Acknowledgments xvii
Foreword
by Harvey Diamond xix
Foreword
by Udo Erasmus xxi
Author's Preface xxiii
Introduction to the Second Edition xxv
Introduction xxvii
Ancient Warriors vs. Modern Man xxvii
One Meal A Day xxix
The Warrior Diet Advantage xxx
The "Stubborn Fat" Syndrome xxxi
Some Practical Advice for Utilizing This Book xxxii
Chapter 1 The Warrior Instinct 1
The Instinct to Survive and Multiply 1
The Hunter/Predator Instinct 2
The Scavenger Instinct 5
Chapter 2 The Warrior Cycle 9
The Energetic Cycle 10
The Cycle of Materialism and Dematerialism 10
The Healing Process of the Cycle 11
All in the Timing-Finding Your Cycle 12
Chapter 3 The Undereating Phase 13
Controlled Fasting 14
Daily Detoxification (Elimination of Toxins, Burning Fat, Anti-Aging) 19
The Adaptation Period 22
Chapter 4 What to Consume During the Undereating Phase 25
"Living" Foods 25
What To Drink 26
What To Eat 27
Protein 28
Carbohydrates 30
Enzymes 31
Supplements for the Undereating Phase 33
Protein Powders: A Review 40
Summary of the Undereating Phase 43
Chapter 5 The Overeating Phase 45
The Overeating Principles 45
Controlled Overeating 46
The Three Rules of Eating 48
Chapter 6 The Main Meal: Food Preparations for the Overeating Phase 55
The Importance of Choosing Fresh Foods 55
Cooking Your Own Meals 55
Protein 60
Oils 68
Carbohydrates 71
Fruits 73
Grains 74
Sweet Meals for a "Sweet Tooth" 77
Fiber 78
Fermented Foods 79
The Acid-Base Balancing Factor 81
Salt Restriction 84
The Most Allergenic Foods 85
What Is Not Allowed on the Warrior Diet 85
The Warrior Diet Daily Food Cycle: What and When to Eat and Drink 86
Chapter 7 Stubborn Fat 91
What Is Stubborn Fat? 91
What Causes Stubborn Fat? 92
How to Prevent Stubborn Fat 94
How to Get Rid of Stubborn Fat 96
Chapter 8 The Warrior Diet Versus Other Diets 101
The Warrior Diet vs. the Frequent-Feeding System 103
Reviews of Popular Diets 103
Group I The All-American (Junk Food) Diet 104
Group II High-Carbohydrate, Low-Fat, Low-Protein 105
Group III The Zone (40/30/30) 106
Group IV High-Protein, Low- or No-Carbohydrate 107
Group V Holistic Diets 109
Chapter 9 Lessons from History 113
The Romans-An Empire of Wanderers 114
The Greco-Roman Warrior Cycle 116
Concept of Food and the Roman Diet 118
Rules of Eating 124
Sickness and Medicine 126
Living Off the Land 127
Summary 128
Conclusions for the Modern "Warrior" 132
Chapter 10 The Warrior Diet Idea 137
Cycling the Warrior Diet 137
Cycling the Autonomic Nervous System 139
The Instinct to Overeat 140
Glycogen Stretching 142
How Much Body Fat Should You Have? 143
Building Muscles Without Gaining Fat 144
Insulin Insensitivity 145
The Sense of Freedom 145
The Romantic Instinct 147
The Aggressive Instinct 150
The Myth of Eating Whole Foods Only 150
Chemical and Environmental Toxins, and Other Stressors in Everyday Life 151
Prostate Enlargement Problems 157
Chapter 11 Questions & Answers 163
Chapter 12 Sex Drive, Potency, and Animal Magnetism 171
Sex, Power, and Instincts 171
Male Performance Factors 174
Potency and Diet 174
Overtraining vs. Your Sex Drive 179
The Warrior Diet-Instinctual Living and Potency 180
Chapter 13 Women on the Warrior Diet 183
Chapter 14 The Warrior Workout: Controlled-Fatigue Training 187
Lean 'n' Mean for a Lifetime 188
The Warrior Controlled-Fatigue Training Goals 189
The Controlled-Fatigue Training Principles 189
Principle #1 Make strength-training priorities: joints and back 189
Principle #2 Combine strength, speed, and high-velocity exercise 190
Principle #3 Train to resist fatigue 194
Principle #4 Do not train to reach failure 196
Principle #5 Make your workout short 198
Pre-Workout and Recovery Meals 199
The Exercise Program 202
The Exercise Manuals 206
Pre-Fatigue Exercise 207
Post-Fatigue Exercise 211
The Core Exercise 214
Laterals 218
Supportive Manual Exercise (Abs, Back, Shoulders) 222
Workout and Diet 235
Women Who Follow the Warrior Workout 236
Chapter 15 Warrior Meals and Recipes 239
Meats 240
Eggs 242
Baked and Grilled Meals 245
Soups 247
Desserts 248
References 253
Index 00
About the Author 00