RoaringMad Mac's Warrior Diet Log.

[RoaringMad Mac]

Although I have not got my book in yet I will post this up here to make me accountable.

The way I look at it I have nothing to loose.

I will start from what I have had today. Not the week as I am starting this today.

I will also post my workouts.

[fotakou]

Hello there Mac and welcome to the forum!Since yo have been asking quite some things in the forum i decided to take every question of yours and try to reply it in whatever way i think is right.So lets start

http://www.defensenutrition.com/forum/index.php/topic,1339.0.html

I think that undereating and not fasting during the day is a really good way to introduce everyone to the warrior diet.When i started the wd i was eating fruits with the 6 meal frequency and honestly i did not have any problem with hunger.As time passed i found out that i was able to last longer without food during the day and eventually started fasting during the day.I also wanted to see if the theory that fat burning enzymes are produced with fasting and i measured my body fat in the morning and one hour before my dinner.I noticed that my bf around dinner was 0,4% lower than the morning one.Also,by the end of the day if you have fasted and then you workout you will see post workout that your body is leaner.The really interesting thing is that i did not notice that level of leanness even when i ate a fruit in the morning and nothing else until my dinner!
Your mind is not playing tricks if you see that your pants are buttoning better.It happens!People with excess weight will notice a really big weight loss after starting the wd
Now finally,regarding metabolism.Since i switched back to 6 meals for one week i can tell you that your metabolism WILL lower.I dont think that you have to worry that much though if you are eating light during the day.After all its pretty hard to eat much more than your maintenance calories at your overeating phase,even with nuts
So in conclusion,you dont have to worry that much about fasting or undereating.Start with fruits(just dont eat 10 bananas in one sitting) and perhaps some egg.See how it goes for you and if you hit a plateau,then try fasting

My question would be then. would it be optimal to workout in the morning. such things like Resistance training, and cardio.

But then after the workout would you refuel with moderate protein and simple carbs just a small amount being we are talking about undereating durning the day. Then have your overeating meal at night.

The post workout meal has been around this forum for quite some time.I have noticed though that when i workout in the morning,either being resistance training or intervals,i just dont feel hungry after my session.So i would try to eat something reaaaally light.Try a tablespoon/teaspoon of honey/agave syrup/fruit marmalade and a small amount of protein like 2 eggs.I have read in rosstraining.com that one guy has fasted even after training and he had not seen any problems with muscle loss.So i guess that the post workout meal is somewhat over rated.I also read an article here
http://www.t-nation.com/article/diet_and_nutrition/the_top_10_post_workout_nutrition_myths&cr=
that has some really interesting post workout myths.Personally i will try to workout and then keep fasting.I will inform you if i see any substantial difference

And now some rambling
The warrior diet is awesome,simply put.I dont care if my ancestors ate like this,i believe that if we could put one of them in todays world they would just eat chocolates,cakes,cookies.The problem with every diet is that you just dont feel satisfied.You always tell yourself "Mmm thats too much,lets eat less chicken/nuts/rice" and stuff like that.With the wd you just eat until you feel happy and thats really important since it makes you feel FREE.I have not lost many kilos with the wd(i didnt have too either)but i still went from 80kg to 76.5.I guess it ok since i feel alright with my weight.My budget is also way better!So man good luck with the wd.I think that you will find a way of life,and not diet,that you shall keep for the rest of your life

Bye!

[RoaringMad Mac]

Thank youi so much this has been so helpful. 

In the nest post I will put up a complete history of me and a link to some pictures so hopefully I  and you can tract my progress better while doing this diet.
Or way of life to say it better.

Hello there Mac and welcome to the forum!Since yo have been asking quite some things in the forum i decided to take every question of yours and try to reply it in whatever way i think is right.So lets start

http://www.defensenutrition.com/forum/index.php/topic,1339.0.html

I think that undereating and not fasting during the day is a really good way to introduce everyone to the warrior diet.When i started the wd i was eating fruits with the 6 meal frequency and honestly i did not have any problem with hunger.As time passed i found out that i was able to last longer without food during the day and eventually started fasting during the day.I also wanted to see if the theory that fat burning enzymes are produced with fasting and i measured my body fat in the morning and one hour before my dinner.I noticed that my bf around dinner was 0,4% lower than the morning one.Also,by the end of the day if you have fasted and then you workout you will see post workout that your body is leaner.The really interesting thing is that i did not notice that level of leanness even when i ate a fruit in the morning and nothing else until my dinner!
Your mind is not playing tricks if you see that your pants are buttoning better.It happens!People with excess weight will notice a really big weight loss after starting the wd
Now finally,regarding metabolism.Since i switched back to 6 meals for one week i can tell you that your metabolism WILL lower.I dont think that you have to worry that much though if you are eating light during the day.After all its pretty hard to eat much more than your maintenance calories at your overeating phase,even with nuts
So in conclusion,you dont have to worry that much about fasting or undereating.Start with fruits(just dont eat 10 bananas in one sitting) and perhaps some egg.See how it goes for you and if you hit a plateau,then try fasting

