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Ancient Living: Does The Warrior Diet Work? A Rich Man's Gym Exclusive

Updated on June 28, 2013

What Is The Warrior Diet?

Does Ori Hofmekler's The Warrior Diet work? I trust if you're reading this, you're considering The Warrior Diet. You've seen Warrior Diet reviews, looked at other's results and success stories. You're looking for a diet to get lean, meal plans to get ripped without sacrificing muscle and strength. The Warrior Diet will produce those results. It is not a fad diet, in fact, it's not a diet at all, rather it's a life style. The Warrior Diet isn't a 3 week quick fix, it's a long term solution.

How do you make the Warrior Diet work? Well, let me tell you, I've been on it now for 3 months and I feel terrific I am as lean as I have ever been and am still strong. I have not lost any strength. In fact, I would stay I am stronger now. Both physically and mentally.

In this article, I will tell you exactly how I got started on The Warrior Diet and made it virtually painless to stay with it and incorporate it into my lifestyle. You can do this too.

What Is The Warrior Diet?

If you're just tuning in, let me define The Warrior Diet for you real quick.

You eat one main meal per day, at night. Period. During the day, you are under a controlled fast where you have very light snacks of fruits, juices and veggies. You will learn how to combine foods adequately and challenge your body physically. The Warrior Diet shows you how to nourish the body in sync with its inner clock. You will begin to separate between morning and day time foods and then evening foods to effectively remove of toxins, increase conversion of fat for energy, increase utilization of nutrients and improve resilience to stress.

The result is a leaner, stronger and healthier body. Like a boss? No, like a warrior.

Most ancient cultures ate similar to this fashion. Day time was for work and war, nighttime was for recovery and feasting.


Step One: Cleanse And Prepare

If you're used to eating 3 squares a day or you've been doing the 6 small meals a day thing, shifting to one main meal a day is going to be a shock to your system.

How do you make the shift? The good news is you're not abstaining from food during the day. You're doing what's known as a controlled fast. Meaning you eat, just not heavy and not a meal as we think of a meal now.

Fasting has many purposes, one of which is cleansing the system. As I was preparing to start The Warrior Diet, I stumbled on an interesting blog post from a guy named Chad Waterbury called "How To Get Ripped With Food: A 7 Day Plan"

The 7 day plan, huh? 7 days to get ripped? I'm in!

I used this plan to prepare myself mentally and physically to take a run at The Warrior Diet.

Here's how it breaks down in a nutshell, but make sure to read the whole article (follow the link over there):

  • Day 1: Veggies - 4 servings a day - as much as you want - yup, one day of just veggies - raw or steamed only please. It's only one day, get over it!
  • Day 2-4: More Veggies, but during 2 servings, add 20 grams of protein from fish or eggs. Don't worry, the week's already halfway done
  • Days 5-7: Protein and Veggies only - protein limited to 20 grams per serving.
  • Drink at least 1 gallon of H2O a day

End of Day 7, I devoured a gluten free pizza with garlic, chicken, tomatoes, and artichoke. That was my reward for 7 days of goodness.

On Day 8, starting the Warrior Diet was a breeze.

My system was cleansed, I had jumped started the fat burning furnace that is my body and was hungry to overeat.

Ori Hofmekler Interview

My Warrior Diet

The Warrior Diet is about freedom and control. There is an element of self-mastery in The Warrior Diet as well. Frankly, during the day, I find something quite liberating about "being hungry." It's like getting the eye of the tiger back. While we have homelessness and poverty in America, there is a significant lack of true hunger in America. The Warrior Diet will rekindle the fire and hunger for life and living. If you are not happy with your current situation, be it physical, emotional, spiritual, financial, all 4, then FIGHT! Take action. Get mad and BE hungry for something greater. Fight all day long so at night, after the battle you can feast!

What does a day in the life of my Warrior Diet look like? Here's one sample:

  • 6:00 am - black coffee and 8 oz FRESH SQUEEZED grapefruit juice
  • 8:00 am - Green based Protein Drink (see my article on Five Things Any Man Can Do To Feel Like Batman Everyday for more on the green based protein drink)
  • 12:00 pm - 8 oz Greek Yogurt
  • 4:30 pm - Green based protein drink
  • 6:00 pm - Workout
  • 9:00 pm - CHOW DOWN - Mixed Greens, Grilled Salmon, Steamed Broccoli and Brown Rice (in that exact order)
  • 10:30 pm - Strawberry flavored whey protein mixed with coconut milk

I drink a gallon and a half of water a day and have black coffee or espresso in the morning and mid day.

This is one sample day. Sometimes instead of Greek yogurt , I'll have a mixed green salad with balsamic vinaigrette and for desert Greek Yogurt with frozen berries. But you should get the point right? On occasion, I'll go most of the day on coffee and water and only eat the main meal at night, just to give my system a reset.

