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Thread: Warrior Diet

  1. #1
    Eoin Kenny is offline Senior Member
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    Default Warrior Diet

    In regards to the "Warrior Diet" I haven't seen a discussion thread on it here, just some question style threads, I was wondering who else was on it and your experiences. I wanted to share mine here if anyone cares

    I've been on it for around a week now. Hunger is surprisingly non-existent during the day. I'm just eating raw/pickled/fermented vegetables, fruits and some whey isolate also (30g serving). I also use black coffee, matcha tea, some roots like ginger and other things thrown in for lols like cinnamon and lemons. Of course, water is my staple though. Actually, I drink too much of it if I'm honest.

    What I love about the under-eating phase, is that...
    • It's so easy to get the raw food diet benefits that Raw Vegans always speak so highly of.
    • I don't need to carry food everywhere anymore. With the exception of a tubaware of veg/fruit or a protein shake. But these are all so easy to prepare and throw into a bag.
    • It really makes me "on edge" (in a good way) and I am super productive during the day. I WANT to work, exercise, I actually find it very hard to relax. I can't listen to relaxing music without having to stop it and go do something. It has to be active music. I could listen to slow music if I was studying it, but for leisure, it has to be upbeat.
    • Interestingly, the more active I am, the less hungry I get during the day. (just an observation so far)
    • My stool health is the best it's ever been in my life. I attribute this to all the intake of raw (live) veg and fruits. Also, I have around 40g-50g of fiber a day which can't hurt either. But I attribute it to the raw plants because I tried the "high fiber" thing before and it didn't work as well.


    I have found it makes reaching my 2000 calorie cut goal extremely easy each day. I have around 500 calories until around 6pm when I have the other 1500. It's too early to say if it'll negatively impact my muscle or training. I will update about this later, but since Jack Lalanne only ate twice a day (protein) I can't imagine it's going to be bad! It's the same as me now and I feel pretty good. I also took a blood test which will be interesting to compare with another in two months.

    I can't think of any negatives yet... it's just another way of eating, but it seems to work well with the body. If anyone doubts that one big meal a day can build muscle, look at this.


  2. #2
    ad5ly is offline Senior Member
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    For me the Warrior Diet is not a "diet". Its just the way I chose to eat that feels right for me. I have commented about WD in the past. For me it works perfectly. Been doing it now for about 4 years ( with one break for the Parrillo Diet during my barbell training). Biggest benefit I get from WD is that I feel I have regained control over bad eating habits. Prior to WD I would force myself to eat a "healthy" breakfast. Eggs, bacon, toast, orange juice etc..BUT I was usually not hungry in the morning. And everyone said that YOU NEED TO EAT BREAKFAST. With WD coffee, nuts, and berries is all I need during the day. Even then I don't enter into my undereating phase until about 2pm. My life is not centered around food. I am not obsessed with counting calories. WD is simple. It works. I do stuff. I am busy. I feel fully charged and ready to go. I am not obsessed with weight loss. Weight loss just happens without me bothering about it. Liver and kidneys are happy and at high efficiency. Sluggishness is gone. THERE IS NO GUILT - DING! DING! DING!...Sure there is a time period where you adapt to it. But for me I fell into WD on day one because it felt like the RIGHT WAY TO EAT. In full agreement with your post and your bullet points...Dennis

  3. #3
    ad5ly is offline Senior Member
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    Imagine how much more energy Donald Trump would have if he were on the Warrior Diet...hehe!!...Dennis

  4. #4
    Eoin Kenny is offline Senior Member
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    Dennis! You're experience is invaluable since you're the longest running "Warrior" I know of personally, thanks for sharing

    Prior to this I was on a 7 hour eating window (1-8pm) and was typically always forcing the 1pm meal down if I'm honest. I was attracted to this diet because it seemed to line up more with my natural instincts. When you eat something heaving, the flood gates seem to open up and you get more and more hungry quicker. Sticking to liquids, and the "under eating" foods Ori speaks of (particularly raw vegetables) seems to suppress the urge to "Pig Out" until before bed. So like you, I don't really start eating until the afternoon either. Here's the thing though, I don't have any rules! That's the great thing, I have a portion of whey, vegetables and fruit/berries which I eat as it pleases me until dinner, yesterday I did my workout super early so I had the protein much earlier than usual, but it doesn't matter

    BTW he doesn't really suggest nuts in the under eating phase (and in particular not to mix them with whey), have you found them useful? How much would you have?

    How has it effected your workouts? Your strength, endurance and muscle mass in particular? Pavel says that it made him loose muscle, but I think he was probably eating too little protein/calories.

    Last Question: I haven't tried prioritizing carbs or fats each day as a primary fuel source. Have you? It's the one part of the book I'm "choosing to ignore" as I personally like to have a balanced diet each day.
    Last edited by Eoin Kenny; 09-16-2015 at 12:00 AM.

