Warrior Diet Conclusions:

So I've been at it for 58 days. My body and mind are used to the Warrior Diet routine and I honestly don't crave to eat anything until late in the afternoon and early evening. Here's my findings during my experience.

Starting Weight: 196 lbs.
Today's Weight: 182 lbs.

Starting Waist Measurement: 33.5"
Today's Waist Measurement: 31"

Starting Body Fat %: 13%
Today's Body Fat %: 15%
(This data is a bit confusing to me, but here's my thoughts on it. I use a home scale with a bioelectrical impedance function to measure my body fat %, which is known to be inaccurate w/in several % points. Over the course of the diet, I noticed there wasn't much change in what the scale said in terms of body fat %, but my clothes were fitting different, specifically jeans and I could definitely tell a difference in the mirror around my waist line, specifically around my belly button, above the hips and along the obliques. My abs were becoming more defined and the "love handles" were disappearing. My thought is that due to the survival mechanism being turned on, my body may have tried to hang on to the body fat, especially the intra-abdominal fat I already had. I'm not sure on this one, but it's all I can think of because I definitely put the work in.)

In conclusion, I would recommend to anyone to try this out if it's okay with their doctor. It's worth it to feel like you're earning your supper every night.

I'm going into a different phase with different goals, so WD may not jive too well with what I want to accomplish, but I'm definitely going to keep it in my bag of tricks.



Here's an answer to a question I received from one of my clients about WD.

Question From My Client: I am reading about the warrior diet online, so has everything I have been taught, is that all wrong?

My Answer: Not wrong, just different. Everyone is unique in that they respond differently to different diet plans. The Warrior Diet worked for me. It fit with my schedule and once I got passed the hunger pangs of the first week, I actually enjoyed it. I just weighed in and my Body Fat % didn't reflect what I'm seeing in the mirror and how my clothes fit. But I feel better, my clothes are falling off of me and the abdominal fat I used to have seems to be gone.

There's so many different schools of thought on how and what to eat. WD just eliminates all of it and says, "eat like a caveman would've". They didn't have many choices and were in excellent shape. Also, the WD idea comes from ancient Roman soldiers who were required to march for 20-30 miles per day carrying half their body weight in weapons and gear. They marched all day, maybe fought an ambush or two, killed and gathered their supper and ate 1 BIG meal at night so they'd sleep well, feel rested the next day to march and fight again. These men are also considered to be some of the strongest humans, pound-for-pound, that have ever walked the earth. They only weighed 160-180 on average, so they were small men too.

My advice is to eat with a purpose. Don't live to eat, eat to live. If you have goals, your diet has to be in line with them or you're just half-ass'n it. No matter what plan you decide to do, stick with it for at least 60-90 days so you can see if it works. I just did WD for 58 days and loved the results. Hope this answered some of your questions.

P.S. Don't let me or anyone else convince you that one way of doing things or one way of thinking is better than another. Do your homework, ask questions, test it and see for yourself. It's much more rewarding that way, plus you can see if works for YOU.

Merry Christmas, Happy Holidays and Happy New Year!

This goes out to all those who read this blog...Merry Christmas and Happy Holidays!!! If you are traveling, I hope you are blessed with a safe trip.

I'm taking a bit of a break from the internet, so I should be back posting after the new year.

With that said, to all my RKC brethren and sistren, have a blessed holiday and new year! 2009 will promise to be full of awesome opportunities and experiences, goals to set and achieve, and PR's bested and broken. I very much look forward to it and can't wait until the next time we all meet up again!

I'll leave you all with a very good story of a high school football team that has no reason to hope, no reason to believe. They were blessed with something we all possess, but rarely give....human kindness. Enjoy!

http://sports.espn.go.com/espnmag/story?section=magazine&id=3789373

~ Jason

Killed The Force Recon Workout Last Week!

Great week of training! Strong, Light and Powerful! That's how I felt all week. I sat around 182 all week and cheated one day on Warrior Diet with a lunch on Wednesday due to a board meeting at work. This was my worst day of training. I felt nauseous after eating and felt lethargic and withdraw all during training. My body is definitely adapting to the daily fasting.

