Skip to main content

The Modified Warrior Diet for Fat Loss

The Modified Warrior Diet for Fat Loss

If 5-6 meals a day isn’t getting you the results you’re looking for, try this diet and lose weight fast.

Popularized by many bodybuilding magazines, eating 5-6 meals a day every 2-3 hours is often recommended to athletes looking to either pack on mass, or as a method for fat loss. But after experimenting with this eating approach I don’t recommend it anymore. The major issue is, eating every 2-3 hours is extremely hard on your digestive system, especially when eating big meals throughout the day. My body didn’t feel right, my energy levels were low throughout the day, and I didn’t see the physical results I was looking for. I would literally bring food with me wherever I went, and if I didn’t eat every 2-3 hours I would get cranky and go nuts. After awhile, I decided it was time for a change of pace, that it was time for something completely different, that it was time… for the warrior diet.

The warrior diet was developed by Ori Hofmekler and consists of two different periods; an underfeeding period and an overfeeding period. The underfeeding period should start immediately upon waking up and should last until dinner time.

During the underfeeding period, the key is to have extremely small meals. Depending on your personal needs, keeping meals to 300 calories or less is recommended. Doing so will help keep the body in the sympathetic nervous system, which is essential to having optimal energy throughout the day.

The overfeeding period though should begin at dinner time and last for 4 hours. This is the time where you should get the bulk of your calories in. When you start the overfeeding period, your nervous system will shift from the sympathetic system to the parasympathetic system. The parasympathetic system is best for resting, recovery and digestion.

While the warrior diet works extremely well for weekend warriors, or anyone looking to maximize fat loss, athletes have different requirements and thus the need for modifications to the warrior diet.

I first learned about the modified warrior diet from Michael Keck. He adopted it and put his own spin on it to cater to the needs of power athletes. Some of the modifications Michael suggests include an emphasis on protein, supplementing with BCAA’s, and macronutrient counting instead of calorie counting. By making these modifications to the warrior diet, athletes are able to maximize strength and power gains, while also maintaining energy levels and achieving their body composition goals.

Below is a sample Modified Warrior Diet plan, laying out its guidelines effectively for a 200 lb male:

Non Training Day

Underfeeding Period

Wake up at 8 AM

First underfeeding meal at 10 AM

  • 6-8 ounces of unsweetened almond milk, 1 cup of strawberries, 1 scoop of whey and 1 cup of baby spinach in a blender.
  • 5-10 grams of BCAA’s (optional)
  • Note: If you don’t have a blender you can substitute two scoops of a meal replacement shake like Syntha-6 or Elite Fusion 7 here instead

Second Underfeeding meal at 2 PM

  • 1 can of tuna fish mixed with mustard
  • 1 ½ cups of baby spinach
  • 1 serving of olive oil and apple cider vinegar
  • 5-10 grams of BCAA’s (optional)

Overfeeding Period

Dinner at 6PM and continue till 10 PM

  • Consume 150 grams of protein (meat, chicken, fish, eggs etc.)
  • Consume 100 grams of carbohydrates (veggies, berries, cherries, etc)
  • Spread this over a 4 hour period

Total Macros for the Day:

  • 250 grams of protein
  • 130 grams of carbohydrates
  • 150 grams of fat
  • 2770 calories

Training Day

Wake up at 8 AM

  • 1 cup coffee, green tea or water plus any morning supplements

11:00 AM

  • 8 oz plain 0% Greek yogurt mixed with a handful of blueberries and a ½ cup of almonds
  • 5g BCAAs (optional)

2:00 PM

  • 2 ounces of Chicken over 1 ½ cups of baby spinach
  • 1 Serving of olive oil and apple cider vinegar for dressing
  • 5g BCAAs (optional)

5:00 PM Pre workout meal

  • 1 Scoop of Whey
  • ½ cup of oats
  • Note: if you don’t want to cook the oats you can substitute one scoop of a meal replacement shake like Syntha-6 or Elite Fusion 7 here instead.

6:00 Workout

7:15 PM Post workout shake

  • 1 scoop of protein
  • 1 cup of coconut milk
  • 1 cup of frozen strawberries
  • 1 frozen banana
  • Note: If you don’t have a blender you can also substitute 2 scoops of a designated post workout protein product like 2:1:1 Recovery or True-Mass.

7:45 PM – 11:45 PM

  • Consume 130-150 grams of protein (meat, chicken, fish, eggs etc.)
  • Consume 130-150 grams of carbohydrates (veggies, berries, cherries, etc)
  • Consume 80-90 grams fat

And there you have it. Workout 3-4 days a week, total body, and follow the plan above and you’ll see great results. Don’t believe me? Check out the pictures below…

To better follow this nutrition plan, 1R would recommend the following supplements:

  1. BSN Syntha-6 – This versatile protein shake can be used as a meal replacement to help you meet your daily protein requirements or as a post workout shake to help improve your recovery time and build lean muscle mass
  2. Optimum Nutrition 2:1:1 Recovery – The carbs and protein will help you recover and build lean muscle faster after tough workouts
  3. Optimum Nutrition Fish Oil – These tasteless fish oil pills will help you burn fat, improve joint health, and reduce inflammation associated with hard training

03 / 09 / 2017 1R