Since, starting on this new lifestyle (not a diet - way of life) I have found myself leaner, stronger, more centered and focused. I feel sharp. Like a warrior.

Basically, I'm using my body's natural rhythms to increase fat burning and energy usage during the day followed by refuel and repair at night.

Consider an ancient warrior. He wakes up, packs up and marches. Passes an apple tree and grabs an apple then continues on. It's like this all day. Maybe they have a skirmish or wind up in a battle. Then at night, they feast!

Works for me! How about you?

My Current Exercise Program On The Warrior Diet

In The Warrior Diet there is a section on exercise which I will cover in another article called Controlled Fatigue Training At Rich Man's Gym. For now, I'll clue you in on what I'm doing currently for a healthy heart, strength and conditioning.

Workout 1:

Workout 2:

Workout 3:

  • Warm Up with Wall Squats, Hard Style Locks and Goblet Squats
  • Turkish Get Ups and Pistol Practice (20 minutes)
  • Swings and Jumping Jacks 20 seconds of work / 10 seconds of rest (goal is 80 rounds)
  • Cool Down with Frog Hops, Push Press, Burpees (4 rounds of each drill with 30 seconds of work and 30 seconds of rest)

Workout 4:

  • Back to Outlaws

Workout 5:

  • Warm Up with 9 minutes of Jumping Rope and Joint Mobility
  • 20 minutes working the Kettlebell Snatch
  • Cool Down with Indian Clubbell swings and swipes and maybe some medicine ball work for good measure
  • FYI - sometimes I'll do something totally different for variety and active recovery depending on how hard I worked during the week.

Anything you see here that you're not sure of, need clarity on or if you need help with creating your own routine, leave a comment below and I'll be happy to help

As you can see, I shoot for 5 days a week of consistent exercise and training. I take off Fridays and Sundays. I prefer now to training in the early evening except on Saturdays when I train in the mornings.


So now it's up to you? Are you going to take The Warrior Diet for a test drive? Will you incorporate it into your lifestyle? For me, it has been liberating, energizing and highly rewarding. Quite literally, I feel like a new man!

As I mentioned, I'm happy to answer any questions you might have (or concerns) about the diet and/or workout. Simply leave a comment below and we can start the discussion!

© 2013 David R Bradley


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    • David R Bradley profile imageAUTHOR

      David R Bradley 

      5 years ago from The Active Side of Infinity

      Duncan - I'd recommend the main meal after exercising - Ori touches on this in the book - It's about freedom though, not everyone does. It depends on what your goals are.

    • profile image


      5 years ago

      When do you recommend eating the main large meal of he day should you decide to workout early in the morning? In other words, do you always eat the main large meal after you workout?

    • David R Bradley profile imageAUTHOR

      David R Bradley 

      5 years ago from The Active Side of Infinity

      @seigfried23 - in the book, there's a whole chapter and workout tailored for ladies. For the last 5 pounds, consider HIIT for a while...

    • seigfried23 profile image


      5 years ago

      Wow. Is this diet for women, too, or is too intensive? I would imagine you really have to work out at a pace that would challenge even most men. I've had fairly good results so far with my new diet of greek yogurt and oats in the morning (sometimes granola instead of oats) and moderate exercise in the afternoon, but i'm having trouble with the belly fat. About 5 pounds I need to shed...

    • David R Bradley profile imageAUTHOR

      David R Bradley 

      6 years ago from The Active Side of Infinity

      @Hatch - this dog is still on it. I have hopped over to the Dulce Diet style on occasion but always comeback to The Warrior Diet. It fits my rhythm perfectly. I eat very light during the day and eat very well at night. Sugar intake is incredibly low (near zero grams most days) and I'm keeping starches below 20 grams. All carbs right now come from veggies and nuts. My workouts have changed since I don't live in Los Angeles anymore and there isn't a real Boxing gym where I live now. Take a look at for my current expliots in home based diet and nutrition.

    • profile image


      6 years ago

      You still on it dog? Just wondering is it has worked Long-term for you ?

    • David R Bradley profile imageAUTHOR

      David R Bradley 

      7 years ago from The Active Side of Infinity

      Matt, thanks for the vote up! Glad you found it interesting. I'll tell you one thing, if you found this article interesting, you should give the book a read. While you may not think it's a fit you, you'll gain some very good insight and food for thought from the book.

    • Iammattdoran profile image

      Matt Doran 

      7 years ago from Manchester, UK

      Hi David, this was an interesting read. I'd never heard of the warrior diet before. I'll be honest and say I probably won't be doing this but I'm glad it's working out for you. Voted up. Matt


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