Warrior Diet for 30 days

Day 20- no post

Day 21

Haven't made a detailed post in a while so heres one.

Undereating- Green Tea
Overeating- Salad, some form of meat. Gonna aim for protein and fats today with little carbs. I have been cycling between having carbs and not having carbs lately.
Workout- I am suppose to do HIIT but I decided to not workout today. I'm really tired.
Energy Levels- Actually tired today since I had to get woken up at 4:15 am for an inspection argh. Decided to not go back to bed to fix sleep schedule for the week.
Weight- Haven't checked. Been going by mirror. Will check weight around day 30 though.

Diet has been working awesome. Its given me a new lifestyle really and I haven't cheated since Christmas break. My strength is holding up pretty good too. I think I have lost a little bit on my squat but thats it- some of this is to be expected with a cut no matter what diet your doing.
 
Day 22

Still going strong. Haven't cheated since around Christmas because I really don't have a desire too at all since I have been loving the results. I have been limiting my carbs to under 100 lately and upping the protein and fats.

Workout
-Military press (65x10, 95x3, 105x3, 115x1)
-DB Lunges (35x8, 35x8, 35x8)
-DB stiff leg deadlifts superset with shrugs (75x10, 75x10, 75x10)
-DB Rows (55x10, 55x10)
-BB Bicep Curls (60x5)

Weight
183 pounds with clothes in the middle of the day. I'm not holding on to too much water these days so I'm probably like 180 pounds right now.

Diet
-Undereating (none)
-Overeating- Salad with cheese and lots of tuna, chicken, milk, almonds

Pyschological
Life is great right now. I love my job, love the fact that I'm getting leaner then I have ever been in my life. I feel really happy right now for whatever reason :)

Energy Levels
Awesome as always
 
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Day 23

Still going strong. Haven't cheated since around Christmas because I really don't have a desire too at all since I have been loving the results. I have been limiting my carbs to under 100 lately and upping the protein and fats.

Workout
-Morning PT included a circuit of pushups, leg raises, situps, wall sits, bodyweight squats, tricep dips, and some other exercises. Took about 45 minutes. My heart was pounding pretty good; it was 45 seconds each exercise. I was dead at the end.

Weight
N/A

Diet
-Undereating- Apple and Whey Protein shake w/ water
-Overeating- TBD

Pyschological
Awesome

Energy Levels
Awesome and I think I got pretty good sleep about 6-7 hours.
 
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davidjr74 said:
Day 24

Yesterday I ate a lot of carbs. Today I kept carbs under 100.

Workout
-None. PT tommorow morning. I'm going to be looking for a workout program to follow because for a while now I haven't had any set plan. I just take whatever weights and lift whatever I want.

Weight
N/A

Diet
-Undereating- None
-Overeating- Salad with: tuna, chicken, cheese, 2 peanut butter cups, sweet and sour pork, sunchips (about 20)

Pyschological
Crazing some sugar lately. I think I need to go back to eating an apple or something in the undereating phase rather then nothing. I'm not hungry but damn when I see candy I crave. 6 more days till I post up some progress pictures; check my weight and evaluate how this diet has gone for 30 days.

Energy Levels
Good today. PT tommorow morning so I gotta get good sleep.
Click to expand...
 
Day 25- no post (workout was morning PT)

Day 26

Almost 30 days. I must be between 13-16% bodyfat by now or something because I'm at the point where I'm losing fat but I don't see any changes at all.

Workout
-Morning PT was pushups, situps. Really light

Weight
N/A

Diet
-Undereating- Whey Protein + apple after workout
-Overeating- Not sure yet. But me and a buddy are going to get wings later. I'll just get buffalo wings for the fat and protein with no carbs.

Pyschological
I feel good even though this week has been rough with lack of sleep. I haven't lifted weights all week just been doing bodyweight exercises and stuff. Its paid off though because skipping the gym gave me a lot more study time and I ended up getting 93% on my first test. I just wish you could hit the gym once a week and get the same results as 3 times a week but that doesnt' exist lol.

