Warrior Diet Experiment

[Muscle and Brawn]

Well...this weekend was a cheat weekend. My daughter had 2 birthday parties, and the ice cream and cake kept calling to me. I felt like crap today at work, but I am back on track with my sights on 260 pounds.

Nothing really new to report. I am real anxious to lean out some more so I can do a skin fold reading.

My strength is still going up every workout...I might just turn into a powerlifter yet

I am still trying to master the 20-rep squat. I got up to 18 reps this week. once I get to 20, I will be able to hammer up in weight. The weight isn't the killer for me right now...it's trying to breath after 14 reps.

02/13/2009: Shoulders

Overhead Press

170 x 7/5

Overhead Press

145 x 8/4/3/3/2

Arnold DB Press

25's x 12/8/7/6/6

02/14/2009: Legs

Squats

225 x 18

225 x 4/4/4/4/4

Leg Extensions

55 x 20/10/10/10

Hammie Curls

50 x 17/10/7/6/5

[Muscle and Brawn]

For some reason, my body just does not like to do barbell rows. Even with a moderately light weight, the bicep connection at the elbow feels like it is being awkwardly tugged. So much for switching up movements. I sure wish I had a low pulley.

Though my back workout was light deadlift day, it left me very sore.

My chest day was very good. My weight jumped up in both exercises, despite feeling a bit stressed from an asshole at work.

All is well in Warrior Diet land. I am hoping to hit 272 by the end of February. I know this is only a 10 pound loss for the month, but I had 4 REALLY BIG cheat days due to birthday parties, etc., and have spend half the month just trying to burn off the pounds from those days.

My weight loss rate is still amazing. If it wasn't for my cheat days, I could have easily been on the path to lose 15-18 pounds this month.

02/17/2009: Back

Deadlift (Light Day)

350 x 10

T-bars

155 x 8/4/3/3/2

BB Rows

135 x 9/6/5

02/18/2009: Chest

Bench Press

230 x 8/4/3/2/2/1

Incline Bench

195 x 7/5/4/2/2

[Muscle and Brawn]

Let's start with the bad news...I have lost 7-8 pounds of lean muscle during the last 50 days.

Initially when I started the Warrior Diet Experiment, I set expectations as to what was success and failure. While I am losing fat at an incredible rate, I am also losing muscle. Some may say that this comes with the territory...but not for me. Let me explain.

2 years ago during a cut I was eating roughly 2,400 calories per day. I lost 65 pounds of fat on a standard bodybuilding diet. I also GAINED 7 pounds of muscle...which rocketed me up to 178 lean mass. All this was documented religiously on Bodybuilding.com.

So here I sit, scared to lose more muscle. As it stands, I am on a pace to easily lose more then 15 pounds on this Warrior Diet journey. If I wasn't a bodybuilder, I wouldn't mind so much.

But I am a bodybuilder.

So, eating the same calories on the WD as on my bodybuilding diet, my observations are...

The Warrior Diet is far superior for overall weight loss. A bodybuilding cut diet is far superior (for me) for muscle retention.

Am I abandoning the WD? No. But I am going to make some tweaks. Look for an updated diet plan in the next few days.

[racer]

I would be interested in knowing what you are doing for post workout eating.  I know from your past posts regarding your nightly meals that you and I are eating about the same at night.  YOu are doing a lot more weight lifting than me.  You are lifting heavy weights using your bulldozer method.  I am doing kb circuit for 30 minutes four days a week and Tabata workout on non-kb days.

If I remember, you have been doing string cheese post workout.  I am now eating one container of greek yogurt, full fat and blue berries or strawberries.

I feel the same about losing lean mass.  It is strange because I have lost 25 lbs of fat and 5 lbs of lean muscle...yet I am stronger than ever.

[Muscle and Brawn]

I would be interested in knowing what you are doing for post workout eating.  I know from your past posts regarding your nightly meals that you and I are eating about the same at night.  YOu are doing a lot more weight lifting than me.  You are lifting heavy weights using your bulldozer method.  I am doing kb circuit for 30 minutes four days a week and Tabata workout on non-kb days.

If I remember, you have been doing string cheese post workout.  I am now eating one container of greek yogurt, full fat and blue berries or strawberries.

I feel the same about losing lean mass.  It is strange because I have lost 25 lbs of fat and 5 lbs of lean muscle...yet I am stronger than ever.

I workout @ 4:15 pm, and eat within 20 minutes after that. So my meals generally end around 6pm, and I am in bed by about 8pm.

One of the hidden factors in my lifestyle is my job...I do a lot of physical labor/heavy lifting during the day. I am going to add in more protein and see if this helps curtail muscle loss.

And like you, my strength is way up on the WD. I am loving the diet...that won't change. Just need to find a way to make it work with my lifestyle.