My question would be then. would it be optimal to workout in the morning. such things like Resistance training, and cardio.

But then after the workout would you refuel with moderate protein and simple carbs just a small amount being we are talking about undereating durning the day. Then have your overeating meal at night.

The post workout meal has been around this forum for quite some time.I have noticed though that when i workout in the morning,either being resistance training or intervals,i just dont feel hungry after my session.So i would try to eat something reaaaally light.Try a tablespoon/teaspoon of honey/agave syrup/fruit marmalade and a small amount of protein like 2 eggs.I have read in rosstraining.com that one guy has fasted even after training and he had not seen any problems with muscle loss.So i guess that the post workout meal is somewhat over rated.I also read an article here
http://www.t-nation.com/article/diet_and_nutrition/the_top_10_post_workout_nutrition_myths&cr=
that has some really interesting post workout myths.Personally i will try to workout and then keep fasting.I will inform you if i see any substantial difference

And now some rambling
The warrior diet is awesome,simply put.I dont care if my ancestors ate like this,i believe that if we could put one of them in todays world they would just eat chocolates,cakes,cookies.The problem with every diet is that you just dont feel satisfied.You always tell yourself "Mmm thats too much,lets eat less chicken/nuts/rice" and stuff like that.With the wd you just eat until you feel happy and thats really important since it makes you feel FREE.I have not lost many kilos with the wd(i didnt have too either)but i still went from 80kg to 76.5.I guess it ok since i feel alright with my weight.My budget is also way better!So man good luck with the wd.I think that you will find a way of life,and not diet,that you shall keep for the rest of your life

Bye!

[RoaringMad Mac]

Age: 36
Height 6'2
weight: Right now 360 ( Yes that is too much right now and I am coming down every week.
Job: Collectioins Manager for my Families Company/Retired Police Officer.
Location: Birmingham Alabama.

My story is in a nutshell. I have been lifting weights since I was about 10 years old ever since my My step dad Actually more of a father to me than my real dad. he had me lifting weights only doing the bar and getting my tech down training with him in Martial Arts learning to be flexible. Started playing football my 7th grade year and by my 9th grade year I was on the varsity football team in Louisiana where we lived. I moved to Mississippi my junior year in High school and played football there also and also got into Power lifting. I won several meets in high school before I graduated and went to Junior College to play Football at Hinds Community College . After that I went and walked on at Louisiana State University where I played until I finished college but dropped out after a nerve injury in my neck in 1993.

At this time I went to work with an uncle of mine and kinda strayed away from weights and my roots for about 2 years where in this time frame about 1994 I got married and got into Law Enforcement. The first big jolt to me was in '94 when I went to the Police Academy and failed my PT run which was a blow to me and made me wake up. At this time I was a deputy sheriff and had a take home car . After I flunked out of the Academy I had to turn my car back in and I did not even have a car. At this time I had gotten my weight up to around 400 lbs. Thank God I only lived 3 miles from work, where at this time I bought a Mountain bike and started biking to work everyday. Early in 95 I got back into the gym. I started losing weight and going to the gym everyday as soon as I got a car. still riding to work on the bike and using the car to go to the gym . The gym was 20 miles away.
I them meet a lifelong friend Named Robert Rothrock a massive bodybuilder who in 1990 beat Flex Wheeler in the NPC Junior Nationals. I will post some pics of him later if anyone wants to see them. I worked out with him for 4 good years and got into serious power lifting making some really good gains in the state Of Mississippi. Bench record of 610 squat 1,010 and a dead lift of 865lb. I stayed with the power lifting thing until I got a chance to go back to the academy , see all this time I was working back in a County Jail also. I was hired at a small Police Department named Canton Police Department. If you have seen the Movie " A time to Kill " that town is where I worked. that is where the movie was filmed. I trained hard getting ready for the police academy and got down from around this time about 320 to 300lbs. I passed the academy with flying colors actually getting out of shape going to the academy. I then worked in Canton and continued to train until we moved to Alabama where my wife got a job working wither her dad.She had to move to Alabama while I was still working in Mississippi you cannot pass on  this type of jobfor her. For two years I traveled back and forth from Ms. to Alabama looking for a job in Law Enforcement and not being able to train like I wanted. I finally found a job here at this college where at first it was a bumpy ride because I did not want to work at a college.
I worked at Birmingham Southern College for 4 years. I finally got a chance to come work for my father in law where I am now the collections manager.