Monday - 12/15/08

Strength Circuit w/ Class:
5x3 of the following:

Front Squat - Double 40kg
Weighted Pull Up - 20kg
Dead Lift - 385lbs
Weighted Elevated Push Up - 115lbs on back

Tuesday - 12/16/08

Force Recon - Day 3

Superset:
Weighted Pull Up - 5x5 - 16kg on Foot
Clean & Press - 5x5 - Double 28kg

Front Squat - 5x5 - Double 32kg
(Rock Bottom w/ 1 second pause)

Superset:
Snatch - 5x5 - 32kg
Strict Hanging Leg Raise - 5x5

Wednesday - 12/17/08

Active Recovery:
Kettlebell Progressive Complex
Done w/ 16kg

3xL/R w/ 25 Push Ups Between Rounds
Swing, Clean, Squat, Snatch, Press, 1/2 Kneeling Press, Arm Bar Press x3, TGU

Thursday - 12/18/08

Force Recon - Day 4

Clean and Jerk - 10 Minutes
1 - Arm - 32kg for 1st 5 min., 28kg for last 5 min. (only put bell down to switch sizes.)

Fighter Sit Ups - 5x5

Superset:
100 Tactical Pull Ups (Used a Monster Mini Jump Stretch band after I hit 60)
Front Squats - Double 24kg - 10x each time I let go of the bar (took 8 sets of pull ups to complete)

Superset:
Snatch - 24kg - 5x10/10
100m Jog - 5x

The Force Recon workout Pavel wrote is the bomb! This ends week two of the brutality, but I was able to dramatically increase the weight I used from last week and decrease the amount of time the workouts took to complete.

Not sure what's going on physiologically, but I've maintained my weight all week and increased my strength and stamina without eating ANYTHING during the day (with the exception of Wed. and I felt like crap for it). No matter what, I'm digging the results!

Kevin got a new stock pile of 60 Penny Nails for some bending fun. One day I plan on trying to bend (X) number of nails for time. I've never tried it before like that, but Adam Glass is definitely inspiring enough to try it. I just need to pick a fresh day when wrists and hands aren't so sore.

Last Week In Review:

Training was a little different as compared to last week. I started a Force Recon workout that was written by Pavel. This will be a staple Tuesday/Thursday workout for the fighters. The Force Recon workout looked like this.

Tuesday:
Superset:
Weighted Pull Ups - 12kg - 5x5
Clean and Press - Double 24kg - 5x5

Rock Bottom Front Squat w/ 1 second Pause - Double 24kg - 5x5

Superset:
Snatch - 32kg - 5/5x5
Strict Hanging Leg Raise - 5x5

Thursday:
Single Arm Clean and Jerk - 24kg - 10 minutes (never put the bell down)
Heavy Abs - Fighter Sit Ups - 5x5

Superset:
Pull Ups - 100 Total
Front Squats - Double 24kg - 10 Reps Every Time You Let Go Of The Bar
(This sucked! I managed the whole thing in 8 Sets - 100 Pull Ups, 80 Front Squats)

Superset:
Snatch - 24kg - 10/10x5 (100 total)
100 Yard Jog - x5

I was very fortunate to get an opportunity to meet up with a group of high school athletes and their coaches from Monterey High School here in Lubbock. There was about 60 kids, Freshman thru Juniors. They all plan on playing varsity football as Linemen or Linebackers next year. We worked on the Swing and Turkish Get Up. They did great and I think they'll really get a ton out of implementing the techniques I showed them in their program.

Afterward, I showed them a little steel bending with some 60 Penny Nails I brought. This was a lot of fun and they all wanted to take a crack at it and keep the nails I bent. Then they wanted to see me jump because I was talking to them about the benefits the Double KB Swing can have as an awesome hip developer for explosiveness. So, Coach brought out their Vertical Jump Kit and tested my hops for the first time since high school. My standing reach was 89" (7 feet, 5 inches). After a few attempts, my best jump was 123" (10 feet, 3 inches) for a standing vertical jump of 34". Not bad for a 31-year old that's 50 pounds heavier than his high school version.

