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Health / Re: To those who are/were on the Warrior Diet..
« on: February 09, 2011, 07:00:44 pm »
Hi Caveman,
I've been on the warrior Diet (tailored to my needs) for 4 years, so I have a pretty good grasp of it. On the other hand, I started Raw paleo 3 weeks ago, so I am still tweaking things to combine both approaches in an optimal synthesis. What's an optimal synthesis ? Well, I still need to find a way to replace the carbs to solidify my stools
Yet, as to the problem of not bulking up enough on the WD, I can offer a few pointers. Brad Pilon, intermittent faster and body builder dug through the research (you get all the references in his book if you care) and proved that you build muscle with 1 to 2gr of protein per kilo. Anything above that is pretty much wasted. So you shouldn't have to eat that much meat to start adding muscle to your frame. Yet all IFers I have heard about advocate post work out nutrition, as it promotes anabolic activity. Ori even has his own brand of whey, and said in his late radio show he "grazed" over it all day when he was teaching athletic workshops .
So about 20 to 40g of protein (from whey, raw eggs, or hemp protein) mixed with fruit to maximize absorsion should do the trick.
You can also time the end of your workout with the begining of your 4 hour window, as does Martin Berkhan from leangains (great resource!). As a sidenote he advocates a much larger timeframe for eating.
Although this article goes to great length to promote expensive supplements, it's also the success story of a hard core bodybuilder who made the WD work for him, so you may want to check it out (hope it's ok to post links):
http://www.t-nation.com/free_online_article/most_recent/the_pulse_feast
Personally I've not found it a problem to build muscle while doing IF, but it's also a question of your definition of IF and truly the 3 people I've mentionned have a different way of applying the principles.
If you don't want to compromise with your fasted hours, just go for Martin's approach.
If you want to follow Ori to the letter, he clearly states that the warrior diet is not about water fasting, so a few grams of protein and carbs here and there is ok (exactly how much, I have in my notes somewhere if you care). Now, as another sidenote, Ori is a vegetarian, eats only whey, greens and cooked grains... and is not the portrait of health, really.
If you want to benefit from the fasted state AND eat throughout the day, it's also possible! Brad fasts every other day. And for what it's worth is really the bulkiest of the 3...
Have fun experimenting!
Piwai
I've been on the warrior Diet (tailored to my needs) for 4 years, so I have a pretty good grasp of it. On the other hand, I started Raw paleo 3 weeks ago, so I am still tweaking things to combine both approaches in an optimal synthesis. What's an optimal synthesis ? Well, I still need to find a way to replace the carbs to solidify my stools
Yet, as to the problem of not bulking up enough on the WD, I can offer a few pointers. Brad Pilon, intermittent faster and body builder dug through the research (you get all the references in his book if you care) and proved that you build muscle with 1 to 2gr of protein per kilo. Anything above that is pretty much wasted. So you shouldn't have to eat that much meat to start adding muscle to your frame. Yet all IFers I have heard about advocate post work out nutrition, as it promotes anabolic activity. Ori even has his own brand of whey, and said in his late radio show he "grazed" over it all day when he was teaching athletic workshops .
So about 20 to 40g of protein (from whey, raw eggs, or hemp protein) mixed with fruit to maximize absorsion should do the trick.
You can also time the end of your workout with the begining of your 4 hour window, as does Martin Berkhan from leangains (great resource!). As a sidenote he advocates a much larger timeframe for eating.
Although this article goes to great length to promote expensive supplements, it's also the success story of a hard core bodybuilder who made the WD work for him, so you may want to check it out (hope it's ok to post links):
http://www.t-nation.com/free_online_article/most_recent/the_pulse_feast
Personally I've not found it a problem to build muscle while doing IF, but it's also a question of your definition of IF and truly the 3 people I've mentionned have a different way of applying the principles.
If you don't want to compromise with your fasted hours, just go for Martin's approach.
If you want to follow Ori to the letter, he clearly states that the warrior diet is not about water fasting, so a few grams of protein and carbs here and there is ok (exactly how much, I have in my notes somewhere if you care). Now, as another sidenote, Ori is a vegetarian, eats only whey, greens and cooked grains... and is not the portrait of health, really.
If you want to benefit from the fasted state AND eat throughout the day, it's also possible! Brad fasts every other day. And for what it's worth is really the bulkiest of the 3...
Have fun experimenting!
Piwai