One of my best things I am proud of is that even though I am a big guy I am still really active. I just fear becoming a (jabba the hut) type of person.


I have been here now for 2 years. The biggest challenge for me is I sit at a desk all day.
It is very important for me to get my weight under control. Everyone in this office is wayyyyy overweight and I am the only one that worksout.

I have tried for years now to get my family memebers to workout or follow diet plans with me. It just ain't happening. So I have come to the conclusion that I am only worried about me and if they see the way I have changed maybe they will hop on board.


On another side note. I am the admin for the website http://forum.illpumpyouup.com/index.php

Even though the website is a bodybuilding and supplement website. I have geared it in such a way that all aspects of working out and diet and health are discussed.

I have been trying to introduce the Warrior Diet on the forum but I have not gotten a lot of response back to it mainly because most of them are still sold mainly on the 6 meals a day plan. LOL. With time and hopefully seeing that I can change my body compisition this will bring a large amount of followers to the warrior diet way of life.

Now with that said I know this will not necessarily crack some people that are trying to get as big and strong as they possibly can but for me it is a new dawn.

Here are some things I am trying to acomplish

• I want to get my weight under 300
  I want to not have my feet and ankles hurt anymore from carrying aroung so much weight
  I want to kinda get away from the traditional workouts that I normally do.
  I want to still have the freedom to eat and not feel guilty.
  

Those are just some of the small things.

There is so much more that I could discuss but I will save that for later. Hopefully some of you guys will filter over to my website and look around and get to know me better while I stay over here and get to know you better.

So far I have seen some really good people here, and I feel very welcome here. I will definately be around.

I will end this now as I have experience in knowing that to much gets boring fast. LOL.

[RoaringMad Mac]

Here are some recent pics of me. and also pics of my gym LOL.

(http://img.photobucket.com/albums/v627/kmcentyr/DSC00810.jpg)

(http://img.photobucket.com/albums/v627/kmcentyr/DSC00809.jpg)

(http://img.photobucket.com/albums/v627/kmcentyr/DSC00807.jpg)

(http://img.photobucket.com/albums/v627/kmcentyr/th_MOV00793.jpg) (http://smg.photobucket.com/albums/v627/kmcentyr/?action=view&current=MOV00793.flv)

(http://img.photobucket.com/albums/v627/kmcentyr/Me11-03-08-1.jpg)

(http://img.photobucket.com/albums/v627/kmcentyr/apicofme-1.jpg)


(http://img.photobucket.com/albums/v627/kmcentyr/Picture0042.jpg)

(http://img.photobucket.com/albums/v627/kmcentyr/Picture0052.jpg)

(http://img.photobucket.com/albums/v627/kmcentyr/Picture0132.jpg)

Those are some older pics of my gym I now have it set up differently and I also have a leg press as well.

[RoaringMad Mac]

Well, I got my book in yesterday and I am ready to start reading.

[RoaringMad Mac]

I'm 35 pages into the book right now and I cannot put it down.

[RoaringMad Mac]

I figured what I was going to do as far as my workout goes.

I will be getting away from the normal bodybuilding routine I normally did.

This is what I have planned on doing now.

I am in a sense starting over

I want to do more compound movements

Every morning I will be doing my stationary bike for at least 30 to 45 minutes.

3 days a week preferably Tuesday, Wenesday, and Thursday I will be doing compound exercises in the afternoon.

Tuesday
10 minute sprint on Stationary bike
4 sets of Deadlifts.
4 sets of Lat Pulls

Wenesday
10 minute sprint on Stationary Bike
4 sets of PowerCleans
4 sets of Seated military Press

Thursday
10 minute sprint on Stationary Bike
4 sets of Barbell squats


Like I stated I am wanting to get away from traditional isolation movements. In my powelifting days I pretty much did this same type of workout but take out the CFT aspect of fatigue first.

I feel that Keeping these basic powermoves and building on them each week will tax me even more.

