also coffee could completely take away your drive.  literally like a thief.

I'll have to disagree with you, WarriorWoot, because I drink a cup of coffee every morning and my libido is healty. I've been reading the previous posts by other members from years past regarding this topic, and I think Ori is absolutely right: If you're active throughout the day, then consume small amounts of yogurt, kefir or warrior whey for protein; also eat more nuts at night as a main source of fuel.

Hi everyone,

Question: Can an individual with gluten/lactose intolerance pursue the Warrior Diet/Exercise?

Thank you,
Oli

Of course. There are many vegetarians and practicing vegans who do not consume dairy and/or gluten products who could benefit from the Warrior Diet. For protein and anabolic stimulation, eat beans and nuts for post-workout while recovering from exercise.
Max

I should probably provide a little contextual info first though. My main sport is martial arts, specifically Muay Thai and bjj--both of which I do 6 days a week, no exceptions. For my own cardio i mix it up by doing Tabata training (once a week), my other favorite form of HIIT (60 second "sprints" punctuated by 60 second soft runs)(1-2 times a week), and swimming(3-4 times). 3-4 times a week i'll also do a power workout: explosive push-ups, muscle-ups, pull-ups, dips, leaping squats, etc. etc., which i try to make come immediately after a cardio workout since I personally think thats the best way to train the body (at least for fighting). I haven't read CFT yet, but it sounds as if it might be similar to what i practice. Also, I'm a vegetarian, so keep that in mind.

From what you have contextualized for us to see: You are extremely active. Therefore your body will require more nutrition than the "average" person, because as I stated before, you are extremely active. Your energy expenditure is greater - do not hesitate to eat more. What sort of vegetarian are you, exactly? Do you choose not to eat meat except for fish? Do you consume Dairy?

so, questions...
1. i know that a lot of supplements are promoted around here; minerals, protein, digestive enzymes, etc. and was wondering if anyone had advice on the essentialness of any of these. I did finally cave in during the first couple weeks of being on the diet and started using whey protein (in moderation) but haven't given into the idea of anything else that's espoused.
I was feeling the cramps from the lack of minerals at first, but found if i timed eating high potassium foods (bananas, yogurt, almonds, etc.) in the underrating phase correctly with when my most intense workouts would be, i never really had problems, but I don't know know whether this is really a good idea.

Do you have a problem with Whey protein? Whey protein is fast assimilating, low glycemic and natural (if you order unprocessed, raw whey that is). Regarding your muscle cramps: You could be low on potassium, salt, protein, sugar … As active as you are, I wouldn't worry about consuming a banana, almonds and yogurt. You need to fuel that body of yours.

2. Maybe i just missed something big, but i feel as if the quantity of food that should be consumed during the underrating phase is completely unspecified besides it being minimal, even on the forum. I know you're supposed to listen to what your body tells you for the main meal, but you cant exactly use that as a guide when your fasting.

Generally i,
a) eat several small bowls of spinach (raw, along with everything else in the under-eating phase) throughout the day.
b) 1-4 peaces of fruit + a handful or two of barries
c) small amount of misc veggies (at most a full-sized carrot and some lettuce)
d) a few ounces of yogurt (but only as preparation for hard workouts)
e) almonds (again, only as preparation)
f) a banana (as preparation. Also, i separate this from the "fruit" category since i don't think its wise to consume something as heavy as a banana when you're trying to fast, unless specifically for exercise purposes)
g) Post workout whey (not full 20-25 gram servings though, and only for the workouts that are not close enough to my main meal)
h) and finally there's my tea, mainly green, but i drink plenty of others.

So, is this too much? too little? is there any sort of "zone" that you know is okay?
This also ties into the first question, because if this is too much then my little mini meals to help prevent side effects during workouts probably need to go, which means i have to seriously consider mineral supplements.

Are you doing your heavy, intense (fighting) working out during the afternoon? Are you performing you HIIT (?) workouts during the afternoon too? Have you tried splitting your workouts? If you workout in the morning (lift, sprint) and perform martial arts in the afternoon, make sure to have recovery meals between and after your sessions. Whey protein is very helpful, buddy. It is worth the money.

