Warrior Shred | Soft to Chiseled in 8 Weeks
Warrior Shred Protocol
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Greg O’Gallagher
The Warrior Shred Protocol is my system to morph the modern-day man from
soft and weak to chiseled and powerful.
Once you implement the key steps, your body will release more testosterone,
melt off fat, and build more muscle.
In 8 weeks, you can slice off 10 lbs of pure fat, gain 10-20 lbs to your key
lifts, and increase your body's testosterone levels significantly.
The difference will be night and day and power you to not just a greater body, but
a greater life.
Now, in order to achieve these results, we will be doing things very differently
from the status quo. You see, I’ve spent the last 14 years mastering fitness and
building a strong and chiseled physique naturally.
Close to 500,000 people have gone through my programs and coaching plans.
I’ve seen the data and can share the exact setup that works the best to melt fat,
support higher testosterone, and build strength and dense muscle.
Let's Begin!!!
The Warrior Fast
Most people wake up and shovel 500+ calories into their mouths.
Insulin shoots up, and growth hormone levels drop.
Eating first thing in the morning your body begins to burn food for energy (not
body fat).
A few hours later, you’re having lunch, a snack, and then dinner. You are
effectively training yourself to become reliant on food and to burn food for energy.
There is a much more effective way to turn you into a fat burning machine.
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You see, by eating breakfast, you are effectively missing this beautiful opportunity
each day to skyrocket growth hormone and shift fuel metabolism to burning body
fat for energy.
By fasting daily, you can eat amazing meals while staying in a calorie deficit and
cutting body fat. Interestingly enough, body fat is inversely correlated with
testosterone levels.
Getting leaner is one of the best steps you can take to increase T levels.
The first step is to get your waist below 50% of your height (measured around the
belly button).
The ultimate goal is to get your waist to 45% of your height (warrior
standard).
So if you are 6’0 tall (72”), you want to be around a 32.5” waist around the belly
button. If you are over 36”, you are going to mess with your health and
testosterone levels.
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The Warrior Fast is fasting for the first 5 hours of the day.
If you wake up at 7am, you fast until 12pm. If you wake up at 10am, you fast until
3pm. Five hours is the perfect amount of time to fast after rising.
It may take up to 1-2 weeks for your body to adapt to fasting.
Don’t be weak-minded. You can do it. Once you realize how productive and
effective you are in the fastest state, you become absolutely liberated.
You become healthier, energized, and more productive.
During the fasted state, your body can replenish itself. There is no energy going
to digest food. Thoughts are clearer, and focus is heightened.
Fasting can even have an anti-aging effect and trigger cellular repair.
As well, fasting can increase insulin sensitivity and support your body's ability to
better direct nutrients and calories for muscle growth.
There is no need to fast excessively.
Fasting too long can deplete liver glycogen levels and shift you into a catabolic
state. Five hours is the perfect length to fast after rising. Now, technically, the fast
begins from when you had your last meal the night before.
But I find it much better to simply focus on fasting from the time you wake up.
Best of all, this allows you to finish eating your calories at your preference. If you
want to have your last meal at 9pm that’s fine. If you want to eat a snack at
midnight, you can too.
For best results fasting, I recommend waiting about 90 minutes before having
coffee/caffeine. Drink quality water or sparkling water and 90 minutes into the
fast, you can drink black coffee or americano’s.
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Limit caffeine to 2-3 cups of coffee or 300 mg per day. First thing in the morning,
cortisol is at its peak; if you have caffeine at this point, you won’t get as much out
of the caffeine.
By waiting 90 minutes, you get better energy, focus, and appetite suppression.
The Warrior Meditation
I believe in meditating each morning. The technological world we live in has
broken our attention spans. Your ability to create the life you want - depends on
your ability to focus, control your mind, and be absolutely present to the moment.
The warrior meditation is 15 minutes each morning. Focus on your breath - 3-4s
in through your nose and 3-4s out through your nose.
No pauses. This style of breathing will help shift your energy from your mind to
body. It will also put you into a more powerful, higher vibrational state.
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Further, I recommend listening to two key audiobooks to really master this state
of deep presence and control of mind.
Practicing the Power of Now and eventually, A New Earth by Eckhart Tolle.
You can listen to these for 15-20 minutes after your meditation or listen to the
audiobook while going for a walk (more on that later).
Meditating can also support dopamine signaling, this is very crucial for
success - strengthening the work/reward pathway.
As well, meditation can lower stress and support improved testosterone levels.
You see, by lowering stress your body is better able to release testosterone.
Excessively high cortisol and stress can counteract testosterone production.