I cannot jump rope or do some of the other stuff some of you lighter guys can do, so I am trying to tax the muscle as quickly as possible with as much bursting energy as I can muster.

Maybe later on I will be able to do some of the bodymovements but being heavy I am limited to what I can do in an explosive manner. I will start off with 4 sets but as my strenght and conditioning get better I will be adding weight and possibly more sets. Not so much as to where I would be doing something like the German High Volume which I am well versed in but not short from it.


Also, The reason For working out on Tuesday,Wenesday, and Thursday is I cannot work out on Friday Evening as I will be at Deer camp. Being the hunter. LOL. These three days in a row are what is available but I will be able to do cardio in the morning 5 days a week.

What do some of you WD vets think about this ?

[RoaringMad Mac]

starting this over again as My wife is on board with me this time which is great.

[clake16]

good deal .... support always helps.  Keep us posted/ask anything you need to know!

[RoaringMad Mac]

I'm slowly getting her into this. She is not a typical raw veggie person. But fruits are okay. This week end will be interesting throughout the day to see how we do. I stay active outside most of the day so that will help.

[liza4kit]

hey there most of the worriers use medicines and gain weight doe it infect later and does it hav any side effect

[RoaringMad Mac]

Just wanted to update on what I've been doing.

I got off the warrior diet last year and low and behold gained alot of weight back.

About 2 months ago. I started going back to school for Physical Therapy and well..... to make a long story short started thinking about what really made sense to me so I re read the warrior diet book and also Maximum Muscle Minimum Fat.

Being that I am a rather large guy. I had gotten to over 400lbs. Being a Power lifter and now all the past of lifting heavy weight has caught up with me. Injuries galore. I'm not bitching but I have a job now where I sit at a desk and it is killing me. That is the reason I went back to school to do something else where I will keep mobile.

It was a blessing and a curse getting this job working with my family. But sitting at a desk all day has made me gain so much weight so I got back to the gym I used to be a memeber of ( had a home gym for about 4 years)..... Eating at this office for lunch is about as terrible as it can get. No one here things about nutrition. It is fried food. Fast food. Sweets you name it. The situtation is really bad. I had to make a change.

So. About March I Got a new Road bike. Of course it had to be a big boy bike. Started riding about once an hour around the parking log here at work. But I was still Grazing food like normal. So summer time comes and I start going to the gym at lunch time and then still eating the lunches. I was going to get everyone food so no one would bitch about me being gone.

We went on Vacation in July to the first of August and when I came back there were some things that happened and I had to make a change. It was do or die. So this was when I started and re read the books.  Since I was in school too I started doing intermitant fasts on Monday through Wensday. then I got better and just stopped eating breakfast and lunches here at the office. Only eating at night but the hard part was on school nights when I would have to wait an extra 2 hours to get home and eat.

To make a long story short. I'm about 40 lbs down now. Doing my workouts at the gym. I can't do do much leg stuff right now because I have a torn Meniscus and I'm having surgery on the 23rd of this month.  I can still do my stationary bike. and a circuit program I do everyday to do as my workout.

Long story short. If it was not for the Warrior diet I would not have lost this weight. I try to talk to some of the people at the gym  about it but of course most of them are so brain washed and all I hear is your metabolism is going to come to a screeching halt you need to be eating 5 or 6 small nutritional meals a day. I'm like Yeah I've heard this before people It has been preached over and over and over. ETC......... I just get tired of the Grazing all day...... trying to plan meals and thing about food all day..... long. I feel free now. Don't worry about food until the end of the day. Then it is celebration time. Food tastes so much better to me. See..... I'm a pretty good cook to and I'm able to cook really good meals and eat them now with out guilt.

The proof is in the pudding so to speak because Like I said I'm down roughly 40 lbs and continuing to go down. I have not lost strength but I'm not trying to Power Lift anymore either. I'm not worried about that.


I have just recently started about two days under eating just a little bit in the day time with like some quick digesting protein in the form of a boiled egg but that is about it. Mostly water and coffee through out the day.


Well that is about it. I am going to be reading alot on this site and trying to bring people from my site over here to make them read some.

See ya guys later.
 

[boardmod]

please check this

http://www.youtube.com/watch?v=veF-Dm6j-_c
Controlled Fatigue Training
by Ori Hofmekler (Creatot of Warrior Diet and Controlled Fatigue Training)
Featuring Mark Simmons (US SPECIAL FORCES)