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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 09-22-13, 10:27 AM   #1
FrenchFit 
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Warrior Diet, Intermittent Fasting – My 7th Month Review

I’ve been on this diet, or lifestyle change, since February ..said I would post when I had a physical and looked at the lab tests. Physical and labs test were excellent, though I need to bring LDL up somewhat. Probably better results then when I was 50, but those old med records were kind of sketchy, (the office has since computerized). Clearly, my HR performance is remarkably different.

My objective: Been over 225 for 30 years, really wanted to experience being lighter and more of a hard body. Also, wanted to get rid of those peaks and valleys, i.e. being over-charged in the morning and wanting to nap in the afternoon. I’ve always been active, lots of different sports and rec.

So, I’m 7 months into intermittent fasting; eating only between 6-9pm with water, coffee and tea during the day. According to Warrior Diet Ori Hofmekler the pay-off is ‘High Energy’, ‘Explosive Strength’, ‘Leaner, Harder body’. (Note: I did read all the medical literature about IFing before I started.) Here’s what I think of those claims, and other observations:

Before: 6ft, 235lb, 60yo, resting HR 63, max HR 210, cruising HR 160, 46” chest, 38” waist. Primary exercise: biking, avg. 20-50 mile rides 100-150 miles a week, occasional century.

After: 6ft, 215lb, 60yo, resting HR 57, max HR 180, cruising HR 135, 45” chest, 35” waist. Primary exercises: running 5ks, kick-boxing, biking avg. 20-30 mile rides 30-50 miles a week, synergistic/core workouts, dancing (WCS).

Pros:
- Sustained energy all day long, no peaks and valleys.
- Crazy endurance energy; meaning you can put runs, biking, gym back to back. No bonking. You come away from work-outs thinking, ‘I could do that again, give me a minute’. No powerbars, blocks, gels.
-Hard body: I think this is the first time in my life I have really appreciate head to toe fitness, my thighs are gotten bigger and better defined, my core has made a big leap.
-Health: You definitely feel healthier, and behaviors you elect seems to be consistent.
-No Hunger: Once acclimated after a couple of days, eating during the day seems unnatural and sort of gross.

Cons:
-Explosive strength? Forget about it. My ability to put out big watts or push heavy weights is gone. Think endurance, persistence hunter; not Neanderthal.
-High Energy: No, not high but sustained. There is a problem with apathy after a few months, feeling unmotivated. Although it’s a rush to come out of a hard work-out saying ‘no big deal’, there is also a constant voice in the back of your head that says ‘who cares’.
- Against the Grain: Going out to lunch with friends, football Sundays, weekend brunch, all that stuff is a problem. You get a lot of “Breakfast is the most important meal of the day” comments.
- Feasting during eating window: And that is the issue for me now, I have not adopted the author’s plea to eat healthy when you eat, I am still consuming big quantities of meat, sugars, ice cream, liquor, bread during the evening. So, my choice of food intake really hamstrings the benefits, but that is the test I wanted to do.

Caveat:

I took the basic principles of Warrior Diet and adjusted to my lifestyle, and hardly followed the author’s recommendations... and I think that is causing me some metabolism problems. Adding some fruits and vegetables during the day, and eating better at night is my plan going forward. I need to put my resting metabolism one step higher on the ladder. (The author supports this idea.) Supplementing with some food during the day that has low glycemic value, e.g. yogurt, beans, fruit, seems like the plan. Also, I’m thinking I could drop another 10lbs pretty easily if I watched what I eat during the evening Feast Window.

Comment: The loss of interest in bike riding was a surprise. The intensity of some other work-outs has been their draw, frankly bike riding seems more drudgery now, like charging up hills is fun but after an hour or so I “…wish I was at the gym”. This might be temporary, and one cause is clearly my once a week ride with my spouse, which is fantastic but painfully slow. I’ve been running 5ks before spin classes, that helps for engaging me in spin, but I am still coming off the bike thinking Meah.

Sum:

I give it a thumbs up, but I argue with the claims. If I was a competitive athlete or a body builder I suspect I would be giving it a thumbs down. But. for a more average lifestyle that requires sustained energy and a desire to have exceptional endurance capacity when summoned, I give it a strong positive review. I’m training for 10ks now, trying to make my 5k times sub-30. I could never have imagined that 7 months ago; 20 minutes running and I was fried. Now 45 minutes running and I feel my work-out is just getting serious.

That’s the review, obviously much more I could say. If you have questions you are welcome to ping me and I’ll post in this thread from time to time.
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Old 09-22-13, 04:43 PM   #2
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Awesome review. After quitting Atkins for something better suited to my lifestyle I recently switched to IF. My eating window is from 6-10, but the weight loss slowed down after a week because I was getting too comfortable and eating too many calories in that four hour window. The next few weeks I'll change the window to 2-3 hours and see how that works. Do you think eating a little healthier would improve the energy/strength/endurance aspect? I too am suffering, and haven't been to the gym in quite a while which sucks.
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Old 09-22-13, 08:40 PM   #3
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Yeah, it is a little deceptive. "I eat whatever I want and lose weight too". Obviously you can only go so far on a mediocre food choices.