  5. #5
    ad5ly is offline Senior Member
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    I have a handful ( around 16 ) almonds and a small bowl of berries such blue berries, strawberries - any kind of berry, or a small banana if I start to feel like I want something to eat before 2pm. About 4 or 5 pm I eat a large green salad with olive oil and malt vinegar lightly salt and peppered. Btwn 6-10pm I am ready to enjoy the main meal. My taste buds are primed for the feast. I think WD works great for body weight training or kettlebell programs like ETK etc...But for heavy barbell training and power lifting it may effect your progress. Depends on the person I guess. I feel I have loss some muscle mass in addition to alot of fat loss. But I am okay with that. At 60 years of age I need to look at the whole picture with regards to my physical well being. Had a single bypass heart surgery 10 years ago and I don't want to put myself at risk by eating in such a way that I gain muscle AND FAT even if it makes me more physically strong in my lifts. I have a family history of diabetes also to watch out for. Yes WD works for me. I am happy with it. My goals have now shifted more toward to body weight training. Currently doing Naked Warrior and plan to start CC again. Also I am working on kettlebell TGUs and am using "Kettlebells From The Ground Up" as a reference. When I hit 70 years I want to still move like a 30 year old..hehe!! Give the older ladies something to drool about..hehe!! I don't prioritize carbs or fats. I don't sweat the small details of the program. I eat what I know is good - minimize to a very large extent the foods that are "bad". Example: beer and pizza only on friday nights. You may sin yes. Just not so frequently. Biggest point is never to allow UNCONTROLLED eating enter into the picture. Beer and pizza night is a planned event - on friday. Don't let it happen on wednesday. Same with Christmas, Thanksgiving. On planned events let it go and enjoy...Dennis

  6. #6
    Eoin Kenny is offline Senior Member
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    Lol thanks a lot, great to hear. Also, I'm glad you're doing well.
    Last edited by Eoin Kenny; 09-16-2015 at 12:40 PM.

  7. #7
    Eoin Kenny is offline Senior Member
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    Well here's an update...


    • My weight is still going down as per calories in/out. So IMO meal timing is NOT important for weight loss.
    • I have not lost any muscle. In fact I think I have gained some since my exercises have improved all around. Also, my caliper/weight/waist measurements are all saying good things. In comparison to my 2 meal a day approach, it doesn't seem to matter.
    • I have a 3 day cheat weekend. It was my brother's wedding so diet was going out the window. I actually ate an incredible amount of cake and have a lot to drink, I also ate more than anyone else at dinner. (not just saying this, it is a fact, people actually made fun of me for how much I ate). My weight actually stayed the same after I got back home (in fact it went down 100g.) So at the most I maybe gained a pound, which I think it very small if it happened at all. I don't know if the diet has any "magic" behind it, but there's my anecdotal story.
    • Again, exercise has improved in numbers. I only consume 90g of animal protein a day. 30g from whey, and then 60g at dinner in a soup. Everything else is from vegan sources.
    • My hunger is getting much more subdued during the day now, it's almost a struggle to eat vegetables around 2pm.


    Here's my schedule now.
    • Wake up at 7:00am
    • Drink water with sea salt and lemon (one liter).
    • Double espresso at 9am
    • Exercise at 10am
    • Have whey isolate (30g) at 12am along with an orange. (250 calories)
    • Have some raw veg around 2pm (150 calories)
    • Have some berries around 4pm (50 calories)
    • Dinner at 6pm (1500 calories)


    That's it roughly. I don't know if anyone's reading this, but if you're thinking of following the warrior diet I hope it helps. I would advise you have a big soup for dinner with omega 3 flax/chia, with a fresh salad prior to it. I'm not sure about having high fat/carb days yet, I just have a healthy mix each day.

  8. #8
    Eoin Kenny is offline Senior Member
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    Still going very well! All my exercises are still improving much to my amazement. I actually got 20, 20 in my close grip push ups this morning. That means I can finally leave the beginner program and try "Good Behavior". I'm actually tempted to see how far I can take this whole thing.... by that I mean I might try avoid protein until the evening altogether and go vegetarian for a month like Ori recommends.

    If that goes well I'll try vegan also. For anyone interested, my weight is also rapidly going down. I've gone from 87.6KG to 80.1KG during the last 3 months. According to my measurements it was all fat. Amazingly, almost without any hunger at all.

  9. #9
    ad5ly is offline Senior Member
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    Sounds great! Being in control gives you power. And chosing to just let go for special occasions and eat with no restrictions or guilt will help you stay on track over the term provided you get back on program immediately. And yes a one day eating bing occasionally done will add muscle. Don't know why, it just does. Good luck with WD It sounds like it works for you.. Dennis

  10. #10
    Eoin Kenny is offline Senior Member
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    So far it's working! We'll see what happens the next while...

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