So this coming Saturday I'm gonna DESTROY my lowerbody and Sunday my upperbody to make up for all this. I think what I'm gonna have to start doing is something like this:

Saturday: LowerBody (weights)
Sunday: Upperbody (weights)
Monday: Rest or even lowerbody again depending on how my legs feel.
Tuesday: PT (which is bodyweight upperbody and cardio)
Wednesday: Rest
Thursday: PT
Friday: PT (fridays are usually really light so I got no problem with working out the next day)

Energy Levels
Always good. Haven't slept in forever; can't wait till tommorow. I'm not gonna sleep in but I'm not waking up at 4:30 am lol.
 
Day 27

4 weeks of progress here. From 190-192 pounds to 180 pounds. So roughly a 10-12 pound loss my first month.





Workout
Squats (135x3, 155x3, 175x3, 195x3, 205x3, 225x1)
wide grip chinups (bodyweightx5, bodyweightx5, bodyweightx4)
Incline Bench Press (135x4, 135x4, 135x4, 135x1)

Diet
Underating- 2 scoops of whey, apple, some nuts
Overeating- Chicken Gordon blue on wheat bread, salad with tuna and cheese, egg noodles.

Psychological
-I'm happy with the progress I have made so far. Started off slow the first 2 weeks with the holidays but really put effort the last 2 weeks with the diet. I have missed some workouts though because of my lifestyle though.

Some changes I'm going to make for month 2
-Add small preworkout meals
-Eat more carbs in the overeating phase.
-2 scoops of whey post-workout rather then 1
-Workout lower reps more weight to lift for strength again. The high reps aint doing it for me. I run out of breath quickly on an empty stomach and I have lost a little bit of strength.

Energy Levels
-Whole week has been rough on me. I slept for 16 hours....
 
Day 31

Another busy week but in short

-LOTS of carbs lately. I have had 2 5k runs this week but I'm keeping a small deficit going.

Its odd cuz I don't look like I'm losing any fat lately but I bet as soon as I have 1-2 high protein/ low carb days I'll be in the 170's. I'm like 185ish with the water weight going.

Also finding out there is literally no time to hit the gym with the hard studying lately...I'm gonna have to look into a bodyweight exercise program like p90x or something but I'm worried about my deadlift and squat if I do something like this.
 
Day 32

Planning a full-body workout for Thursday (today), Saturday, and then Monday for the rest of tech school.

I figured that I can't just keep lifting once or twice a week. I do alot better 3x a week with 48 hour rest periods and thats what I'm gonna have to do.

The main problem I am having is managing time and sleep. So what I'm gonna do is have strict 30 minute workouts (no more) so I have time to study and not sleeping in on weekends so I'm not tired Monday.

Some sacrifices I'm gonna have to make but I gotta do it if I'm gonna get under 10% bodyfat. Right now I'm at 13%ish and its really getting tougher for some reason.

Plus I can't see my squat go down anymore. I was at 225 for 5 reps and last Saturday I only got it for 1 rep...

So my problem isn't diet like it used to be. Now its working out. So we gotta fix it ;)
 
Day 33 No Post

Day 34

Lifted weights today. My deadlift went down about 2 reps on the 275 pound deadlift. I'm down 40 pounds overall. (max was 315 at 192 pounds)

Workout
Deadlift (185x3, 225x3, 275x1)
DB Bench Press (60x5, 60x5, 60x5, 60x5, 60x6)
DB Rows (60x5, 60x5, 60x5)

Diet
Undereating- Protein shake after workout
Overeating- Chicken/Ham/Cheese/Pepperoni on wheat bread (about 320 calories) Thinking about going to Chick-fil-a today just gonna load up on chicken. Stupid friends wanna go to freaking waffle house again (2nd time in a row) and if that is the case I'll just get 2 ham and cheese omlettes.