[TheUsurper]

just wondering...

are you doing any more work at your job than you were 2 years ago?

do you think it is possible that 2100 cals may have been too drastic of a cut in calories?  you said you were having roughly 2400 on your previous cut.  This difference could be the reason why you are losing overall weight so quickly, but also why there was so much muscle loss.  2400 might be enough to for you to feed 178 lbs of lean mass, while 2100 might not.

keep up the good work and this log, i can't wait to see the finished product!

[Muscle and Brawn]

just wondering...

are you doing any more work at your job than you were 2 years ago?

do you think it is possible that 2100 cals may have been too drastic of a cut in calories?  you said you were having roughly 2400 on your previous cut.  This difference could be the reason why you are losing overall weight so quickly, but also why there was so much muscle loss.  2400 might be enough to for you to feed 178 lbs of lean mass, while 2100 might not.

keep up the good work and this log, i can't wait to see the finished product!

It's actually easier then it was a couple of years ago.

I have been bumping my caliories up to 2400 total lately...I think that may be playing a role.

And thanks for the encouragement. Despite this minor setback, the WD is simply an incredible lufestyle.

[Muscle and Brawn]

I am going to be adding ...more protein. Still keeping the same fruits and veggies. Not upping those at all.

I am adding 2 protein shakes in watter, 110 calories each...26 grams of protein each.

And adding another piece of string cheese, and some eggs.

I am going to try this for a while, and see how it goes.

[Rachel421]

excellent form in adapting to new challenges, keep us posted!

[Muscle and Brawn]

excellent form in adapting to new challenges, keep us posted!

Thanks Rachel and have a great day.

[Muscle and Brawn]

I feel very inspired today. Every journey has more then a few setbacks. And even though February hasn't been the best month, I am still losing weight.

My last post, I mentioned that I had lost muscle...well, I needed to remind myself that I need to get to a decent weight, and then worry about muscle. I am still going to up my protein a bit, but my general warrior Deit will stay the same.

I can't remember the last workout I've had while on the Warrior Diet where I've lost strength. For DB rows, my adjustable dumbbells are running out of room to hold plates. In 1997, I was doing DB Rows with 120's. I'm almost there again. I'll be using 110's next week.

And my dumbbell rows aren't the pussy, use momentum to get them up kind. I use strict form, and hold the dumbbell at the contraction for a split second.

02/24/2009: Back

Deadlift (Moderate Day)

380 x 10

T-bar Rows

160 x 7/4/3/3/2/1

DB Rows

105's x 7/5/4/3/1

[TheUsurper]

I didn't know you could do dumbbell rows any other way, lol ; ) keep up the good work and improvement

[Muscle and Brawn]

I didn't know you could do dumbbell rows any other way, lol ; ) keep up the good work and improvement

Well, neither did I until the days of Youtube. I'm sure you know the drill...in the quest for heavier weight, guys throw their entire body into swinging the weight up.

[Muscle and Brawn]

I thought I would post about my average diet, pre-Warrior Diet.

The reason I gained weight to begin with (from 1996-2000, I gained 70 pounds) is because I ate over 6500-8000 calories per day on the weekends...and about 5,000+ during the week. With this lifestyle, I was still only gaining less than a pound a week. If you consider I gained only an average of 17.5 pounds in a year, it's more like a third of a pound each year).

I know 6,500 - 8,000 calories sounds insane, but it's the gospel...if not understated on some days.

An example Saturday...(this is an average day for me)

4 Pop-tarts w/4 cups milk for breakfast (or a boat load of pancakes). 1,400 calories

Moderate lunch w/Mountain Dew. 1200 calories

Big dinner (Saturday night is our big meal night). 2000 Calories +

7pm. Entire bag of tortilla chips w/salsa or nacho cheese. 2000+ calories

9-10 pm. Movie time. Kids are in bed. Half gallon of ice cream (or more). 2000+ calories

This is 8,600 calories, and I was eating it, or something close to it, every Saturday and Sunday.

And generally my daily calories are only 5,000 because I was at work.

I can generally maintain weight @ 4,000 calories. My job is very physical, and I am always working hard on the weekends (in the yard, or, like last year, I remodeled my mother's house, drywall ceiling and all).

My metabolism has always been insane, and still remains comparably so. But my appetite has always been bigger.

Anywho...back to present day...

My chest day was very good. I moved up in weight, and hit my reps easily...so I will be moving up in weight again next week. As I have stated, my motivation is VERY HIGH right now. I want to rock and roll, and knock the weight off.

02/25/2009: Chest Day

Bench Press, 235 x 7/4/3/2/2/2

Incline Bench Press, 200 x 8/5/3/3/1

[Muscle and Brawn]

http://www.youtube.com/watch?v=zICozD7ubzM