Warrior Day 20

Weight: 189
BF: 19.4%
Muscle: 152.33
Fat: 36.67

I had a very good week this week.  My post cheat weekend weight was 195.6.  I was able to get some kind of workout in every day.  I created a meal plan that is about 1200 calories 40/30/30 protein/carbs/fat and stuck to it every day.  With naps, I was able to average 7 hours of sleep per day.

I look better too.  I have sun burn right now, otherwise I would post pictures.  Maybe I'll wait until I get to 185 so it will be a 10lb difference.  The workout I do 10 pull ups, 100 pushups, 100x50lb kettle bell swings is really working well too.  My chest, triceps, biceps, shoulders, and back are all shaping nicely.  On the other days, I'm doing tabata sprints (got up to 10.5 mph) and myotatic crunches.

Today is cheat day.  I'm pumped as always, but I could probably go another week without one if I tried.  I've had this dilema before on slow-carb.  I tried it a couple times and it always fails.  By Tuesday, I'm completely off the train, and I ruin the whole week.  It might be different on Warrior, but I'd rather not risk it.

I'll be looking to eat chocolate, taco bell tacos, funions, chicken fried rice, and alcohol.  I'll try to keep my hydration up, get some fiber throughout the day, and put in some hard workouts.  I might try to max out on pull ups, push ups, kettle bells.

My "warrior meal" is (not eaten in this order):

• 4 eggs
• 3 servings of green beans
• 2 servings of kidney beans
• 1 serving of almonds
• 5oz chicken
• fresh spinach (with the chicken as a salad)
• 2 slices of ham
• 1 serving of carrots

I know that 6 pounds in 20 days is no big deal, but this is the first week I've done it correctly.  If I can get a few more weeks like this one, I'll be solid.

Warrior Day 11

Weight: 192.2
BF%: 21.3%
Muscle: 151.26
Fat: 40.94

Didn't log for a while because I didn't do well over the weekend.

For some reason my bf% jumped from Monday: 19.8, Tuesday: 20.7, today.  Conversely, my weight is going down from 195.  I think I need to just decide on the exact food I'll eat each day, even if that's different depending on the workout.

I'm working towards my goal of one round of 10 pullups (medium-wide grip), 100 pushups, 100 50lb kettle bell swings (Russian).  I started with 10 rounds of 10.  Monday I did 3x20, 4x10.  Wednesday I did 4x20, 2x10.  I'm planning to gradually reduce the rounds over time.  I'll probably give up on this, but I'm liking it so far.  It really pumps my chest and triceps.  The pushups are by far the hardest part, but i probably couldn't do one round for pullups or kettle bells.

I was planning on posting weekly pictures, but I didn't like how the last half of last week went.  Oh, I decided not to do supplements this week (other than vitamin d and multi).

Didn't do a workout because I was lazy, but we did go for a decent walk before we ate.  I felt a lot more hunger than I have before.

Warrior Day 5

6a
Weight: 194
BF%: 19.90%
Muscle: 155.39
Fat: 38.61

11p
It's nice to see the BF% and its probably accurate, because I was good with water yesterday.  I got pretty hungry a couple times in the afternoon.  I did my pull ups, push ups, kettle bells workout.  I'd like to focus on that workout going forward.  Probably three times a week or more.  I did another lightish meal, but definitely got full.  We got a glass of wine and walked a bit too.

Warrior Day 3

8a
Weight: 192.2
BF%: 20.70%
Muscle: 152.41
Fat: 39.79

Getting a little concerned with the BF%.  The only thing I can guess is that I properly rehydrated yesterday.  I'm coming off 7 meals a day slow-carb, so that could have something to do with it as well.  I'm not going to change anything this week.  At least I'm losing weight.  My overall goal is to get 170; so, if that means losing a couple pounds of muscle, I guess I'll have to live with it.

9p
Did a hard squats, deadlifts, and myotatic crunches.  Took supplements and went to Red Lobster.  Went hard.  Took another batch of supplements and ate a can of pringles, pop tarts, and oreos.

Warrior Day 2

8a
Weight: 193.8
BF%: 20.50%
Muscle: 154.07
Fat: 39.73

I don't completely trust the BF% accuracy; when it goes up a bit, I don't get too worried.

Last night I learned that this other guy used PAGG only before the main meal and bed.  I will do that too, along with 2000 mg of cissus quadrangularis (cq).  I need to research this though, as Tim Ferris's recommended daily dose was 2.4 g three times a day before meals on cheat days.

I think I'm going to shoot for a higher fiber intake today.  I also want to research adding some sort of fermented food, but they all sound awful.

