AceVII

[AceVII]

Hallo,

I am new to this site, but I have been reading long before. I have gained a bit of weight and have been doing well so far. My goal is to minimize my fat in my lower abs/back/groin. I workout 20 mins 5 times a week (joint mobility, warm-up not included). I hope you can help me with my goal.
Usually I start my day fasted. During that period I drink a lot of water, some green tea too. Then I break my fast at 1-2 pm with fruits (mostly citrus fruits like grapefruit and lemon and blueberries). When I get home, (~ 4-5 pm) I have a small espresso and start my workout. After my workout I have a piece of banana, take a shower and prepare a big salad.

Usually it contains:
- some sort of salad
- cucumber
- pepper
- tomatoes
- onion
- olives
- olive oil
- 250g cottage cheese
Depending if it is a carb fuel day or fat fuel day I would add different things.

Carb fuel day:
- carrots
- garlic

Fat fuel day:
- avocado
- grounded flax seed

After that I prepare my cooked meal depending on the day.

Carb fuel day:
- soaked lentils
- zucchini
- broccoli
- asparagus
- green bean / peas
- garlic
- onion
- 3-4 eggs

Fat fuel day:
- wild catch salmon
- zucchini
- broccoli
- asparagus
- green bean / peas
- onion
- 3-4 eggs
- coconut oil

On a fat fuel day I might add at the and 1-2 handful almonds. On a carb day I added quinoa but it didn't feel so well. Usually my body does not tolerate grain well so I skipped it. I tried to reintodruce it several times but it failed. Anyone has some suggestions? I could also try to skip it so I would be in a caloric defency and on one Carb day (sunday) to really carb up. That would also be the day where I allow myself some sweet like pumkin cheese cake or loads of bananas or something else ...

[AceVII]

Sorry, forgot to post my workout.

Usually it is time based and I alternate between two. I train at home and use kettlebells. My reps are quite low (3-5/side) and heavy.
Workout I:
Joint Mobility
Warm-Up
10 min one arm clean & press with one arm swings
5 min renegade row
Stretching

Workout II:
Joint Mobility
Warm-Up
10 min snatch/high pulls with push-ups
5 min Get-up
Stretching

About myself: I am 6,4 feet tall (sorry I am not familiar with these units, otherweise 195 cm).

[fdnyceguy]

Hello Ace, welcome to the forum.

You seem to have a good grasp of the Warrior Diet principles. Combined with a suitable workout, you should be experiencing the results you seek.

Of course, I have a couple of suggestions. If you've seen any of my other posts, you should expect my typical recommendation for The Warrior Diet Fat Loss Program E-book. This resource will give you more insight into what a High Fat, High Carb, and Low Carb day should consist of, even more than The Warrior Diet book itself.

Using the aforementioned E-book as a resource, as well as Ori's other books, I have a few recommendations. Initially, I'd hold off on the cottage cheese (and yogurt and kefir, if you'd included those) until after the protein portion of your main meal. In my own practice, I wouldn't include any of them, unless eating fish or eggs. In addition, I wouldn't worry about adding carrots, garlic, or flax seed to your salad, regardless of being a high fat or high carb day. Of course, that is your own decision.

As for your carb day candidates, I would suggest that you eat the protein of your choice with the meal and follow it up with a carbohydrate that you tolerate. Most legumes, such as lentils (which you'd mentioned), are excellent candidates. In addition, with grains (quinoa, amaranth, etc.) not being an option, you can try sweet potatoes, butternut squash, or pumpkin. Regardless of your choice, save the desserts for a low carb day.

In my experience, the practice of the Warrior Diet requires a bit of a redefinition for carbohydrates, proteins, and fats. Unfortunately, in my opinion, The Warrior Diet text doesn't do the best job in this regard. However, the aforementioned E-book does provide some clarification, as well as a three-week program for implementing the diet.

Hopefully, this has been of some assistance.

[AceVII]

Thank you for your response  . I will try to get the e book as soon as possible.

you can try sweet potatoes, butternut squash, or pumpkin. Regardless of your choice, save the desserts for a low carb day.
How do you prepare pumkin? Normally I just mix all those ingredients in a big pot and cook it for 30 mins. At the end I add eggs and herbs. Should I cut the pumkin just in pieces?

Thanks in advance and for taking time to response.

[fdnyceguy]

Ori provides a pumpkin dessert recipe in The Warrior Diet text.

Here are a few more ideas: http://www.bhg.com/holidays/thanksgiving/recipes/pumpkin-recipes/

I say 'ideas' because it is apparent that the sugar laden examples may be smarter to pass by. However, the soup recipes provide a good starting point for ideas (the gingered pumpkin soup can be served as is). The pumpkin cider stew is another good possibility.

In the past, I've made protein bars, slightly modifying the aforementioned Ori recipe. The best approach, would be to try a few ideas then add your own twist(s), for taste, ease, or time.

Give it a try and if you're successful, share the recipes.