musn't feel obligated to do so because they think that it will boost their metabolism or whatever. That is just not true.

They can do intermittent fasting and feast in the gardens of troy at night. And they can see as good results, if not better than the 6 meals a day approach.



@ Freak

Height 5'7

weight before: 70 kg
Weight now: 70kg

bf% before: 10.5%
bf% after: 8.5%

those pics u posted. were u on a cycle there????

Whew, a long time since I've seen a thread this new attract so many replies.

Rocknrolla, on a point of information, you are not "introducing this diet to SA". I brought this up in a thread on this site months ago. I encouraged members to have a look but I never elicited much response.

Anyway, I tried Martin's Intermittent Fasting diet/method about a year ago, including his Fasted Training, and it definitely worked for me in getting leaner. There is a TON of scientific knowledge on his site and I encourage anyone to visit it and read it.

However having said that, it's not the ONLY way.

It seems to be a method that works well for getting lean, but I'm not sure it works that well for putting on big muscle, i.e it's not for bulking. That's why I still like (as per DJ) guys like Chris Aceto and his posts on RX Muscle etc. He's more BB orientated imo.

vonburick wrote: How have u been on this diet???

Great! Loving the results. Getting leaner by the day

[/quote]
those pics u posted. were u on a cycle there????[/quote]

Anavar only in the first. Anavar + Tbol in the second. Nothing in the third

shaunrsa wrote: Whew, a long time since I've seen a thread this new attract so many replies.

Rocknrolla, on a point of information, you are not "introducing this diet to SA". I brought this up in a thread on this site months ago. I encouraged members to have a look but I never elicited much response.

Anyway, I tried Martin's Intermittent Fasting diet/method about a year ago, including his Fasted Training, and it definitely worked for me in getting leaner. There is a TON of scientific knowledge on his site and I encourage anyone to visit it and read it.

However having said that, it's not the ONLY way.

It seems to be a method that works well for getting lean, but I'm not sure it works that well for putting on big muscle, i.e it's not for bulking. That's why I still like (as per DJ) guys like Chris Aceto and his posts on RX Muscle etc. He's more BB orientated imo.

Sorry for claiming the introduction. I id not see your initial thread. It doesn't really matter though.. I was more just trying to create awareness

Glad you had good results on his diet. I agree with the getting lean part. I have tried many diets before including Keto and carb cycling. I have never lost this much bf% in such a short space of time as with the warrior diet. It's amazing. I am literally getting leaner by the day.

On the bulking side, I have seen great results with other members on bb.com. They have increased size while still keeping fat to a minimum. I have never personally tried a bulk on this diet though so I can't comment from a personal point of view.

so in ur 2000 calorie meal at night. how much is protein , carbs and fat. what split?

and are u drinking 30g bcaa while u are fasting?

ice-rip wrote: so in ur 2000 calorie meal at night. how much is protein , carbs and fat. what split?

and are u drinking 30g bcaa while u are fasting?

I eat 1800 calories at night in my over eating phase. 40/40/20

I eat around 200 calories in my under eating phase as I am following the warrior diet, not intermittent fasting.

I also take in BCAA's while I train in the morning

Ja, the BCAA's are critical if you are training on an empty stomach. I'm glad to see this method getting a lot of attention on here, because it does work for sure.

Just have to emphasize again, it's not the ONLY way to get lean.

Glad you are getting such good results Rocknrolla, I did too.

shaunrsa wrote: Ja, the BCAA's are critical if you are training on an empty stomach. I'm glad to see this method getting a lot of attention on here, because it does work for sure.

Just have to emphasize again, it's not the ONLY way to get lean.

Glad you are getting such good results Rocknrolla, I did too.

in the leangains site there are a few options. if you are tarining in the evening then you get in 2 preworkout meals i.e 25% of calories and 25% of calories. then you would eat 50% of your cals postworkout. now this way you wouldnt be training fasted so is it still as effective for fat burning than if you are training fasted in the morning and while you are awaiting your 1st meal at 12, would u still drink 30g bcaa even though your training falls in the afternnon/evening???

ice-rip wrote:

shaunrsa wrote: Ja, the BCAA's are critical if you are training on an empty stomach. I'm glad to see this method getting a lot of attention on here, because it does work for sure.

Just have to emphasize again, it's not the ONLY way to get lean.

Glad you are getting such good results Rocknrolla, I did too.

in the leangains site there are a few options. if you are tarining in the evening then you get in 2 preworkout meals i.e 25% of calories and 25% of calories. then you would eat 50% of your cals postworkout. now this way you wouldnt be training fasted so is it still as effective for fat burning than if you are training fasted in the morning and while you are awaiting your 1st meal at 12, would u still drink 30g bcaa even though your training falls in the afternnon/evening???

