The diet is really a combination of The Warrior Diet and Eat Stop Eat. There are other factors in the diet plan that allow you to build muscle and lose body fat. While going through the week eating this way and going through our 4 day program, you will lose fat. Not muscle and water. I can not stress enough to make sure that you follow the diet plan as described below. There is a morning diet plan and an evening diet plan. The diet relies on timing as one of the key components for fat burning. It is mandatory that you do the post workout nutrition shake right after the class, it will help you recover and keep your body hormonally balanced. To keep that going, you must continue to follow the plan.
On the fasting days, remember to go to bed with the intention that you are fasting the next day. This way you do not wake up thinking that you are starving. Trust me, it is mental. If you start thinking of food you will trick yourself into thinking you need food. You do not. Drink plenty of good water and sprinkle a tiny bit of sea salt in the water to get some good minerals into your system. You will eat a good balanced dinner to break the fast. If you want to read more about fasting, email me and I will reply with the book Eat Stop Eat.
The diet plan has a cheat day, Saturday or Sunday would be ideal for a cheat day. But, if you get invited to a party or something and you know you are going to be bad, use that day as your cheat. Then go back to the plan the following day.
I do recommend supplements on this diet. They are not mandatory, but they will help in the scheme of just trying to be a healthier person. Here is a list of what I recommend. If you check out my post below titled “My day on the Warrior Diet”, you will get an idea of how I use supplements to create balance.
1. Fish oil. We sell Carlson’s brand because it is clean, high quality and inexpensive.
2. Protein powder. I suggest Warrior Whey brand as the first option. You can access the website for Warrior Whey on the shop part of our site. Jay Robb is another great choice. Both come from grass fed cows. If you are lactose intolerant, go with Sun Warrior. It is a brown rice based protein powder. They are all high quality, think of them as steak and the cheap stuff as hot dogs. Jay Robb and Sun Warrior can be purchased at Lassen’s. If you are doing protein shakes daily, do not use the low quality. Examples of low quality are, Muscle milk, EAS, or Costco brands.
3. Vitamin C. Taken before a workout will help you recover. If you are going to give 100% every workout, you must recover.
4. Liquid amino acids. We carry this at my gym. This mixes in water and if taken while working out on an empty stomach, it will help keep you strong and burning fat. This works really good for morning workouts.
5. A good multi vitamin with minerals. I like the brand Alive. Choose the one that is right for your sex and age.
I do not suggest fat burners or any claim in a bottle. While following this diet and doing the workouts you do not need all of the crappy stuff that is sold claiming to get you lean. So, stay away from these crappy supplement stores in town. At the end of the day, it is about changing your habits. This diet is a lifestyle change. This style of eating will get you leaner and healthier. But keep in mind that it is not “normal or “traditional” in the sense of the american diet. But over 60% of Americans are overweight. Scientists have stated that up to 80% of Americans will have type 2 diabetes in the next 10 years. This is the result of us eating a tremendous amount of low quality foods and moving very little. Follow this plan and you will go in the opposite direction of the average American. You are going to eat high quality food on this diet. I suggest shopping at Trader Joe’s and Lassen’s. Because you are trading breakfast and lunch for protein shakes, apples, salads etc. you will have extra money to buy really good dinner foods. A whole organic chicken costs a little more than the ready to eat ones from costco, but the taste and nutrition is so much better from the organic.
Shop weekly for the food items that you will have after your workout, during the day and dinners. Be prepared! Most of us end up in trouble when we have to try and stick to a plan while eating out. If during the day you choose to eat a salad with hard boiled eggs etc., go to Lassen’s Deli. They have the best salads in town. They also make fresh veggie juices that can work in the afternoon for the plan.
The Diets are below.
Tim Gojich
