I know…the title of this article sounds like a joke, and I don’t blame you for being skeptical. But hear me out. What I am about to present to you is not a joke, nor is it bunk. There is a way for you to eat big, workout less and get ripped in the process.
If you currently find yourself going to bed hungry, and stressed over the amount of time that you’re spending in the gym, then this program may just change your life. It is based on two foundations…
The Warrior Diet. More of a lifestyle than a diet, The Warrior Diet consists of two phases. The first phase is called the undereating phase. During this time, you eat only fresh fruits and veggies, and some protein. The second phase is called the overeating phase. This phase is a 4 hour nightly window where you are allowed to instinctively eat (whatever food you are hungry for). During this time, you eat until satisfied so that you never go to bed hungry.
Bulldozer Weight Training System. Using Bulldozer Weight Training principles, you hit the gym only three times a week, and each workout lasts only 30 minutes. Workouts are intense, and keep your heart pounding, They will help you build strength, strength endurance, and overall physical conditioning.
How to eat. Here are the nuts and bolts of the plan. Again, they are based upon Warrior Diet principles. I should mention that counting calories is not part of the Warrior Diet. But don’t worry, you still get to eat like a king (or queen) at night.
Undereating phase. The undereating phase is a 20 hour window in which you will eat ONLY the following:
- Veggies. Fresh, raw, non-cruciferous veggies. Suggestions include tomatoes, carrots, cucumbers, and small salads (with only a tiny amount of oil and vinegar dressing).
- Fruits. Calorie-light fruits. Strawberries and blueberries are your top choices.
- Soup. Miso soup, calorie-light chicken or beef broth.
- Protein. A handful of almonds, a piece of string cheese, or a hard-boiled egg.
During the undereating phase, limit your overall calories to 300. The point of the undereating phase is to graze on healthy foods, and get through the day. It is possible to eat quite a few strawberries and carrots, a small salad, a couple of tomatoes, a piece of string cheese, and still be under 300 calories. Do not eat any carb-rich foods during this time.
A couple of notes on the undereating phase…for the first week, you may experience headaches and some sluggishness as your body goes through detox. But after this time, you will find that you are much more energetic and alert then when you were eating more during the day. You will also feel more energy during your workouts. Odds are that you’ll feel stronger on the Warrior Diet as well, and your lifts will be up.
Overeating phase. Time to eat big! The overeating phase is a 4 hour nightly window where you’re allowed to eat instinctively, and eat big! Obviously, it’s best to avoid too much junk when trying to cut fat. Here is the order of how you should eat during the overeating phase:
- Salad. Start with a moderately sized salad. Spinach is a great choice. Use a small portion of light salad dressing, and mostly raw, chopped veggies like tomatoes, cucumbers, onion, etc.
- Steamed Veggies. Next, eat a moderate portion of steamed veggies. Make broccoli and cauliflower your staples. It’s also good to add in some carrots, or other lower calorie veggies for taste.
- Eat big! Now it’s time to stuff yourself. For men, eat 1,800 calories of food. For women, try 1,000 – 1,200. The cleaner you eat, the more you can eat. But don’t make your meals bland…make them satisfying. And you don’t have to eat perfectly clean. Go ahead and enjoy pizza, pasta, or whatever you’re craving. Just make sure that your total calories are in check. And if you have a hard time reaching the total calories because you are stuffed, wait an hour and eat some almonds, or have a protein drink.
Because you’re eating a salad and veggies prior to the big meal, you will find that you are eating less, but feeling incredibly stuffed. By following this system, you will never go to bed hungry.
A good benefit to eating this way is that it will reduce your cravings for junk. The nightly overeating phase is not ultra-restrictive, so it doesn’t feel like a diet. 1,800 calories is an incredibly large amount of food. And when you eat this much after servings of salad and veggies, you WILL be full.
I find that when I am using the Warrior Diet, my “junk food cravings” are nowhere near as strong as when I am on a bodybuilding style diet, or a fad diet.
How to train. The Bulldozer Training System has been detailed in this article. As I mentioned in the title of this article, you will be working out less. You will have three workouts each week…a push day (chest, shoulders and triceps), a pull day (back and biceps), and a leg day (quads and hams). It’s best to have a day off between each workout. Here is an example cycle…
- Day 1. Pull Workout
- Day 2. OFF
- Day 3. Push Workout
- Day 4. OFF
- Day 5. Leg Workout
- Day 6 & 7. OFF
Pull day. Perform the following…
- Deadlift. 1 set of 10 rest-paused reps. Perform one rep with a moderately heavy weight, and rest 30-45 seconds. Then perform another rep. Repeat until you hit 10 total reps.
- Back Exercise. Pick a back exercise that you enjoy, and perform one Bulldozer style set of 20 total reps, using 10-15 deep breaths in between each “mini-set.”
- Biceps Exercise. Pick a biceps exercise that you enjoy, and perform one Bulldozer style set of 20 total reps, using 10-15 deep breaths in between each “mini-set.” You can also have a “burn day” where you do a total of 50 reps for a set.
Push day. Perform the following…
- Bench Press. Perform one Bulldozer style set of 20 total reps, using 10-15 deep breaths in between each “mini-set.”
- Overhead Press. Perform one Bulldozer style set of 20 total reps, using 10-15 deep breaths in between each “mini-set.” Use either dumbbell or barbell overhead presses.
- Triceps Exercise. Pick a triceps exercise that you enjoy, and perform one Bulldozer style set of 20 total reps, using 10-15 deep breaths in between each “mini-set.” You can also have a “burn day” where you do a total of 50 reps for a set.
Leg day. Perform the following…
- Squats. Perform a single, 20 rep set of squats.
- Quad Exercise. Perform one Bulldozer style set of 20 total reps, using 10-15 deep breaths in between each “mini-set.” Use either leg extensions, front squats or lunges.
- Hamstrings. Pick a hamstring exercise that you enjoy, and perform one Bulldozer style set of 20 total reps, using 10-15 deep breaths in between each “mini-set.”
Please note that the following muscle groups are not directly worked in this program…calves, forearms, & abs. Feel free to work these bodyparts as needed.
The style of weight training I have laid out is based on heavy, compound movements, and is meant to assist you in keeping muscle mass as you drop fat. Because of the focus on rest-paused sets, your strength endurance will start to improve over time as well, which makes this workout a great option for off-season athletes who are looking to shed a few pounds.
Summary. So there you have it. I have provided you with a gimmick free plan on how to get ripped while eating big and working out less. Give this plan a try for three months, and make sure you document your results.
Once you achieve your weight loss goal, you can still keep the basics of this plan as a lifestyle. You can then add more protein and veggies during the day, and eat a little more “dirty” at night.