BCAA are beneficial at any time. The are essential if you train in the morning though because of the long fasted period.

ww.youtube.com/watch?v=da2pc3vMkSc

sorry guys, what is this about 6 small meals a day? Did I miss something? I need 300grams of protein per day, that is 50 grams per serving. That is more than 8 eggs at breakfast with some oats as well. I am trying to bulk and struggling, I am litterally eating as much as I can without having to be uncomfortable all the time (just some of the time!) I dont think its 6 small meals if you eat clean.

Rocknrolla, bro-science would make me a stupid follower of hear-say. I have been getting good results with this bro-science, and the pro's are following it as well. I dont like the word bro-science, its like u are attacking others methods to enhance your own.

just my 2sents

m0lt3n wrote: sorry guys, what is this about 6 small meals a day? Did I miss something? I need 300grams of protein per day, that is 50 grams per serving. That is more than 8 eggs at breakfast with some oats as well. I am trying to bulk and struggling, I am litterally eating as much as I can without having to be uncomfortable all the time (just some of the time!) I dont think its 6 small meals if you eat clean.

Rocknrolla, bro-science would make me a stupid follower of hear-say. I have been getting good results with this bro-science, and the pro's are following it as well. I dont like the word bro-science, its like u are attacking others methods to enhance your own.

just my 2sents

The reason it is called bro-science is because there is no actual scientific proof. You can call it what you want.

What science has shown is that you can get great results off EITHER 6 meals a day or one meal a day. It is not saying one is better than the other. What it IS saying is that meal timing is irrelevant and if you are eating 6 meals a day because you think you will get better results, you are in fact wasting your time. But if you are eating 6 meals a day because you enjoy the lifestyle, than you are not wasting your time.

If you are eating 6 LARGE meals a day than Intermittent fasting is probably not for you and 6 meals a day would be a better lifestyle. But if you are someone who gets in around 2-4k calories a day than intermittent fasting or warrior can be perfect, especially if you don't like preparing so many meals. At the end of the day you have to decide what suits your lifestyle better. Meal timing is irrelevant

Ok I do not believe this is the truth, as I can give you names of 20/50 people that have struggled to lose weight simply because they never ate enough, they ate once a day and other twice a day, and all their where left with was a slow metabolism, low levels of seratonin, head aches (probably related to low sugar levels), lack of strength and felt like sleeping most of the time.

I am great this works for some, however this is SUCH OLD INFORMATION... This is how people in the stone age tried to lose weight, to fast (no eat) and it simply did not work, hence the reason it would scientifically proved that eating more often 6 or so meals a day gave balance to ones body without any roller coaster ride..

Enjoy what you want with this, but I can assure you this eating plan is not going to work for many people...

To add to that, I know others that hardly eat then land up eating mass ammounts of food at one sitting and I can assure you they FAT...

00pump wrote: Ok I do not believe this is the truth, as I can give you names of 20/50 people that have struggled to lose weight simply because they never ate enough, they ate once a day and other twice a day, and all their where left with was a slow metabolism, low levels of seratonin, head aches (probably related to low sugar levels), lack of strength and felt like sleeping most of the time.

I am great this works for some, however this is SUCH OLD INFORMATION... This is how people in the stone age tried to lose weight, to fast (no eat) and it simply did not work, hence the reason it would scientifically proved that eating more often 6 or so meals a day gave balance to ones body without any roller coaster ride..

Enjoy what you want with this, but I can assure you this eating plan is not going to work for many people...

It's weird how it has a huge majority success rate from the thousands of users on bodybuilding.com. They say their strength is up, bodyfat is down and they have never felt better. I for one can confirm that.

Why knock something until you try it?

Once again, I recommend the book "who moved my cheese"

I have to agree with pump, it does sound a lot like how my father and some of my colleagues and lots of other equally overweight people live. Its little different from the having no diet and just getting home and eating what you get effect.

How long have you been this diet now?
Personally I think you will only get skinny on this. That vidio is good advertising, but its no different from homemark, theres no proof there or reasoning.

Why would your body secrete growth hormone to grow while it is starving? I like sound reasining, studies can say anything, but sense behind a concept is worth a lot. That does not make sense. Enlighten me?

bro-science makes sense to me and I would like to think I am not stupid

It might sound stupid to you, and it did to me as well until I tried it. I have been on for 6 weeks now (3 intermittent fasting and 3 warrior). My bodyfat has dropped considerably and I have kept all my muscle and increase my strength.

If you read the warrior diet official book then you will see that it is not just "eat whatever". You still eat healthy but just a lot more after a long fast.

You haven't tried it, and you say it is a bad diet and it won't work.
Thousands of people who have tried it, and love it, say it is the best diet they have ever done.

