No results

[Ferna5]

Hello forum,

I have a couple of questions and I hope someone can help me out. I'm going to try and make this straight to the point. Short and sweet. I just started the warrior diet a couple of weeks ago. I have changed my routine and I really haven't seen much results since I started. I under eat during the day. I only eat raw vegetables if anything at all. I also have some coffee or tea during the day (a few cups). I train very intensely 3-4 times a week. I don't really take any post training nutrition mainly because I don't have enough money to get anything yet. My dinner usually consists of a very large mixed salad with either avocado or some olive oil. I have some meat after that. I order free range hormone free meat whenever possible. Usually after that I'm pretty full. On occasion if I want to eat a little more I'll eat some kind of nut (soaked and dehydrated). Whenever possible I eat organic everything. I do have cheat meals (sort of) once a week or once every 4-7 i incorporate other foods that are not ideal. I'm not very fat. I just want to get really lean. I might be around 10% right now and I can't get any leaner and I don't know what else I need to do. When I look in the mirror I feel like I'm storing more fat than losing. Is it normal to gain fat in the begging? I follow proper food combining and I eat whole foods more often than not. Any help or input would be great. Thanks

Alex 

[fdnyceguy]

Ferna:

To return the favor, I will briefly welcome you to the forum and respond to your post in turn, short and sweet. Though not in the single digit category, with regard to body fat percentage, I would like to provide some insight.

For those not blessed with outstanding genetics, breaking ten percent body fat requires disciplined nutritional, resistance, and cardiovascular strategies. Cheat meals, generally speaking, are not on the agenda.

However, as I seem to do on most of my posts, if you only need to lose two to three percentage points (being at ten percent), I would recommend the 'Warrior Diet Fat Loss Program' E-book. This will, unlike the book itself, provide a detailed eating guide to lose stubborn fat. (With my own experience, and your financial situation, in mind, I would not recommend 'The Stubborn Fat Solution' E-book, as this provides a hard sell approach for the variety of Defense Nutrition supplements.)

As indicated, someone below ten percent may be better suited to respond, but I hope the information I've provided is beneficial.

[Ferna5]

I know the cheat meals got to go. It is usually the month of December that usually gets to me. I'm not so concerned about the training. Right now I am in a metabolic phase and I have been doing high intensity circuit training 3-4 times a week. How long have you been doing intermittent fasting for? How long with this type of eating does it take to see some type of change?

[Geronimo8201]

Just remember that getting into the single digits and keeping it there is very tough.  With this diet, it's important to know that your body needs some stored fat to burn during the day while you're in the undereating phase, so you don't want to knock down to below 6%.  Also, the majority of the vitamins our body requires are fat-soluble.  The way we eat (or don't eat) during the day, we need these stored vitamins to be released into our bodies, since we don't receive them from food.  When you overeat at night, you need this body fat in order to store up the vitamins and energy for the next day.  So don't be in too much of a rush to kick down your body fat percentage.  You've been with this diet for only two weeks now.  First take some time to enjoy the increased energy and sense of awareness during the day.  The rest will fall into place and you'll find that your body finds a very happy equilibrium with your body fat percentage.

However, if you really want to kick that fat percentage down, then definitely skip those cheat meals and kick up the workouts.  Don't necessarily train for longer time in a session, but work in multiple sessions in a day or try and kick in some interval training.  Just remember that you should NEVER give up on eating fats completely.  They're an essential part in your diet and your hormone balance, energy, and sex drive depend on it.

I also noticed that you said you don't have a post workout meal plan just yet due to lack of funds.  Post workout meals don't have to be expensive or fancy protein powders.  The spartans didn't have triple cold-pressed whey protein concentrate.  Eat some low-fat yoghurt with berries after a workout, or a half cup of organic oatmeal with some real maple syrup and bee pollen.  Just make sure you keep the balance of protein, fat and carbs in check with what you ingest after a workout.

Good luck.

[Geronimo8201]

One more thought, Ferna.  It seems as if you have a pretty organized training schedule.  One thing you're going to need to do is to totally shock your system.  Change your training around.  If you're doing the same stuff every week, you're going to need to switch it up.  Not just the intensity, but the exercises and frequency as well.  Your body usually adapts to a routine in two weeks and then stops responding positively and just maintains that as the normal equilibrium.  So use two weeks as a guideline for keeping a workout routine.  After two weeks, throw something new at your body.  Whether it's a changing the exercise, throwing on more weight, going a minute longer, etc.

[fdnyceguy]

Ferna:

Geronimo has shared some good information, particularly with regard to recovery meals. These are covered in both The Warrior Diet and Maximum Muscle Minimum Fat. Of course, they are also mentioned in the E-book I recommended (The Warrior Diet Fat Loss Program.

With regard to your inquiries, I began utilizing the Warrior Diet in July 2008, losing 5% body fat in the first three months. Had I followed the E-books protocol, rather than my interpretation of the book, the results would have been better. However, the slight loss coupled with the increased stamina and overall well-being was well worth it. The latter results were much faster.

Apparently, my opinion is biased, and you will probably go through a potentially unpleasant transition period, but I find this nutritional strategy beneficial and do not hesitate in recommending it to others.

Good luck with achieving your goals.