The warrior diet

[cheef]

anyone know stuff on this looks so good only thing is would it affect me with such a physical job?

[cheef]

The Warrior Diet

[Ripped Barbarian]

Lol i was just watching some videos of ori hofmekler on youtube.

I think i'll echo HTK's thoughts, some good info there and also some ********.

http://www.youtube.com/watch?v=EBrwR...eature=related

He looks pretty good for someone coming up 60, so he's doing most things right for sure.

[ATZ]

I find the leangains approach great, Which is similar to the wariorr diet except the "undereating phase" is actually a full on fast. I take a bit of coffee during the fast to curb hunger, but energy isn't a problem: Leangains - Intermittent Fasting for Strength Training and Fat Loss

[cheef]

One meal a day... amazed! - Bodybuilding.com Forums

[comanight2]

I done it. Energy levels were fine, I lost mass. Wouldn't reccomend it if your doing physical work and training cause bulking is a nightmare

[Resolution]

Funnily enough i've just started it today!

All of the benefits do sound great, just hope i'm going to get enough calories in the overfeeding phase to maintain mass, shouldn't be too much of a problem.

[comanight2]

Quote

shouldn't be too much of a problem.

heh heh heh heh i'm pretty sure i said that....

[hailtotheking]

When i originaly heard about IF, i wanted to try the traditional way, which is similar to the Eat,Stop,Eat method of total 24-hour fasting 1-2 days a week. It failed miserably, because my metabolism is simply not suited to whole 24 hour fasts and i felt absolutely deathly about 15 hours into the fast days and completely incapable of doing anything.

I then read a bit about The Warrior Diet, and the idea of undereating-overeating sounded like it would work better for me. I read a couple of Ori's books (The Warrior Diet and the Anti-Estrogenic diet), and i broadly applied the templates there. I really like it because it is very convenient, and makes me feel more energetic during the day. The idea of using the undereating phase to consume some raw, enzyme rich, low calorie veggies and fruit is also appealing. I have also managed to shed a few lbs of fat.

A few caveats i have found:

- Plan your evening meals well. You need to pick energy dense foods to make sure your overall calories are adequate, otherwise you will lose muscle;

- High carbs intake is not necessary, despite Ori's appreciation for carbs;

- Obviously, you dont need to use all the crappy supplements Ori sells;

- During the undereating phase, i found small 'spikes' of protein (10-15g) during the day works better for energy and hunger control thatn total fasting. If you are going to eat fruit during the day, having a small amount of protein with it also helps to slow the GI effect. For example, i half half a protein shake in the morning with 1 piece of fruit, a small salad with a few oz lean protein (shellfish, mollusc, or wild salmon), and another half protein shake with another piece of fruit in the afternoon. If you really want to avoid protein totally during the undereating, you could use EAA's or BCAA's instead - this appraoch is something i read other guys are using and have had great results with fat loss and muscle retention. Glutamine also works well during the undereating phase for GH release, appetitie supression, and muscle glycogen re-synthesis;

- During the undereating phase, be careful with the amount and type of fruit and veg you consume. With fruit, if you pick higher GI, higher carb types you are more likely to get energy crashes later, and with the veg do your homework about which ones are safe to eat raw;

The Anti-Estrogenc Diet is worth a read also because it updates and expands some of Ori's knowledge since the Warrior diet, such as more detail about protein, carb, and fat cycling, higher fat intake on training days, and for athletes allowed use of more fats during the undereating phase. My flat mate lost about 5 lbs on the Detox phase.

As i have said previously, Ori's books are pretty badly written from a scientific perspective and are very poorly referenced, which is a shame because it leaves him wide open for criticism and alot of people will gloss over this approach. You need to supplement his books with lots of other sources to get an idea on how you can make this work.

With regards to bulking, Ori mentioned this in his Warrior newsletter a few years back when questioned about his purported 12lb muscle gain in a year:

Quote

“There are ways to accelerate muscle growth. Principally you should cycle between 3 - 4 days of
extreme overeating and 2 - 3 days of moderate to extreme undereating (whole days). After a few
weeks of rotating between the above daily cycles, you'll probably notice significant muscle gain.
Nevertheless, it isn't an easy routine. Sometimes I had to force myself to eat. As absurd as it
sounds, the real gain usually happens a week or two after finishing a cycle. This is likely due to
the time the body needs to adapt to the extreme calorie and protein fluctuations. Exercise is
important. I found that cycling between controlled fatigue and low followed by high rep
resistance training is the best method for giving your body the stimuli to be tougher, stronger,
and leaner.
Finally, cycling between days of high protein and days of low protein consumption is another
most efficient dietary method to increase protein utilization and inhibit muscle breakdown,
thereby supporting muscle gain. Low protein days activate a biological mechanism that inhibits
muscle protein breakdown. The following high protein days would likely help take advantage of
the initial increase in protein utilization to accelerate muscle growth.”

Funny thing is, the first approach sounds just like Eat, Stop, Eat !

[Ripped Barbarian]

I've been naturally eating like this for a while now.

When i work during the day i simply find it awkward to eat........i'm honestly about 5 times more functional with little in my stomach, as soon as i eat something at work i have to move very slowly or i get digestion issues/feel uncomfortable/palpitations as blood flow is directed to my stomach.

It has made much more sense for me to snack on just a few small things in morning/lunch and eat a proper meal when i get home in the evening/after a workout.

Typical fare:

Breakfast: 100g yoghurt, kiwi or something like a cracker or two with something. (about 200 calories)

Lunch: Sauerkraut and mussels or rollmops. (about 200 calories)


Then when i get home/after workout, relax, fire up computer listen to music whilst browsing and snack on something and then cook and eat a meal after about an hour of relaxing.

I'm not sure it's good for keeping a high metabolism but then again i hardly eat any cals these days.....i guess you'd call it a Calorie Restricted Adequete Protein diet .......or C.R.A.P all my muscles are falling off!