Another notable PR happened Monday while doing Bottom's Up Presses. I hit the 36kg for 2 reps on the right and 1 on the left. I'm getting closer to that 40kg! Then I repped out the 32kg for 5 consecutive reps! I wish I had my video camera!...Next time!

I also hit a bending PR with a 5" piece of 1/4" Cold Rolled Steel. The equivalent of a Blue Nail, but an inch shorter. After about 6 hits, double overhand style, I got it to 90 degrees and finished it off to 1.5". This was by far my toughest bend!

Warrior Diet has been going pretty well. Adherence is about 95% during the week and about 80% on the weekends. I've trimmed down to about 182 pounds, give or take 3 pounds, from a steady 195. I definitely look more defined, mainly in the mid-section, so the abdominal fat loss has been a nice side effect. I think I'm going to keep it up until the end of the year. (I don't want to get so light I'll fly away, you know)

Look Who's Kettlebellin'

I've talked to several endurance athletes since I've become a Kettlebell Instructor through RKC and they have relatively the same thing to say about kettlebells. Too much strength training. How do you get cardio out of that? I don't want to bulk up...etc. Well, here's a pic of arguably the best endurance athlete of all time with this magical ball of iron....so you tell me, is it for endurance athletes?

Training Week - 12/01/08 - 12/04/08

12/1/08 - Monday

Bottom's Up Press - 24kg

3x1,2,3,4,5

Superset w/ Barbell Bent Rows 225 - 3x1,2135 - 3x3,4,5

3x3 of the following:

Front Squat - Double 40kg

Pull Up - 20kg

Dead Lift - 275

Push Up - Elevated w/ 2-45lb Plates and 30lb Chain on neck

12/2/08 - Tuesday

Vo2 Max - 16kg - 40 sets of 8 - :15/:15

12/3/08 - Wednesday

Active Recovery

Progressive Complex - 12kg

3 Rounds both Left and Right

Swing

Swing, Snatch

Swing, Snatch, Press

Swing, Snatch, Press, Windmill

Swing, Snatch, Press, Windmill, Overhead Squat

Swing, Snatch, Press, Windmill, Overhead Squat, Half Kneeling Press

Swing, Snatch, Press, Windmill, Overhead Squat, Half Kneeling Press, Arm Bar Press x 3, TGU

25 Push Ups between each round

12/4/08 - Thursday

Barbell Front Squat

135 x 10

225 x 5

275 x 2

315 x 1

Tried box jumps again. Hit 61 inches 3 times, which is 3 of my tires stacked on each other. Mixed in Barbell Back Squats ~ 3x5 225

Worked the circuits with the late class.

No short bending this week. I still need to go to the store. I did buy some cards at the dollar store and started on card tearing 'cause I've ripped everything I had in the house with exception of 2 decks. Tearing cards is extremely tough for me. I don't know if I'm doing it wrong, but when I watch vids of other guys do it, I can't seem to mimic it with the same grips. Plus it's pretty painful. I did get a full Lubbock Yellow pages phonebook yesterday the "right" way. It's about 1.5 inches thick. I was showing the guys how to do both techniques (parlor trick and strongman) and when showing the strength version the pages just popped apart...it looked as if I'd chopped the top of the book with a machete. Pretty cool! So I finished it off, which took me a little bit. I'll keep grinding at the card tearing. I'm at 30 or so cards now and the tears are ugly....very curvy and the cards are a mess when I'm done. What's crazy is my grip is stronger than it's ever been right now and this seems to be impossible to me right now. The tortoise wins the race with this I guess.

3 Days Of GTG

GTG = Grease The Groove

I know there's a technical definition for this in a training application, but for me it's just do what you want and do it light enough to not over-exert.

Monday, I worked some Bottom's Up Presses after I worked with a class. I really want to hit the 40kg (Bulldog), but it still eludes me.

Team Goblet Squat Ladders (Courtesy of Jeff O'Connor)
24kg - 3x1,2,3,4,5

Bottom's Up Press
28kg - 3x2/2
32kg - 1x1/1
36kg - 1x1 Right, Failed Left
40kg - Good Clean and held it for a bit, 1/2 Pressed and it toppled on me. Soon!!!

