New Warrior!! Excited to give this a try.

[bearpaws1973]

Definately not sick in the head! Deads -n- Squats..... The only way to pure power (cleans and snatches too....).

[bearpaws1973]

Milone, and Dano looks like we are the only ones interested in the warrior diet right now?

[milone]

Yeah, kind of disappointed with this forum...it says there are over 1600 members but nobody else seems to be contributing. I just joined up at bodybuilding.com forum  There are tonnes of posts about the warrior diet over there...some are from haters that try to dis-credit the merits of such a diet but there are some great posts from fellow warriors such as ourselves who have learned the true merits of such a lifestyle. Check it out...my name is Milone79 over there.

[milone]

Woke up and had a 30 min. walk today...an apple, berries, carrots and grapefruit for under-eating phase...

Big Heavy Back Day at the gym today...made the mistake of watching too many old bodybuilding training videos on the net lately and had one of most balls to the wall workouts in years....went up 50 pounds in the dead lift since last week...still about 80 pounds shy of my all time heaviest but I am only 169bs now and I was 213 then...went up in weights for the cable lat pull downs and and a great ab workout too...did tonnes of grocery shopping today which is part of the warrior lifestyle now I always have as much fresh organic nutritious foods in the fridge for my massive feasts..Had a protein shake with a tbs of dextrose powder and creatine monohydrate..(have not used creatine for over 10 years and can't believe how cheap it is these days compared to what I used to pay for this stuff)..I decided to try out the old creatine again because I always got really good strength and recovery gains from it in the past. ..then I had my usual big salad with mixed veggies...then I had two turkey cutlets fried in butter with a side of fresh steamed yellow string beans....followed that up with a third and final turkey cutlet with some baby carrots on the side....then I had another protein shake in water....5 scrambled eggs followed by half cup of organic oatmeal...gonna make one final protein shake with ice as a treat..lol...then maybe a short 20 min walk outside since its very warm this evening...tomorrow morning I have an outdoor exhibition game at 10:00am and an indoor game at 6:00pm for my other team...will be a high energy expenditure day tomorrow so I need rest tonight and some extra protein during the day tomorrow in the form of a shake after the first game...wil let you all know how I make out.

[milone]

Back was sore today but after the crazy work out yesterday it's little surprise...I played my first outdoor soccer game today and even though it was an exhibition we won 6-3...4 of our goals came by way of this warrior..lol...started off the season on a great note...it felt really good out there..much better than indoor soccer....Food was mainly the same today except for the inclusion of a shake right after this morning's game...Had an indoor game at 6:00pm tonight also which we tied 1-1 Normally I would be exhausted for a second game but my new warrior lifestyle gave me lot's of strength and endurance..a teammate of mine is also slowly experimented with the warrior diet after seeing the results I have achieved and looking into the philosophy of it on his own and he also agrees that his strength and endurance on the field is up...he even commented on how fast his legs recover now with hardly any pain after soccer. Tomorrow is leg day iis my favorite but if my back is still as sore as today I will probably do chest and biceps tomorrow and do legs on Tuesday so I can squat..I plan on upping my weights on the squat rack so I want to be ready....

[milone]

Regular under eating food today...went for 30 min. walk at lunch...

Shoulders and Biceps tonight...gonna try legs tomorrow if my lower back is recovered enough..
Very strong tonight..did some tri-set for shoulder..dumbbell seated shoulder presses+ dumbbell side lateral raises+dumbbell shrugs,,,,then barbell upright rows+bent over lateral raises to hit the rear delts...for biceps I did cable preacher curls super sets with alternate dumbbell curls and for my 3rd super set I did a drop set...felt great!!!

Post workout shake was a scoop and a half of whey protein in water with a scoop of dextrose powder and creatine

Large salad with the usual ingredients
Chicken breast with rosemary and cayenne in butter
yellow string beans
Proteins shake
 then i went for a 20 min. walk to digest a little
6 eggs (scrambled)
Oatmeal
One final protein shake still to come before bed time

No hunger at all during the day today...tonight I eliminated a few things like the pistachio nuts and the almond juice in my protein shakes to lower the overall calories a bit...I thought the abs looked  a little smoother today and my suspicion was right as I was about 4 pounds heavier on the scale but I think most of that is the creatine taking effect...I will have to monitor this closely...overall pleased with my progress so far....