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During the morning meditation, at first, you may find your mind wandering. This is
not a big deal, everytime you catch yourself thinking, you regain presence.
The goal is simply to gain control of your mind, slow down your breathing and
improve your ability to focus and be present to the moment.
The benefits of this daily morning meditation are monumental. If you are a highly
stressed person, deep meditation will help lower cortisol and stress and improve
your body's health and testosterone production.
The Warrior Steps
Most humans today are sedentary. They sit at their job, they sit in their car, they
sit on their couch to watch tv. If you want your body to be lean and healthy - you
must move.
Our hunter-gatherer ancestors walked 16-17,000 steps daily.
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We don’t need to go that far. But 10-12,000 steps will increase your energy
expenditure significantly and make getting lean and chiseled a piece of cake.
Getting more steps also supports higher testosterone, doesn’t mess with
recovery from training, and doesn’t increase appetite.
This makes it a perfect daily activity to support a great physique. A lower step
count is linked to lower testosterone, interestingly enough. We were meant to
walk.
Walking more is one of the best things you can do.
You can easily track the steps you do daily from your phone. You can walk with a
friend, listen to a podcast or audiobook, take a work call or soak up the nature
around you. Walking is key.
Once you begin walking and fasting, you’ll see how easy it is to get leaner by the
week.
The Warrior Diet
To get leaner, you must put your body into a calorie deficit. When your body
burns more calories than it consumes, it is forced to tap into body fat for energy.
Now, going too low in calories can backfire and lead to a drop in testosterone and
muscle loss.
13 calories per pound of goal bodyweight is the sweet spot to drop fat,
support testosterone levels, and be able to gain muscle.
If you go much lower than this - T levels can dip, and it’s much harder to gain
muscle. Now, this intake is while you are getting lean.
Once you hit your desired weight and level of leanness, you can increase
calories by 300-400+ to focus on gaining more size.
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So let’s say you are 6’0 tall and 200 lbs with 20 lbs of fat to lose. You’d take your
goal body weight of 180 and multiply it by 13. This would be approximately 2340
calories per day. The goal is to slice off 1 lbs per week. Best of all, if you’re new
to this system, you can gain some muscle and increase strength significantly.
Many people will drop 8 lbs and actually gain a few pounds of muscle. This
means they’d actually cut 10-12 lbs of fat, while gaining 2-4 lbs of muscle.I
recommend eating two meals per day and a dessert. This is the most enjoyable
set up to stick to.
Your first meal should be about 30% of your total calories.
For this meal I recommend eating 4 eggs, some fruit and an english muffin or
toast. The main dinner feast - a big serving of lean protein (12-16oz), some
veggies and potatoes (and butter/olive oil for cooking/taste).
Your dinner can be 50% of your total calories.
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Finally, I’ll leave 20% of my total calories for dessert later in the evening.
This usually is some chocolate or cookies and sometimes a teaspoon of raw
honey (raw honey boosts luteinizing hormone and precursor to testosterone).
This eating system is the easiest way I’ve ever found to get chiseled.
Plus - a diet built around fruits, a little veggies, eggs, lean meat and potatoes will support good health and testosterone levels. My go-to protein source is
usually flank steak or striploin.
Quality lean beef is a nutrition powerhouse - vitamins, minerals, natural source of
creatine, carnitine. Same with eggs high in Vitamin A and D and b vitamins and
choline.
Now, as far as testosterone is concerned, the key is in the balance.
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If you go too low in fat - testosterone plummets. If you go too low in carbs testosterone plummets.
As well, if you don’t get enough protein, t levels can drop and it’s much harder to
build muscle. You want to focus on eating balanced macronutrients and
definitely don’t skip the carbs or shy away from fats. Steak, chicken, eggs,
potatoes, sweet potatoes and fruit are great and some broccoli and cauliflower.
As well, if you go too low in calories your body's testosterone levels will dip.
This is why 13 calories per pound of goal bodyweight is a perfect level for
cutting combined with about 0.8g of protein per pound of bodyweight.
Remember once you hit your goal level of leanness, you can increase your
calories by 300-400+ and focus on more muscle gain).
Warrior Meal Plan
Fast for 5 hours
Meal 1 - 4-5 eggs, fruit, toast
Dinner - 12-14 oz lean meat, potatoes and some veggies
Late Night - 400-500 calories chocolate or cookies + raw honey (dessert)
The Warrior Lifting Routine
The lifting routine is going to build insane strength and pack on the perfect
amount of dense proportionate muscle.
Now the key to gaining muscle is by increasing strength.
Specifically strength in the 5-10 rep range. This is where muscle is made.
