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THE UNLEADED WARRIOR DIET, Part 1 by Mark Hatmaker

 

Gettin' My Lord Greystoke on

The Warrior Diet is a 4-tiered bit of reducing/weight-cutting/leaning simplicity based on Old School Principles backed by new school [but often ignored] science.

The Plan follows a “Do Step 1 for 14 days”---if the scale needle budges downward, stick here and go no further—no need for the additional steps.

·        If it doesn’t budge, go to Step 2 and run the Guidelines from Steps 1 & 2 in tandem for 14 days.

·        If the needle budges in a desired manner, stick here.

·        If not, go to Step 3.

·        If the budge does not occur, well, you know what to do.

4 Steps--that's it. [Likely most of ya will never need more than the first two, particularly if you are using The Unleaded Program & Warrior Walking to build leaner and meaner muscle all the while avoiding catabolism.]

• Steps 1 & 2 will be presented gratis via The Indigenous Ability blog and our podcast, Mark Hatmaker: Rough n Tumble Raconteur.

The Warrior Diet with all 4-steps and more support including beaucoup “Chow down guilt-free on these foods!” will be presented in e-booklet form as a freebie to The Black Box Brotherhood.

BTW-That “Chow Down!” dictate is important. The Warrior Diet is a sustainable 24/7/365 lifestyle because we kill that feeing of denial and keep the belly happy.

If a “diet” can’t be sustained for the long-haul, then it’s not a diet—it’s yet another wobble in the see-saw of vacillating resolve.

Stay off the see-saw, be happy! I eat dessert every night and eat like I’m in a competition.

See the Missus’ cooking videos/posts. I eat this way every day, and there are never leftovers.

On to Step 1…

Don’t Drink Your Calories

Reason 1 : Satiety & Lack of Solid Portion Control

For many of us, with a feeling of “Just a few pounds down and I’ll be happy,” Step 1 is all you’ll need.

Confining all calories to that which you must chew can go a surprisingly long way towards building a calorie deficit that does not feel like a calorie deficit.

Satiety studies demonstrate that consuming a drink with say, 500 calories before a meal does not contribute to a feeling of fullness and there is no reduction in the amount of food put on your plate post-drink.

Whereas, if we consume the 500 calories via anything that has to be chewed, the satiety jones is bit into and portion size post-500 calorie chewable diminishes.

This is not simply an anti-sugary drink dictate. Drinkable calories in any form from protein shake to a cold glass of whole milk.

Drinkable calories do not contribute to satiety and simply add excess to the day’s rations.

Step 1 says, “If it’s a calorie, chew it.”

Reason 2: Speed of Assimilation

“Epidemiological studies support liquid added sugars, such as soft drinks, as carrying greater risk for development of metabolic syndrome compared with solid sugar.”-Extracted from the paper Are Liquid Sugars Different from Solid Sugar in Their Ability to Cause Metabolic Syndrome? By Gerhard Sundborn, Simon Thornley, Tony R Merriman, Bodo Lang, Christopher King, Miguel A Lanaspa, & Richard J Johnson.

I could have selected like sentences from copious double-blind peer-review studies—they all ballpark on the same theme.

Drinking sugar [sucrose, fructose etc.] is likely worse than consuming them in chewable form.

Again, this does not necessarily hold simply for sugars.

Keep in mind, weight gain drinks, even if sugar-free are used, well,…to gain weight.

By-passing chewing, even if it be to add protein to the system is a far easier way to gain weight than by chewing the same calories.

A Short List of Drinkable Calories

[Use this as a comparison for what you’re willing to pay for and what you’re willing to do without. Consider the average candy bar clocks in at 220 calories—with that in mind, I tossed what used to be a more than a few sodas per day habit into a coveted Payday or Butterfinger or Snickers or some other yummy each day. Having one of these per day gets me thru as a lumberjack snack and “costs” far less than having two sodas, let alone more than two. You do your own Cost to Benefit math with all the potential additions drinkable calories can add to a single day. Keep in mind, Step 1 does not say, deprive, it says toss the drinkables and go with edible fun and satiety will put you in the Benefit Zone.]