Once again, bro-science is fine if you enjoy the lifestyle, but it will not improve your results. You can eat one, three or six meals a day and get the same results

i am willing to give it a shot in August when i am done bulking, i like to experiment with these things first hand.. with out food for long periods of time I feel kak and weak and shakey, but will still give it a shot why not

Regular timed meals is what people should strive for. 4 to 6 meals a day is good.
This should interest the board

Int J Obes Relat Metab Disord. 2004 May;28(5):653-60.

Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women.
Farshchi HR, Taylor MA, Macdonald IA.

Centre for Integrated Systems Biology and Medicine, Institute of Clinical Research and School of Biomedical Sciences, Queen's Medical Centre, University of Nottingham, Nottingham, UK. EMAIL ADDRESS REMOVED

OBJECTIVES: To investigate the impact of irregular meal frequency on body weight, energy intake, appetite and resting energy expenditure in healthy lean women. DESIGN: Nine healthy lean women aged 18-42 y participated in a randomised crossover trial consisting of three phases over a total of 43 days. Subjects attended the laboratory at the start and end of phases 1 and 3. In Phase 1 (14 days), subjects were asked to consume similar things as normal, but either on 6 occasions per day (regular meal pattern) or follow a variable predetermined meal frequency (between 3 and 9 meals/day) with the same total number of meals over the week. In Phase 2 (14 days), subjects continued their normal diet as a wash-out period. In Phase 3 (14 days), subjects followed the alternative meal pattern to that followed in Phase 1. Subjects recorded their food intake for three predetermined days during the irregular period when they were eating 9, 3 and 6 meals/day. They also recorded their food intake on the corresponding days during the regular meal pattern period. Subjects fasted overnight prior to each laboratory visit, at which fasting resting metabolic rate (RMR) was measured by open-circuit indirect calorimetry. Postprandial metabolic rate was then measured for 3 h after the consumption of a milkshake test meal (50% CHO, 15% protein and 35% fat of energy content). Subjects rated appetite before and after the test meal. RESULTS: There were no significant differences in body weight and 3-day mean energy intake between the regular and irregular meal pattern. In the irregular period, the mean energy intake on the day when 9 meals were eaten was significantly greater than when 6 or 3 meals were consumed (P=0.0001). There was no significant difference between the 3 days of the regular meal pattern. Subjective appetite measurement showed no significant differences before and after the test meal in all visits. Fasting RMR showed no significant differences over the experiment. The overall thermic effect of food (TEF) over the 3 h after the test meal was significantly lower after the irregular meal pattern (P=0.003). CONCLUSION: Irregular meal frequency led to a lower postprandial energy expenditure compared with the regular meal frequency, while the mean energy intake was not significantly different between the two. The reduced TEF with the irregular meal frequency may lead to weight gain in the long term.

ps:found this on that dumb yank site that doesnt really help much

this also from your bodybuilding.com

Another important aspect of a bodybuilder's diet is the correct timing of meals. In order to keep insulin levels constant while also supporting an anabolic environment, it is important to eat several small meals a day spaced out 2 to 3 hours apart as opposed to consuming three large meals a day.

This not only enhances your metabolism but it also keep a constant influx of amino acids coming into the body as well as keeping blood sugar and insulin levels constant. This, in turn, yields high energy levels as opposed to the ups and downs experienced when consuming infrequent large meals.

To get the most out of your training program, it is of utmost importance to have the correct timing with pre-workout and post workout meals. The pre-workout meal should be eaten two to three hours (three being even better) prior to the weight training activity.

This is necessary in order to maximize growth hormone production during the workout. If your body fat is above 10 percent and fat loss is your main goal, you may even want to completely eliminate all of the carbohydrates from this meal in order to cause an even greater GH release.

Once your weight training activity is completed, a two-hour window of opportunity is opened where the body will absorb carbohydrates and amino acids at an accelerated rate in order to replenish depleted levels. In order to take advantage of this window it is imperative to immediately consume a high glycemic index carbohydrate along with whey protein. A great product to use at this time is a good quality whey isolate mixed with some fruit juice or drink the protein and eat some grapes.

Only after a workout is it beneficial to increase insulin levels significantly when the body is not interested in storing body fat but recuperating. The increased insulin will serve to shuttle all of the nutrients required by the body while also stimulating the release of insulin growth factors.

To further take advantage of this two-hour window, another meal (preferably in liquid form) with low glycemic carbohydrates and protein should be consumed 45 minutes after the post workout meal. Look for a good meal replacement drink with the proper macronutrient profile (they are all different, so read the label).

Another time when growth hormone release can be optimized is at night prior to bedtime. In order to do that, the last meal of the day should be carbohydrate-free and should be consumed two hours prior to bedtime. A good choice here is casein which is slower digesting than whey. Cottage cheese is the perfect answer, although you could also eat a chicken breast.