When you build strength with heavy weights in a moderate repetition range you
will trigger myofibrillar hypertrophy. This is when you increase the size of the
contractual filaments in your muscle tissue ( the myofibrils).
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You increase strength and build dense muscle size.
My thesis on building muscle is less is more. Most people do way too much in the
gym, their recovery is in the toilet, and they come back weaker.
By doing less and training with absolute focus and intensity - you can hit personal
records and pack on muscle with ease.
I believe in lifting weights 2-3 days per week. You will always be your
strongest after a full 1-2 days of rest.
Your central nervous system takes about 48 hours to fully recharge.
I believe in doing your heaviest set first while you're fresh. Resting a full 3
minutes and performing 1-2 lighter sets for more repetitions.
This style of training is called reverse pyramid training, and it’s incredible for
strength and muscle gains.
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I believe in focusing on key movements like - incline db presses, seated db
shoulder presses, weighted chin ups, Bulgarian split squats and Romanian
deadlifts.
These movements will build an incredible physique.
As well, this lifting routine I’m going to share with you is going to support higher
testosterone levels. In fact, lifting heavy weights is one of the best activities you
can do to support higher testosterone levels.
By lifting heavy loads you give your body a reason to release higher
testosterone.
On this routine you will be training three times per week. Monday you will hit your
chest, biceps and rear delts. Wednesday you will be training your lowerbody and
abs. And finally Friday you will be training your shoulders, back and triceps.
There is no need to smash a muscle group twice per week.
When you’re lifting very heavy and intensely - your body needs the rest to come
back and hit a personal record. I’ve seen the best strength gains hitting a muscle
group directly once per week.
Monday
Incline DB Press: 2 sets - 6-8, 8-10 reps (RPT)
Weighted Dip: 1 set - 8-10 reps
Incline DB Curls: 3 sets - 4-6, 6-8, 6-8 (RPT)
Bent Over Flyes: 8-12, 12-15 (RPT)
Notes: Perform 3 warm up sets for incline db press for 8 reps, 6 reps and 4 reps.
Gradually increasing the weight. Perform 1 warm up set for weighted dips for 6
reps. Perform 1 warm up set for biceps curls for 6 reps and 1 warm up set for
bent over flyes for 8 reps.
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RPT = Reverse Pyramid Training. Perform the heaviest set first, rest 3 minutes
and drop the weight by 10-15%. Ex: 50’s x 6, 45’s x 8.. When you can do the top
end of the rep range, increase the weight the following workout.
Wednesday
Bulgarian Split Squats: 3-4 sets of 6-8 (build up to 1 heavy set of 6-8)
Romanian Deadlifts: 3-4 sets of 10-12 (build up to 1 heavy set of 10-12)
Leg Extensions: 2 sets of 10-12 (same weight)
Side to Side Knee Raises: 2 sets of 10-15 per side
Notes: For bulgarian split squats start light and increase the weight each set so
you hit a heavy set of 6-8 reps. When you can do the top of the rep range,
increase the weight the following week. Rest 3 mins between sets. Same for
Romanian Deadlifts. For leg extensions perform one warm up set for 8 reps. For
the work sets perform the same weight for both sets and rest 2 minutes between
sets. Side to Side Knee ups rest 2 minutes between sets.
Friday
Seated DB Shoulder Press: 6-8, 8-10 (RPT)
Weighted Hammer Grip Chins: 5, 6 (RPT)
One Arm Overhead Triceps: 8-10, 10-12 (RPT)
DB Lateral Raises: 8-12, 12-15 (RPT)
Notes: Perform 3 warm up sets for shoulder press for 8 reps, 6 reps and 4 reps.
Gradually increasing the weight. Perform 2 warm up sets for weighted chins for 5
reps and 3 reps. Perform 1 warm up set for triceps for 6 reps and 1 warm up set
for db lateral raises for 8 reps.
RPT = Reverse Pyramid Training. Perform the heaviest set first, rest 3 minutes
and drop the weight by 10-15%. Ex: 50’s x 6, 45’s x 8.. When you can do the top
end of the rep range, increase the weight the following workout.
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Final Notes
This routine may sound simple and short and sweet - but it is one of the greatest
routines you will ever perform. The goal of an effective program is in the rate of
strength gain you are able to achieve. This routine will add the perfect amount of
muscle and allow you to build serious strength.
It may be tempting to add more to this routine. Additional exercises - rows and
flyes - and more sets. But I encourage you not to. I’ve played around with more, I
saw slower results. This routine is insanely effective at packing on muscle and
strength. Follow it to a tee for 8 weeks. You will be blown away.