3. I've had a lot of fun cooking my main meals. its always been impossible (especially after a day of fasting) for me to avoid snacking on cheese nuts and whatever else is within grabbing distance while Im cooking. but i've found if i eat my main salad while i'm cooking i can usually stop most of this grazing. However, some times i spend over an hour cooking, and when this happens there can be as long as 45 minutes punctuating me finishing my salad and starting my main meal. You think this is a problem? if there's a reason to stop this habit then i can probably get over my need to graze, but i don't want to stop the procedure unless there's a good reason to. 4. I remember vinegar distilled foods being mentioned in the book, but don't think clear instructions were given as to weather they were good underrating phase foods (i.e. pickles, kim-chi, and sauerkraut)

It's ok to snack while you cook! I firmly believe so. You deserve it after such a hard day. An hour of cooking is a long time … are you roasting a 200lb pig? Haha. Seriously, if you are happy cooking for so long, continue to do so. Sometimes the easier and more simple the meal, the better. I steam vegetables, cook eggs or beef or fish, eat rice or oatmeal and eggs. Do not complicate the food. You are a warrior, not a chef. Make it easier for you. Salads are great, but you do not have to have one every freakin night.

In regards to fermented foods: Keep that to a bare minimum during undereating…. But why should you care if you're as active as you say you are. I would advise you don't consume much of it, however. Keep it light.

6. Hiking on the warrior diet? I'm not an avid backpacker, but occasionally some friends will convince me to go on a trip with them. (real hiking, by the way, not just 5 miles with a day bag, but 15-50 miles over real mountains with full packs).
I know the idea is that ancient warriors would have done exactly this sort of thing, but i just don't have confidence in the idea of hiking all day without a steady and substantial influx of carbs and protein. But of course, anything you have to give me i'm open to.

You're absolutely right. The Warrior Diet would recommend that you do eat something during the hike. Snack on food. Really warriors do. But avoid those fake MREs. Instead pack yourself a real snack. Nuts, berries, lots of "real" bread that isn't produced with high fructose, hard-boiled eggs, cheese…. 

Ori wants over-weight, obese people to detox and fast. You as an active individual can fast once in awhile. Under eat once in awhile. However, if you are preparing for something (think along the lines of the ancient warrior preparing for battle) then you must eat just enough to fill that body with energy.

Good questions, my friend.

Max

Does anyone here do Jerks with kettlebells? I can't get enough kettlebell Jerks and Snatches

The one scoop of whey is 16grams. It has been a year since my initial post, and I usually take one scoop of whey with 1 cup of raw milk. Another 30minutes later another scoop of whey with water and honey. Then I usually eat my main meal.

I'll make my own sandwhich for the purpose of a post recovery meal/dinner after I have had an intense workout. For instance, yesterday workout was structured as such: 2 x Planks (1minute), Leg lifts (5), One-arm Deadlift 135lbs (5) ... 2 x Clean & Press barbell 135lbs (2) + Lunges (5 per leg) ... 3x Battling Ropes 20 on/off ... [Finisher] Kettlebell Long Cycle 2x28kg 3 minutes (15) = total time 33 minutes.

I was starving after my workout! Yesterday I woke up and drank 1cup of fresh orange/lemon juice with tablet of Shilajit ... at 12:30 I ate spinach salad with mango and almonds. Before my workout I had 1 cup Ginseng.

My sandwhiches for dinner were on whole-wheat bread (no soy added or fructose/sucrose), scrambled eggs (6), spinach, cooked broccoli, cooked onions, olive oil and avocado with salt and pepper - always pickles on the side  :-)  Dessert was Chamomile tea 

Vici, if you find time, please post a day's routine. It could be today's or tomorrow's. I'm just curious to see yours.

Max

If you read the WD you will understand why Concentrate from grass-fed cows is more nutritional.

Vici, as a Marine you will be forced to adapt to all scenarios, and you will eat accordingly to when you are told to eat. When you graduate bootcamp, remember to feed that warrior inside of you. Do not sacrifice food for the sake of detoxing if you are an extremely active Marine. My advice for you: Eat plenty of vegetables, fruit, drink lots of water, and after your workouts, eat eat eat!

Hi Perry! Good question!--Take antioxidants (vitamins) in the morning on an empty stomach or with probiotics, and take a dosage immediately following an intense workout to replenish lost nutritions in the body.

Hey Max, thank you for your respond

Ya like I said .. I'm pretty skinny .. but I really want to gain in some muscles .. 30lbs would be really great  so that's my goal for now
so primrose oil is good?

Honestly, I do not know much about it. I googled it and found many articles concerning its effects. It is a natural herb, high in Omega-6. You'll want to start adding Omega-3s into your diet for balance e.g. cod-liver oil, hemp oil, coconut oil, olive oil, flax-seed oil, etc. Doing so will improve your overall health.

5-HTP I'll be taking it for a week only, because I was really stressed out lately and I heard it helps, but you can't take it for longer period of time. It's 4th day of this one, so I'll put it away in 3 days.

If you're stressed, try chamomile tea, a muscle-tonic which is also anti-estrogenic.