Soda

Serving: 12 ounces

Calories: 124-189

Diet soda

Serving: 12 ounces

Calories: 0-7

Bottled sweet tea

Serving: 12 ounces

Calories: 129-143

Unsweetened tea

Serving: 12 ounces

Calories: 4

Orange juice, unsweetened

Serving: 12 ounces

Calories: 157-168

Apple juice, unsweetened

Serving: 12 ounces

Calories: 169-175

Tomato/vegetable juice

Serving: 12 ounces

Calories: 80

Cranberry juice cocktail

Serving: 12 ounces

Calories: 205

Whole milk

Serving: 12 ounces

Calories: 220

2% low-fat milk

Serving: 12 ounces

Calories: 183

1% low-fat milk

Serving: 12 ounces

Calories: 157

Nonfat (skim) milk

Serving: 12 ounces

Calories: 125

Soy milk

Serving: 12 ounces

Calories: 147-191

Coffee, black

Serving: 12 ounces

Calories: 0-4

Coffee with cream (2 tablespoons half-and-half)

Serving: 12 ounces

Calories: 39-43

Coffee with light whipped cream (2 tablespoons from can)

Serving: 12 ounces

Calories: 15-19

Coffee with heavy whipping cream (2 tablespoons)

Serving: 12 ounces

Calories: 104-108

Latte (espresso coffee) with whole milk

Serving: 12 ounces

Calories: 122

Latte (espresso coffee) with 2% milk

Serving: 12 ounces

Calories: 101

Latte (espresso coffee) with skim (fat-free) milk

Serving: 12 ounces

Calories: 69

Sports drink

Serving: 12 ounces

Calories: 94

Energy drink

Serving: 1 can (8.3 ounces)

Calories: 105-112

Beer, regular

Serving: 12 ounces

Calories: 155

Beer, light

Serving: 12 ounces

Calories: 104

Red wine

Serving: 5 ounces

Calories: 125

White wine

Serving: 5 ounces

Calories: 122

Hard liquor (vodka, rum, whiskey, gin; 80 proof)

Serving: 1.5 ounces

Calories: 96

I repeat, Step 1 does not say, deprive, it says toss the drinkables and go with edible fun and satiety will put you in the Benefit Zone.

If after 14 days of scrupulous drinkable monitoring, you like what you see on the scale—stop here, you’re done. Do this forever and you’re good to go!

The needle didn’t move? Move on to Step 2.

Available Volumes in The Unleaded Program

·        The Pliant Physique

·        Core Stability

·        Hips Stability

·        GFF: Grip-Fingers-Forearms.

·        The Chest Battery

·        The Back Battery

·        The Shoulder Battery

·        Unleaded: Warrior Walking, the Only Cardio You Need for Combination Fighting, Physical Culture and Attacking the Outdoors

·        Unleaded: The JOLT Battery: Joint, Ligament, & Tendon Training

Upcoming Unleaded Volumes include…

·        Hidden Gems: Stabilizing Muscle [Pre-Hab, Re-Hab, & the True Core]

·        The Shotgun Muscle Trifecta: Strengthening the Peripherals

·        The Shock Muscle Trifecta: Ballistic Motion for Combat Athletes

·        The Tarzan Twelve: Feats to Show Off What You’ve Built

·        And complete Batterys for Core: Abdominal Strength and Rotational/Extension Game-Changers, Thigh-Hips-Knees, Shoulders, Biceps, & Triceps.

·        Old School Warrior Posture Training: Stand, Sit, Hinge & Glide

·        The Unleaded Female Warrior Program

·        [Each Program is a DVD/Booklet package.]

Information on Joining the Old School Rough & Tumble Fighting Unleaded Conditioning Brotherhood.

Or try our podcast, Mark Hatmaker, Rough n Tumble Raconteur.

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