I'm not sure what to expect but my intuition suggests adding the right kind of boost during the day, and I mean a low glycemic boost -> not glucose fueling, and eating better at might be the trick to balance things out and restart the weight loss. Afterall, what's to lose by changing the routine a little.

I will say, not eating during the day gets so darn convenient, one less thing to plan.
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Old 09-22-13, 09:15 PM   #4
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I admire and commend your determination, self-discipline and persistence. The Warrior Diet clearly isn't a pleasure cruise and the pro's that you list seem a modest payback for seven months of what you've done.
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Old 09-22-13, 10:21 PM   #5
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Wish I had the discipline to document like that. I do like having explosive strenght*, so think IF isn't for me, but it was a good review. Doc's recomended for me the "Medeterranian Diet". So far it's working, though rather slowly, and adherance has not been perfect, thanks to a wife who thinks fish and vegitables are poison. I've lost 90lb, and it took four years. She has lost none, and is happy with it.
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Old 09-23-13, 12:47 AM   #6
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Wish I had the discipline to document like that. I do like having explosive strenght*, so think IF isn't for me, but it was a good review. Doc's recomended for me the "Medeterranian Diet". So far it's working, though rather slowly, and adherance has not been perfect, thanks to a wife who thinks fish and vegitables are poison. I've lost 90lb, and it took four years. She has lost none, and is happy with it.
I'll tell you what, 90lbs is nothing short of amazing, and 4 years doesn't seem terrible for sustained weight loss. Congrats.

I'm on the other side of that equation, with the wife fired-up for workouts and me having to be dragged along...
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Old 09-23-13, 07:59 AM   #7
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I was waiting for this thread, thanks for the HONEST review French!

I was a rather hardcore primal/paeleo eater about a year ago and while I did see some relative gains because of it, I was depleted of the carb calories I burn on rides. I have found a healthy balance and stick to it that doesn't leave me feeling weak/tired, but does include a lot of the basics of a primal/paeleo diet and IF at times. I find a really clean meal or 2 after a long or hard ride, followed by carbs the next day, replenishes me a lot more than carb binging right after.

Agian, thanks for the review!
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Old 09-23-13, 08:32 AM   #8
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And thanks all. The truth about the WD, (my way): It hardly could have been easier. You just don't eat during the day; not very hard. The only hassle is the social problems, hunger is not an issue...until 5-6pm.

I guess that should have been the primary message in my review, it's very easy once you get going.

My sense is the essence of the WD is you become a fat burner, that's your primary energy source during the day, during workouts, and it has long legs. Deep reserves, so to speak.

Doing it correctly will take little more work/planning, I guess we'll see where I am at the one year mark
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Old 09-23-13, 08:42 AM   #9
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CommuteCommando---Congrats on losing that 90lbs in 4 yrs! Losing an average of >22lbs/yr for 4yrs is fantastic! If I could lose >22lbs/yr for ONE year, I'd be overjoyed.
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Old 09-25-13, 06:37 PM   #10
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i read this last night and thought about it. I dont pretend to be any sort of biologist, but I have a point I wanted to throw out there. Assuming your eating 2K or so calories, and you are doing it in a highly compressed timeline, I am having difficuly seeing how thats a benefit.

From what I read your body cant process any more than x calories (2-300) an hour anyway, and large amounts of food in the system require large amounts of water to process, and if said water is not ingested, its pulled from the system.

Your statement about not having peak power is more concerning to me than anything.

Anyway, I am glad its working for you.
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Old 09-25-13, 08:59 PM   #11
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i read this last night and thought about it. I dont pretend to be any sort of biologist, but I have a point I wanted to throw out there. Assuming your eating 2K or so calories, and you are doing it in a highly compressed timeline, I am having difficuly seeing how thats a benefit.

From what I read your body cant process any more than x calories (2-300) an hour anyway, and large amounts of food in the system require large amounts of water to process, and if said water is not ingested, its pulled from the system.

Your statement about not having peak power is more concerning to me than anything.

Anyway, I am glad its working for you.
I think it is a very interest question, you naturally tend to think calories in/calories out - timing may not matter all that much and the rate of digestion is somewhat fixed. Obviously, over 7 months I've had lots of time to think about this.

It appears the body has choices what to burn, and you can train it one way or the other. If you "starve it" during the day, it seems happy to burn more fat and flatten the insulin level. Also, if you consume high glycemic foods during the day you go through insulin peaks and valleys, and during the valleys you crave to fuel up to keep going - think 5 hour energy, donuts, etc. And, if you don't eat for 20 hours, you digestive systems gets a real break..and that has nice benfits. And, when you feast at night, you have a long, slow, relaxed digestive period - I don't run or bike at night much anymore. But I think to your point about peak power, my guess is it's a side-effect of fat burning...i.e. it's more efficent, powerful to burn that muscle milk bar & Gatorade you had an hour before working out - your metabolism responds to being force feed. I don't thnk fat burning generates the same energy output.

But this is simply layman observations and conjecture, so take it with a grain of salt. Reading the medical literature on IFing, it appears there are a growing number of studies that suggest your body does undergo some profound changes over time if you are IFing, so it seems the medical interpretation of what's going on is beginning to develop some conclusions. As far as Ori Hofmekler, I think he is a little crazy..but I'm glad I found his book.
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