Three weeks on the Warrior Diet

[sresell]

Hi,

I started the WD three weeks ago and so far I've been feeling pretty good. Thought I'd share some info with you guys.

Since I work out every day, I've perhaps been consuming some more protein during the undereating phase than what's suggested but it seems to be working well so far.

During the undereating phase I have been switching up on what I consume but generally consists of: yoghurt, cottage cheese, hardboiled eggs (usually one whole egg and three eggwhites only), apples, oranges, almonds and pistachio nuts. I also have been consuming a cup of coffee in the AM but otherwise only drink water during the day. In any event, it's been relatively easy to adapt to this type of feeding and I feel quite energized during the day.

So far I have gone down from around 205lbs to 197lbs (first time I've been under 200lbs in ten years). I am definitely getting leaner and have felt no loss in strength.

Prior to this diet I had been on a six meals a day program and had lost about 20lbs (and lost about 8% bf) over the course of five months (this was from Jan - May 2003). I had held pretty steady at 205lbs throughout the year although I lost some muscle in the fall due to an injury, fwiw.

Steven

[Connie Brown]

Thanks for the report. These kinds of personal experiences help us understand.

If I may ask, what protein amounts are you consuming during the undereating phase? I notice you are using real food instead of protein powder and that interests me.

[uprise]

Hi Steven,

Sounds like it's all good and working well for you. The only thing I would suggest is eating the yolk along with the white on the eggs. The egg is a vitamin bomb and nature intended for us to eat the whole thing. There is a protein called avidin in egg white that binds with biotin, and if you eat the whole egg there is more than enough biotin in the yolk to take care of the avidin.

Great job and keep us all posted.

[sresell]

Hi ConnieOR,

Prior to going on the WD, my diet consisted of a couple of MRP's (meal replacement shakes) per day. I've never been a huge fan of "engineered food" but the MRP's were a convenient meal.

So in changing my diet to the WD, I decided to also change away form engineered foods to more natural food.

I don't pay particular attention to the actual amount of protein I eat in every meal as I go more by feel than anything else. But since you ask, an average day has been something like this: 3 eggs in the morning (6 grams of protein per egg = 18 grams); One 6oz cup of plain yoghurt mid-morning/lunch (5 grams); One 6oz cup of cottage cheese mid afternoon (10 - 12 grams). On some days I also eat a 6oz can of tuna in the late afternoon (before practice) which counts as around 30 grams of protein... I think. So in total I probably eat around 30 - 40 grams of protein on the average throughout the undereating phase, going up to as much as 60 grams.

As mentioned I also eat an apple and/or an orange throughout the day (for instance I eat a few slices of apples or oranges with my cottage cheese).

Hope this helps.

Steven

[Chuck Sproule]

Hi Steven,

I'm glad you have been experiencing good results so far. Congratulations! You have been doing an "adaptation phase" of the program so far and if you would like to REALLY see some impressive results, you will want to keep your protein servings to under 15 grams each during the Undereating Phase and limit them to every 3 hours or so. Also using "live choices" is perfect like yogourt and kefir or even whey ricotta cheese (as opposed to cottage cheese).

The egg comment posted is bang on as well. Limit yourself to one or two whole eggs (either poached or hard boiled) during the day and you will really start to soar.

Keep up the good work!

Coach Chuck Sproule CST
Warrior Diet Head Instructor

[Connie Brown]

Yes thanks Steven and Chuck that is most helpful.

I also feel great on 3 light meals during the day. eggs, then midday salad with meat, then afternoon yogurt. amazingly similar.

I have to be careful not to be too hungry when it's time to cook though. That totally takes all the fun out of making cooked veggies and a hunk o salmon and the starch.

[Chuck Sproule]

Hi Connie,

If you want to play around with something, try doing exactly what you just stated at night with your cooked veggies, salmon, and starch then switch the next night and omit the starch and eat a couple of handfuls of raw almonds.

This will help your body utilize fat fuel more efficiently. Most I have suggested this to have done very well and dropped a few pounds of fat as a "side effect"

Just thought I'd suggest it.... :D

Chuck

[Connie Brown]

Thanks again Chuck. I will try that maybe as I get closer to where I want to be, where I could see the side effect.