Drako's Warrior Diet Experience

[Drako]

Weight: 196.5lbs

Strength has really dropped over the last few weeks. Something I'm struggling to deal with. But I guess it's not always about the numbers, it's about the results.

FAST

25g Blueberrys
12.5g Almonds
1 Serving Beef Aminos
2 Acai Caps
...................................................................................................
WORKOUT
Machine Press: 4x8
Lat Pulldowns: 4x8
Dumbbell Press: 4x8
Barbell Curl: 4x8
...................................................................................................

25g Blueberrys
12.5g Almonds
1 Serving Beef Aminos
2 Acai Caps

1.5 Scoop Whey

FEAST
19:00-20:00
200g Brocolli
1.5 Scoops Whey
20:00-21:00
350g Chicken Breast
21:00-22:00
Chicken Chow Mein

 

[Drako]

Weight: 194.5lbs

Dislocated shoulder and the shits. Not the best combo of the week.

 

[Drako]

Soi was wondering can I switch to bcaas and leave protein shakes out during this diet or do I continue with the shhakes on an evening?

 

[j2048b]

Soi was wondering can I switch to bcaas and leave protein shakes out during this diet or do I continue with the shhakes on an evening?

whats it say in the books i sent ya? not sure as i never did take out my protein shakes, but u might be able to?

 

[Drako]

I've been looking but not seeing much on it. I'm mean shakes would be great for the the bigger lifter wanting to maintain size but for someone lime myself I could probes get away with whole foods and bcaas during the day. Maybe a shake postworkout but bcaas would work there also.

 

[j2048b]

well all i can say is try it out for a few weeks, and see how ur body responds, if u like the results, then by all means do what u do!!

wd book has some recommendations, as far as food goes, i remember reading that its ok to have small amounts of protein, such as chicken, which is odd, considering the way the diet goes.

 

[Drako]

Yeah I read that part. Think al try a Can of lentil soup (half can per meal) 12.5 almonds n 50g blueberries during fasting all taken with bcaa's n see the outcome. If I can't getting all the kcals in then maybe a shake.

 

[Natehayes]

You can check out the Lean Gains site for some more info on modifying the WD. He advocates BCAA's through the day to minimize muscle loss.

I tried the WD for a month or so. Loved the simplicity, the leanness I was getting and the alert feeling through the day, didn't love the weight loss, Also I seemed to hit a wall around week 4 and found myself really fatigued no matter how much sleep I was getting. Maybe I was experiencing that 4 week slump you mentioned?

I still want to try it again, but try and up my easily digested protein intake throughout the day to see if it that helps.

 

[Drako]

I haven't really experienced fatigue since week 4. Dunno if it was another wall to break through, first one obviously being the hunger pangs during the first week. Weightless has slowed down but thats down to actual weight loss as opposed to water. I don't think I could go back to what I would of called "normal" eating now.

 

[Drako]

Upon waking:

Beef Aminos
Multi Vit
Vit-C 1000mg
Water

Fast
1/2 Can Lentil Soup
Serving Bcaa
Serving Acai

WALK TO WORK 40mins

1/2 Can Lentil Soup
Serving Bcaa
Serving Acai

12.5g Almonds
50g Blueberries

 

[Drako]

Weight: 193.5lbs

Felt bloated for a few days switching to soup think I need to find the best kind that works for this diet obviously something that is fiberous isn't loaded with potato. Training is still on hold due to shoulder issues, really js physio for the time being. Feeling a lot better and hopefully be back in the gym in no time. Let's see if I can get down to 192
Fast

1/2 can lentil soup

1/2 can lentil soup

Feast
Large Salad
480g chicken breast
3 scoops whey
500ml soya milk unsweetened
100g brown rice
1 can Tuna
100g Spanish sauce

 

[Drako]

Definitely seeing visible changes although small, changes all the same (will post pics if I get the chance) The only major issue I'm having with this diet is trying to incorporate a workout routine with it. If I'm working late shifts workouts are fine I simply do them in the morning. But the times where I finish at 19:00 is where I struggle. By time I get in the gym, train then get home I'm already well into the night which makes the feast window a bit awkward. Do I js skip training on these days or do I js have my 4 hour window when I get back which would take me past midnight, which then affects sleep??? Think I could be looking too much into this.

 

[Drako]

Today: 192.5lbs

Fast

1 Can Soup
12.5g Almonds
50g Blueberries

BCAA's: 3 servings
Acai berry extract: servings
Multi-Vit: 1 morning
Vit-C 1000mg: 1 morning

Feast

480g Chicken
330g Salad
100g Spanish Sauce
100g Brown Rice
3 Scoops Whey
500ml Soya (unsweetened)

 

[Natehayes]

Today: 192.5lbs

Fast

1 Can Soup
12.5g Almonds
50g Blueberries

BCAA's: 3 servings
Acai berry extract: servings
Multi-Vit: 1 morning
Vit-C 1000mg: 1 morning

Feast

480g Chicken
330g Salad
100g Spanish Sauce
100g Brown Rice
3 Scoops Whey
500ml Soya (unsweetened)

What are your total cals for the day coming in at?

 

[Drako]

Just over 2000. Roughly 220g Protein, 150g carbs and 60g Fats. It tends to vary sometimes on the soups or meats I eats.

 

[Drako]

Weight: 191.5lbs

Supps
BCAA's
Acai Berry
Multi-Vit
Vit-C

Fast
1 Can Veg Soup
12.5g Almonds
50g Blueberries

Feast
Mixed Kebab
Nan Bread
Chips

 

[Drako]

Anyone know how long shoulder pain tends to last? I managed to jar it n over the last 3 weeks I've had a sharp pain, can't do push ups, lat raises or reverse flyes. It has really done a number on my training.

 

[Natehayes]

Anyone know how long shoulder pain tends to last? I managed to jar it n over the last 3 weeks I've had a sharp pain, can't do push ups, lat raises or reverse flyes. It has really done a number on my training.

That doesn't sound good, bro. I have had shoulder and neck injuries due to hard MMA training and my advice to you is see a doc, preferably an orthopedist. Input it off forever and neither my shoulder nor my neck ever improved. I would have periods that were pia free, but the injury would always come back. For me a course of anti-inflammatories and PT fixed me up.

 

[Drako]

Been a while since I've posted. Not much to report. Since the shoulder injury weightloss has become stagnant if anything a few pounds have went back on. Really need to wind my neck in and restructure my training until it heals up fully.

 

[Drako]

Shoulder is starting to feel a little bit normal now. So instead of lifting heavy I'm gonna mix it up a bit and incorporate a Tabata style training routine. Thinking on running it like this:

20sec: machine or dumbell press
10sec: Rest
20sec: machine or dumbbell flye
10sec: Rest

Do this for 8 rounds and that would be chest done. I'm goin to try apply the same principle to all body parts will keep posted.