Weight
178 :)

Pyschological
Good news I'm finnally below 180 pounds. It feels great. Can't wait to get down to 180. This officially means I have lost 14 pounds so far. And I got to sleep in and I feel great. Gonna see a movie today

Bad news is my strength has lost a little bit on my deadlift. Upperbody strength has stayed the same though. I'm not to worried though. When I came back from basic I couldn't even squat 155 pounds for 2 reps or bench 135 more then 3 times.

So whatever strength and muscle I lose trying to get down to 8% bodyfat and abs, I'm just gonna regain through Muscle Memory. Muscle Memory is a POWERFUL thing I have learned through experience so I'm not worried too much about strength/muscle loss during a cut. Its pretty much to be expected.
 
Day 35

Workout
None, Rest Day

Diet
Undereating- Lots of Almonds (wasn't really 'under' eating but I felt I needed this)
Overeating- Probably gonna just eat at the dining facility. Hopefully there will be some fruit today otherwise the usual salad with tuna nad chicken/pork.

Pyschological
Pretty good. I'm pretty tired, I had too much caffeine yesterday and I didn't get out of bed till 12:00 PM so I'm gonna have to wake up tommorow at 6:00 AM for school. UGH this kills my Mondays...Hopefully I'll just be able to fall asleep tonight.
 
Day 36: No Post

Day 37

Diet

Realized today that I have been in a calorie deficit nearly everyday since Day 1. So I decided to just make this day a cheat day but not go too overboard. Plus I wanted to see what it felt like to have breakfast and stuff again. Honestly it doesn't feel to good lol I'm falling asleep in class. I can see the energy difference.

BreakFast
-Bacon, Little bit of grape juice, Protein Shake, Donut (700-800 calories)

Lunch
-Fried Shrimp, 2 bread rolls, chicken alfreado, donut, reccess pieces (like 1500 calories)

So at the most I already have 2400-2500 kcal for today. For dinner, I'll eat around 500 and then get back to to fasting tommorow. Felt good to break for 1 day.

Workout
Hell workout today for PT. Maybe thats what really made me wanna not eat a calorie deficit for 1 day. 1.5 mile run was probably the best run I have ever had; I kept the same pace the entire time. If it was timed I think I would have beat my PR by far. Lots of pushups and stuff.

Psychological
Felt odd breaking the fast for 1 day and cheating at the same time. But I'm not gonna guilt trip over it because I really needed it. Usually you don't cut longer then 4 weeks without having to have a maintenance week anyhow so I'm just taking 1 day which is fine for me.

I still expect to be down to 176-177 for this Saturday or Sunday's weigh in.
 
Day 42

Learned today that the glycemic index doesn't even matter and that avoiding foods that I like is detriminal. In fact, this week I had pizza, oreos, chips, etc and still lost a pound. Why? Because I controlled the calorie deficit and that is all that really matters.

I learned alot from this thread here:


I'm glad this thread cleared alot up for me. This diet is gonna feel alot easier for me now. I'm still going strong.

Next Saturdays goal: 175 pounds.
 
Day 44

Diet
Undereating- 2 oreos, 2 scoops of protein in water
Overeating- No plan yet.

Workout
almost a 2 mile run some pushups and situps this morning.

Pyschological
School is getting rough. Diet still going strong. Just eating under 2000 calories like I have always done creating a calorie deficit is key. I checked my weight at the gym and, with shorts and shirt on I was 177. So I know I'm gonna reach my goal this saturday (175-6)

Starting to feel hungry during the undereating phase though? I think it is because during the overeating phase I'm not eating enough complex carbohydrates so I'm feeling hungrier.
 
Day 49

Me currently at 177ish.





Not the best quality but its the best I can do.

Workout
Deadlift 225 for 5x5
Bench Press 135 for 4x6
Leg Extensions 50 for 2x10

PT Evaluation this Tuesday hopefully. Pushups, situps, and 1.5 mile run. I'm hoping that my 1.5 mile run improved alot.
 
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