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I wanted to outlay for you all something I am trying with the modified Warrior Diet for the next month before the show prep begins.
My goal with this strategy is to bring up my metabolism and raise my caloric level so I have some room to drop calories as the diet for the show progresses. As I’ve mentioned before, I have a raging appetite without the BMR to match it.
I had Jen do a 7-point caliper test on me to gauge my current level of obesity. I know, calipers aren’t the greatest tracking tool but we ran through the test 3 times and took the average of the measurements, which were all very close to begin with, most were exact repeats thanks to the skill of my lovely wife. Anyway, I tested out at 9.95% bodyfat at 221 pounds. Not too bad I suppose.
Here’s the macro and calorie breakdown for each day:
High Carb High Calorie
- 300g protein
- 400g carb
- 50g fat
- 3,500 calories
Medium Carb Medium Calorie
- 300g protein
- 300g carb
- 50g fat
- 3,000 calories
Low Carb Low calorie
- 300g protein
- 200g carb
- 40g fat
- 2,510 calories
I’m going to have one High Carb, one Low Carb and the rest Medium Carb days for the remainder of the month and retest to see what happened.
Today is a medium day, so the breakdown will be as such:
Meal one – 11:30AM
- 50g protein
- 10g fat
Meal two – 3PM
- 50g protein
- 10g fat
During and PWO – 5-6:30PM
- 100g protein
- 100g carb
Evening Feeding
- 100g protein
- 200g carbs
- 30g fat
For training and nutritional coaching- email me here: Kecktraining@yahoo.com
Learn more about Michael.
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Team elitefts™ Columnist Michael Keck is a world class competitive raw power lifter, after setting a new IPA world record at the February 6, 2010 Lexen Xtreme Pro-Am in the 242 division. He is also a competitive NPC Bodybuilder. His experience covers a wide variety of training methodologies and nutritional strategies. A self professed nerd and former scholarship athlete (football) at Western Kentucky University, He trains and studies to be as strong as possible all the while maintaining his health and being able to display a physique he can be proud of. Michael is co-founder of redpointfitness.com a nutritional software site and his full time career is as Vice President of Five Talents Financial Group, a Merger and Acquisition advisory and wealth management firm.
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really? 50g fat?
Yeah Dave I was thinking the same thing as I eat around 3k-3.5k a day and really I have at least 100g of fat(all from healthy sources of course!). Then again my carb intake is a little lower.
Keep us updated Mike. I am thinking the BF gain will be minimal even with the way the WD is set up.
not famaliar with the warrior diet, but i would look at adjusting the fat intake, it is a little low and no carbs early in the day? but if u can post us and let us know what happens
@dave and mike Im keeping the fat lower currently to allow for the higher carb intake. Ive learned over the years that I dont do well with high carb intake AND a high (to me) fat intake
There will likely be a point when the carbs drop and the fats actually increase a bit.
@Sly, I thinkyour right, thats the goal! I’ll def keep everyone posted
@ej I would suggest reading up on it, it is a fascinating approach and when properly modified, it works well for serious lifters (being large, muscular and strong wasn’t Ori’s concern). There is a reason and purpose for what I’m doing. With this setup and the goal, there really isn’t any need for carbohydrate consumption early in the day. Muscle and liver glycogen will be fairly full from the carbs consumed later in the day, the day before. I also have a desk job, so there isn’t any abnormal energy demand to be met.
what would your carb intake look like if you worked a manual labour job with 12 hour days but only medium intensity of work? (just dropping off cones every now and then)
I would like to see how your other days (high and low) breakdown per meal.
@Chris with that level, i probably wouldnt adjust it much at all. If you were doing roofing work or something pretty demanding then i would look at increasing overall calorie level.
@Matt
A high day would be as such:
Meal one – 11:30AM
* 50g protein
* 10g fat
Meal two – 3PM
* 50g protein
* 10g fat
During and PWO – 5-6:30PM
* 100g protein
* 100g carb
Evening Feeding
* 100g protein
* 300g carbs
* 30g fat
Low Day:
Meal one – 11:30AM
* 50g protein
* 5g fat
Meal two – 3PM
* 50g protein
* 5g fat
During and PWO – 5-6:30PM
* 100g protein
* 100g carb
Evening Feeding
* 100g protein
* 100g carbs
* 20g fat