[Rabnud130]

How much have you seen your strength go up?

[milone]

Tonnes surprisingly!! I have done several low carb High protein moderate fat diets in the past for bodybuilding and one of the worst things about them was seeing my strength in the gym plummet...with this diet my strength has been steadily increasing every workout...I am at 170lbs now and am almost moving the  weights I used to play with at 190lbs.  If things keep going in this direction I may reach some personal bests at 30-40lbs lighter than my heaviest most muscular body weight.

[milone]

Another day wrapped up....Under eating phase was the usual...

Leg workout today!! Yes.. Squats up another 40 pounds...3 plates a side on the squats...super sets with calf presses...I cant believe I climbed back to 3 plates so fast..have'nt squatted that heavy in years.and never at such a low body weight!! rest of the work out was amazing...did dumbbell lunges with 40 pounds in each hand...stiff leg dead lifts, leg curls, seated calf raises, and finished off with 10 minutes walking on treadmill to flush out the lactic acid and then 10 minutes of stretching...

Post work out shake 2 scoops of whey in almond juice with dextrose and creatine

Usual salad with all the fixings

Chicken in coconut oil and yellow beans in olive oil

1.5 scoops of whey in water + 1 tbs of coconut oil

6 scrambled eggs

Oatmeal

Blueberries and yoghurt

One final protein shake 1.5 scoops in water and 1 tbs of hemp seed oil

Loving my gains in strength....the only problem is I'm getting bitten by the bug to build some more muscle and that's the total opposite reason why I got back in the gym in the first place...initially I just wanted to do some sports specific training to improve my soccer playing and to lose some extra body fat to see how lean I could get....lol  Damned!!  lifting weights is addictive....oh well I will keep doing what I'm doing for now and if I gain any extra muscle on the WD then its just a bonus....if my strength keeps going up like it has been I don't see how I wont gain a little muscle as size is a side effect of strength..(wont be a bad thing) :-)

[Rabnud130]

That's awesome man. For some reason I've hit a plateau recently on my bench.

[milone]

Plateaus happen and they suck when they do but you just have to evaluate everything!!! Maybe an extra 100 calories is all you need here or there to get your strength moving upwards again...sometimes its like I know my body needs some more fat so I take a tbs. of coconut oil or have a few extra eggs at night...little adjustments to the diet will make big changes in the performance at the gym...also dont underestimate rest...making sure you give yourself those well needed hours at night will make you stronger...make sure you are getting all your vitamins/minerals...drinking enough water..mix up the exercises...remember the body adapts to things quickly...try some different exercises, different rep. ranges...different order of things then come back to the bench and see what happens....pay attention to all the details and I'm sure you will discover what little adjustment you need to make to bust through the plateau.

[bearpaws1973]

Sounds like your doing great! You're adding muscle for your sport, you're just staying lean too. Keep on the path you are on, if add 5 lbs. of muscle it will really show due to your leaness. I would be willing to bet that your muscle density is amazing too.

[milone]

Thanks...I like to think my muscle density is pretty good but other may disagree...lol  I am so happy with the rate at which my strength is increasing..using the 80 pound dumbbells for incline presses now on chest day...2 months ago I was only using the 40's...I think I may get back to the 100 pounders pretty soon(what I used to lift when I was 200+ pounds) if I keep going like this...I did GAIN about 6 pounds in the past week...I attribute most of that to the fact that I started using the creatine again..my body fat has not really increased from what I can tell but my strength is going up and my t-shirts are fitting a bit tighter som perhaps I am gaining back some of that old muscle from years ago?? I didnt think it would be possible to gain muscle and lose fat at the same time but apparently it is if you are coming back from a long lay-off...

[Rabnud130]

Ehh I don't know about adding extra food, I'm a wrestler so I'm really trying to stay at the weight I am.

[milone]

I see...well than consider switching things up a bit...for example if you are eating chicken everyday for your protein source switch to fish for a while or vice versa...my point is to continue to make changes to your diet and training routine and you will bust through plateaus no time...little things add up to big results in the end. Good luck