I thought I read about lecithin in the Warrior Diet book, it said that you can take it, but I don't remember exactly what it was about, have to look for it again. I didn't know what to take before workout, so I thought lecithin, I kind a feel more energetic when I take it right before the workout.

I don't have the book with me right now--I'm at work--but lecithin is the name comprised of fatty acids. Soy Lecithin derived from soy oil … Soy is estrogenic. Stay away from it, my friend.

I used to work out with the Spartan workout DVD few months ago(for few days haha), then I stopped until few weeks ago I came across Warrior Diet book, after I bought it and read a little, it sounded like the right diet.

Why does it sound like the right diet for you? Please explain so I may help.

So I started doing the Spartan routine again and now trying to figure out Warrior Diet. Spartan workout has 3 levels, I do the basic level now, to get my body ready for more. So there's: chin ups, push ups, full squats, normal sit ups, bodyweight rows, dive through, sumo squats, twist crunches, sprinter lunge, squat thrust. Each exercise 30 reps.

Is this Steve Maxwell's routine? He is very knowledgeable. However, if you're looking to put some serious muscle and meat onto your body, you have to stimulate muscle growth with more than just your own body weight. Maxwell would say the same thing ;-)

So before bed peanut butter and oatmeal and honey mix

It's delicious. Sprinkle some fruit in there if you'd like and top it with cinnamon.

but otherwise does it look like good plan? I mean the times, 19 hours of undereating, 5 hours eating + rest. I am really determined to follow the diet and workout at least 5 days a week. In the undereating phase I ate berries as well, as Ori suggest in the book.

The Warrior Diet is effective for anyone willing to lose body fat and gain muscle. I strongly suggest, Pilot, that you begin a weight lifting program. If you are serious about gaining muscle mass, then you need to stimulate new muscle growth by systematically stressing/tearing the muscle fibres and rebuilding new muscle cells with plenty of nutrition. If you have questions, message me. - Max

i've been taking 3 warrior whey protein shakes (with organic milk) in addition to drinking the gallon of water and raw hypoglycemic fruits and vegetables during the undereating portion of the day is this the right way to go about it?? someone please tell me

Which type of fruit would that be? Berries, Pears? And you drink a gallon of water a day!??! Good god! That's a lot lol.

Warrior Whey is recommended during the day for an active individual. Are you exercising during the day or morning? Are you physically active?

What do you think of this "plan" I am 6.0" 136.68lbs I want to gain in muscles and reduce the fat, well I don't have a lot of fat, I'm actually kind a skinny, but I can't see my abs yet, there is a little belly

6' 136lbs is a thin, tall man. What are your goals? Do you want to gain 15lbs, 30lbs? It is very possible, but much will depend on your caloric intake and your strength routine.

wake up 7 am
- primrose oil - 1000mg

Primrose contains an Essential Fatty Acid (EFA) omega-6 which triggers pro-inflammatory growth-stimulating arachidonic acid (AA) [steroid hormones].

- 5-HTP - 50mg

I do not recommend "5-Hydroxytryptophan" because it is a naturally occuring amino acid; therefore your body will stop producing it if you continue to take it synthetically. Instead, I strongly suggest that you consume pro-biotics because pro-biotics will improve your ability to convert amino acids.
quote]- Multivitamin
- 2/3 glasses of water[/quote] That's good.

tearound 8 am
- 10mg of whey powder with grapefruit juice

then water water water/tea until around 5pm

- zinc
- soy lecithin

why are you taking soy? Do you know the risks?

after that workout for about 30-40 minutes

Please explain your workouts e.g. 75% Front Squats 3x3 + Weighted Pullups with 35lbs 3x5 ... etc.

- yogurt with banana/kiwi and 25-30mg of whey powder

around 7pm

-vegtables soup/or green salad

around 8pm

- big meal

around 9pm

- second meal plus fruit salad

I strongly recommend peanut butter and oatmeal and honey before bed - if your goal is to gain weight, consume that high carb/high fat meal before sleep  ;-)

If you have more questions, please ask. - Max

Do I have to watch my carbs in the main meal?

JR---you might be consuming too many carbs - watch the amount that you are consuming.

From what I see, you are not rotating between meals of high fat and carbohydrates. Plus, if you're goal is to lose body fat, prepare a meal that is vegetarian based (i.e. eat legumes with eggs). Typically a person thinks that he or she is doing him or herself good by eating "lean" chicken and beef, when in fact the meat, if not organic, is guaranteed to be injected with hormones and fillers.... sad but true.

As I said, eat a few meals that are legumes with eggs, and eat more vegetables with your meal. Try it out for a while.

Max

Any form of isolated amino acids, meaning supplementation, is not permitted on the Warrior Diet because the WD is based on the principles of consuming natural foods, not genetically engineered.