Pull Ups
5x3

Tuesday, I worked with my late class. Complexes were on the menu with an interesting approach to the TGU.

TGU - 24kg
Pausing at each individual section of the get up.
1:20 on the way up
1:20 on the way down

1 Left and 1 Right = Over 5 minutes for 2 TGU's! This was brutal, but my shoulders felt unreal and fresh afterwards.

Complex - 5x1,2,3
All done 1-arm and switch
Swing, Clean, Squat, Press, Snatch

Then...40 Swings, 30 Rows (15/15), 20 Squats, 10 Burpees

Wednesday, we worked for our Thanksgiving Turkey. Early class 10 Swings on the minute for 40 minutes (400 swings). 2 late classes, 15 swings on the minute for 40 minutes (600 swings). Rest period was mixture of Fast and Loose and whatever we wanted to work on...Pull Ups, Abs, etc. Great workout and it went surprisingly fast.

Bending and tearing worth mentioning: I've ripped around 10 phone books since Monday. One at work went in 6 seconds!! The thing just exploded on my first rip and felt like it just fell apart. I've gone through all of my bag of nails (except for the Reds) and the stock that I'd cut to blue nail length. I've been working 3-6 blue nails/day. Double Overhand, Double Underhand and Reverse with both hands in front. DU and Reverse are finished DO after the initial bend. Blue nails are becoming good practice, so I'm gonna have to go to the hardware store and stock up on some tougher fare. I printed out "How To Bend The Red Nail" today, and I'm looking forward to reading it. I've kinked one, but it's like pushing on a brick wall.

Last Week's Training and My Impressions of The Warrior Diet

Last Sunday I made the decision to REALLY clean up my eating habits. Not just some of the time. Not just the weekdays. Not just breakfast and lunch. ALL THE TIME! So, I gravitated towards The Warrior Diet (WD) and began last Monday morning.

For those that don't know, WD is a way of life, not just a diet. It's a way to harness your innate survival skills and take control of your life. Within one week I've been able to break many of my old bad habits and get started on a nutritional plan that really works great for anyone willing to put forth the effort.

WD Positives

I LOVE being able to "feast" at night after I'm done training. Before WD, I was never really that hungry when I went home and consistently missed the ever-important post-workout meal.

I am no longer a slave to food. I now make food work for me and benefit me the way I want it to.

I am sharper during the day. Have more energy. Sleep better at night.

I want to eat "Good," "Healthy," "Nutritious" food at night during my feast. I no-longer crave the junk food at fast food joints on my way home. I want fuel and I want the best there is to offer. Not something that's only going to stay with me for a few hours.

WD Negatives

It's a little mental at first. Hunger will definitely play with your mind. Good thing the WD allows for mid-day snacks. Thank you almonds!

I flopped twice last week. Both times at work when we had company-prepared meals. I just didn't have the guts to not get a plate.


To sum up, WD seems to be an awesome way to eat and live...FOR ME! It may not be for you, but so far this is working great and I haven't felt this good about a nutrition plan in quite a while. I've been in compliance everyday (8 days now) with exception to the 2 meals at work last week (which really weren't that bad), but I still cheated. The holidays may put an even tougher dose of peer pressure on me, but I'll try to gut it out.


Training

I hit some PR's last week, mostly with bending - Refer to my previous post. I tried my snatch test on Thursday instead of hitting Vo2 Max due to time and I hit 100 reps w/ 24kg in 3:46. I don't think I've ever timed 100 reps before, but it felt good and there is some room for improvement.

I also hit an old school workout with one of my clients...All Barbell. Bench Press, Bent Rows, Dips, Straight Bar Curls, Pull Ups and Abs...of course. I was sore as a dog after this. The old hypertrophy days awakened the DOMS demons, but it was cool to do something old fashioned.

This week may be more of a lay off week to coincide with Thanksgiving. Probably GTG stuff and some more bending.

I hope everyone has a safe and happy holiday! I know I'm going to be looking forward to Thanksgiving supper! ;-)