4p
I still haven't actually gotten hungry.  Any feeling of hunger was easily satiated by a glass of water.  I didn't get as cold today either, but I also had the heat on to 76F.  I've already noticed a difference in my face.  It seems like my skin is tighter all over.  Not sure what it means, but it looks better.

I couldn't find any blogs or forums talking about using cq on warrior or intermittent fasting.  I guess I'll just take 2.5g for now along with AGG (regular dose - also need to research).  I couldn't find much on taking EGCG while fasting either, so I'm not going to take any supplements except vitamin d during the fast.

I found this guy who's got some crazy progress pictures.  He started with slow-carb and switched to IF via leangains.com: http://www.myfourhourbodydiary.com/  Not sure I'll read it regularly, but he's definitely got it figured out.  I like that he has performance goals and not just body recomposition goals.

7p
Tried the workout again (pronated pull ups), but failed on the push ups on the 8th set.  I guess I should have taken a day off. Those are the right pull ups though.  I'll keep using those.

Took AGG, D, CQ, and multi after workout.  Then ate:

1. green beans w/ butter
2. carrots throughout
3. water
4. kidney beans
5. water
6. ham
7. water
8. green beans w/ butter
9. water
10. 6 oz chicken w/ spinach
11. water 
12. kidney beans
13. water
14. 24 almonds
15. water
16. eggs

I have to fight the urge to try and be productive and/or start an energy drink.  Half the point of warrior is to allow the sympathetic and parasympathetic systems to work everyday.  Now is the time for the parasympathetic nervous system to be dominant.  I need to just be lazy.

10p
Took PAG, D, and teaspoon of cod liver oil

Warrior Day 1

7a
Weight: 195.2
BF%: 20.10%
Muscle: 155.96
Fat: 39.24

12:30p
Experiencing similar coldness in hands and feet as I used to during the fast/undereating phase.  Took a short cold shower to see if forcing my body to warm itself up would keep my hands and feet warm.  I left my shirt and pants off for the same reason.  The coldness came back in about an hour after the shower.

I still haven't felt hungry at all.  I'm just drinking some water and rockstar (sugar free).  Despite only getting 5 hours sleep.  I'm pretty focused.  Basically I feel completely normal except for being cold.

9p
Never got hungry.  Its a bit weird.  I took a 2 hour nap at 5 which was awesome.  I need to research napping with warrior and sympathetic/parasympathetic nervous systems.

Did the same workout as yesterday even though I was pretty sore: 10 rounds of 1 pull up (supine grip), 10 pushups, 10 kettle bell swings w/ 50 lb dumbell.  I did it in 17.5 minutes.  I'll be trying this workout everyday this week to try to get the time down.  I'll also be trying more difficult pull up grips.

Warrior Meal (in order):

• green beans w/ a little butter
• a few carrots
• ~6oz chicken, fresh spinach, kidney beans
• ham
• 12 almonds
• 600 mg alpha lipoic acid, 2000 iu vitamin d, 2000 mg cissus quadrangularis, multi vitamin
• 5 whole eggs
• green beans w/ a little butter
• l-glutamine

I was wondering about the use of PAGG on warrior and found an incredibly detailed blog of someone who did what I'm trying to do.  They're much more fit, almost bodybuilder; so, they have a really great perspective from all their other experiences.  Really good resource.  They basically just used AGG before the main meal and PAG before bed.

11p

Took PAG, D, and teaspoon of cod liver oil

Warrior Diet

I decided to blog my progress this time instead of just writing in my little Evernote notebook.  My goal is get my weight down to 170 from my current 195 (depends on the day).  As a disclaimer, I've successfully did the Warrior Diet for about 2 months in October/November/December and lost about 20 lbs (215 to 195).  I usually refer to it as Paleo/Warrior, because I also only ate Paleo.  Previously, I primarily did a water fast until the main warrior meal instead of bits of fruits and vegetables.  This was mostly out of convenience, because I don't like many vegetables.

This go 'round, I will be closer to Warrior/Slow-Carb, as I will not be eating fruit, and I will be eating beans.   This is an attempt to maximize my fat loss by limiting high-glycemic index foods.  I may also experiment with the PAGG non-stimulant stack from the Four Hour Body.  I didn't use any supplements on warrior previously.

I haven't decided an exact workout plan yet, but I'll likely do some poor man's version of a crossfit workout everyday or every other day depending on the intensity.  (my previous success with warrior was also while I was going to crossfit ~3 times a week)  It is very unlikely that I will do any extended cardio (running, biking, elliptical) as I think that shit is a waste of time compared to a badass crossfit workout.

I record my weight, body fat %, and calculated muscle and fat.  I use a scale that calculates my bodyfat with bioelectrical impedance.  I'll try to post those numbers every day along with relevant observations, decisions, issues, etc.