New & Revised
Warrior Shredding Program
Nutrition
Updates
By
Greg O’Gallagher
WARRIOR Shredding Program — Greg O’Gallagher
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First of all, I’m not a doctor so the information contained in this product is by no means
meant to be taken as medical advice. Furthermore, the information provided in this book is
for educational purposes only.
The information presented to you in this book is based off of the personal experiences of the
authors, as well as from current research and data.
The advice and tips given in this course are meant for healthy adults only. Before
performing anything stated in this product, you should consult your physician to ensure the
information provided is appropriate for your individual circumstances.
If you have any health issues or pre‐existing conditions, please consult with your physician
before implementing any of the information provided in this course.
This product is for informational purposes only and the author does not accept any
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this information.
WARRIOR Shredding Program — Greg O’Gallagher
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– New & Updated –
The Warrior Shredding Program
Nutrition Updates
Since releasing the Warrior Shredding Program close to two
years ago, I have seen hundreds upon hundreds of amazing
transformations!
I have received thousands of emails and comments from
people thanking me for creating such an effective course.
Since the program was working so well, part of me thought, “If
it’s not broke, don’t fix it. Don’t change a thing.”
Yet, I still feel compelled to update it.
Why? …Well, because I want to do my absolute best to allow
you to achieve the physique of your dreams.
And if I can help improve that, I’m going to do it.
Now granted, the new macros laid out in this guide are not
necessary at all. You can stick to the original guide as is and get
amazing results.
And we’re not going to be making that many changes.
The most significant difference is as follows:
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New Calories
If you have 15 pounds of fat or less to lose – set calories at 12
calories per pound of bodyweight.
If you have more than 15 pounds of fat to lose – set calories at
12 calories per pound of GOAL bodyweight.
The reason we’re using goal bodyweight for people that have
more fat to lose is for two reasons:
The first is that people that have more fat to lose can handle
bigger calorie deficits. This comes down to more fat
availability.
The second: if you have more fat, the additional body fat does
not contribute to your energy expenditure as much as lean
body mass.
So using goal bodyweight ensures that we don’t set calories too
high. Since maintenance calories proportionate to ones
bodyweight will be lower for people that have more body fat.
Lean body mass is more metabolically active than body fat.
New Macros
Fat ‐ 30% of total calories
Protein ‐ 30% of total calories
Carbs ‐ 40% of total calories
So really the only change we’re making is bringing protein
from 40% of calories down to 30%, and carbs from 30% of
total calories up to 40%.
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The reason is because research is clear that the maximum
amount of protein needed is about 0.82g per pound of
bodyweight.
Some studies even point to a lower intake than this – and if you
have a lot of fat to lose, this number should be even lower.
So by using 30% of calories for protein, you meet your protein
needs while allowing for more room for carbs. Carbs are
important in promoting testosterone, mood and optimal sleep.
As well, I know some people don’t like having to eat a ton of
protein. So this strategy will be more balanced and better
support training and hormonal functioning.
New Macros for Refeed days (15 calories per pound
of bodyweight)
Fat ‐ 25% of total calories
Protein ‐ 25% of total calories
Carbs 50% of total calories
New Meal Set up
The advantage of eating a higher intake of protein was that you
could fill up on big servings of meat to stay full. Since we’re
going lower in protein, we can adjust the meal plan so you can
still enjoy big servings of meat.
If you want to get rid of the small meal, you can ! You can eat
just two big meals per day and a couple servings of fruit when
you get hungry.
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Example #1:
• Wake up 8am
• Fruit at 1pm
• Lunch at 2 or 3pm
• Fruit at 6pm
• Dinner at 8pm
The two servings of fruit will make eating two meals per day a
walk in the park! Another cool strategy you can use is to break
up the protein and carbs from one of your meals. This will
make it seem like you’re eating a lot more and you’ll be able to
stay full and satisfied longer
Example #2:
• Wake up 8am
• Fruit at 1pm
• Lunch at 2 or 3pm
• Dinner at 7pm (just meat and veggies)
• Carbs at 9pm (potato wedges, pop chips or frozen yogurt
ice cream with chocolate chips)
The second example is actually my favorite diet approach.
Since breaking up the protein and carbs from my dinner meal, I
find it so easy to eat at a calorie deficit.
New WSP Lesson #1
Don’t obsess about the macronutrients or hitting them exactly.
Just try to be in the ballpark. Some people will be able to lean
down without ever having to worry about tracking things
exactly.
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This is amazing! The best approach would be to track your
macros for the first couple weeks, so you get the feel for it.
Then just start eye balling things.
Or you can simple track your macros for your lunch meal, and
they eye ball your dinner meal!
New WSP Lesson #2
If you’re really full and you haven’t finished hitting your
calories and macros, don’t worry. You don’t have to eat
everything.
My approach is to eat just enough to stay full and satisfied on a
diet. If you’re enjoying the process, achieving your goals will be
enjoyable and effortless.
If you find you’re satisfied before you finish your calories or
macros, then you can go under. That’s fine, you’ll just lean up
faster.
That said, eventually you may find your appetite increase and
you normalize at the WSP calorie and macro levels.
On the other hand, if you’re really hungry one day and you
want to go higher in calories, you can do so! Just don’t overdo
it. A couple hundred extra calories once in a while won’t hurt
you.
Sometimes listening to your body is a good idea.
New WSP Lesson #3
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There’s no need to adjust calories unless fat loss plateau’s. So if
you lost 20 lbs eating 2200 calories per day. Don’t reduce that
number unless you stop losing weight. If you maintain strength
and muscle, while losing body fat, your metabolic rate
shouldn’t change much at all.
If fat loss plateaus for two consecutive weeks then you can
reduce calories. That said, you want to make sure to compare
pictures and take waist measurements.
This is because, sometimes you’ll be losing fat and building
muscle, so the scale won’t change. But if your certain fat loss
has plateaued, I’d recommend dropping about 200 calories.
You can reduce the calories, however is most enjoyable for
you!
Using WSP to Build Muscle and Size
Some people are already very lean and want to use the Warrior
Shredding Program to build muscle and achieve the warrior
physique. In this case, I’d set calories as follows:
Lifting Days (3x per week)
• Calories ‐ 18 calories per pound of bodyweight (or 500
over maintenance)
• Protein ‐ 25%
• Fat ‐ 30%
• Carbs ‐ 45%
Rest Days (4x per week)
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• Calories ‐ 14 calories per pound of bodyweight (150
below maintenance)
• Protein ‐ 30%
• Fat ‐ 30%
• Carbs ‐ 40%
These calories and macros are a great starting point. I don’t
believe people need to eat at huge surpluses to gain muscle.
With this strategy, you will be averaging close to maintenance
on a weekly basis (averaging about 100‐150 over maintenance
per day).
That said, if you find you’re struggling to gain weight and size,
you can increase calories by about 200 on both days (rest days
and lifting days).
On the other hand, if you are certain you’re gaining fat (this is
quite unlikely), then you can reduce calories by 200 on each
day (rest days and lifting days)
‐‐‐‐‐‐‐‐‐‐
Okay, that wraps up the nutrition updates for the Warrior
Shredding Program …
Hope this, and let me know if you have any questions!
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