Warrior Sleep Protocol
Quality sleep is essential for sporting high testosterone, a great mood and a
great physique. In fact, when sleep is subpar, t levels dip and it becomes harder
to gain rock hard muscle.
Most people today are not getting quality sleep.
Here is my very simple and effective sleep strategy, and it all starts when you first
wake up. You see, you want to get direct sunlight on your eyes early in the day.
This will reset your circadian rhythm.
10-20 minutes of direct sunlight on your eyes shortly after waking is ideal.
I’ll usually do this while meditating outside.
You also want to limit caffeine intake. 200-300mg of caffeine is the sweet spot,
more can affect sleep negatively. I also recommend keeping your caffeine intake
consistent. If you have more caffeine one day it can throw off sleep.
If you spend hours on your phone/computer or tv - you will want to invest in a pair
of quality blue light blocking glasses. Bluelight from tech and light bulbs make it
very hard for your body to naturally get sleepy.
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Box breathing is a great strategy to put your body into a relaxed state to fall
asleep before bed. 4s in through nose, pause 4s, 4s out through mouth, pause
4s. Do 10 of these breaths and you will be able to sleep much easier.
Keep the room cold. 62-68 degrees is perfect. Your body can best release
melatonin naturally when your body temperature is cooler. Sleep naked.
Have a black out set up. No lights. Use a 100% black out sleep mask if you don’t
have black out blinds or curtains. Any light coming through will limit REM sleep.
Magnesium and zinc can support quality sleep. These are two ingredients we
have inside Kino Mojo.
If you are extremely busy or struggling to sleep optimally, do not stress. I’ve been
there. Even if your sleep is suboptimal - you can still make great gains. I do,
however, encourage you to work on dialing in your sleep - the pay off is massive.
When you dial in these steps, you get out of your own way and your body can
restore its natural function and sleep easily and deeply.
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Warrior Natural Products
Most men are putting the brakes on their own testosterone production every
single day. They are lathering scented chemicals onto their body… Body wash,
fragrance filled shampoo’s, deodorants, colognes and scented laundry products.
These products are high in chemicals called phthalates. They disrupt your
hormonal production.
Pregnant women exposed to too many phthalates give birth to sons with
smaller penises.
If that doesn’t tell you something, I don’t know what will.
These chemical products are not healthy. Avoid the artificially scented crap. It’s
hurting your health and your testosterone. I use Magsol deodorant... Andalou
Naturals for shampoo/conditioner and body wash.. Or Brickell has good men's
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products too. Unscented laundry detergent only (no scented dryer sheets, highly
toxic).
Your skin absorbs whatever you put on it. Scented body products and colognes
are hugely detrimental to your health. When you are in great shape, with
naturally high testosterone - your natural scent is intoxicating to your genetic
match.
Stop hiding your natural scent with fake man-made scents.
Now one of the worst culprits that can crush T levels are actually sunscreens.
Many have been recalled. Many of the chemicals can stay in your body for weeks
disrupting your testosterone production.
If you’re going to use sunscreen use a natural one. Or get 20-30 minutes of
sunlight for vitamin D, then get out of the sun and seek shade.
Warrior Supplement Protocol.
Now if you follow the warrior shred protocol - you are going to get very good
results. But we want better than good results. We want exceptional fucking
results.
Your ability to melt off fat with ease and pack on strength and muscle is linked to
your testosterone levels. Specifically, your free testosterone.
Unfortunately, mens T levels have dropped 25% since the late 90’s and 40%
since the 80’s. This is a staggering drop. An average 20-30 year old man today
has the T levels of a 65-70 year old man from the 70’s. This is alarming.
We don’t know the exact reason for the drop in testosterone, but it seems largely
due to an increase in microplastics and chemicals in our environment, food,
water and everyday products. As well, our diets have changed for the worse more grains and oils and less meat and fruit.
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We are less active, have more body fat and less muscle. T levels support a
healthy sex drive, more muscle, less fat, more energy and ambition, and an
improved mood.
Testosterone powers you as a man.
If you want to get into amazing shape and build an incredible life - you need to
focus on optimizing your testosterone production. When you have high free
testosterone levels, you drop pure fat and reveal incredible muscle tone and
development.
You go from looking soft to hard and chiseled. Not soft to smaller and
skinnier.
Now, unfortunately, today, men have 40% lower testosterone than men from the
80’s. This is a very big deal.
There’s been a huge influx of microplastics in our environment, food, water and
everyday products. This has hurt our testosterone production. As well, our diets
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have become worse (more grains and oils and less animal protein and fruits). We
also are less active than we used to be and on average have less strength and
more body fat than our previous generations.
The good news is there are a few key ingredients that can help support your
natural testosterone production. Combining these ingredients together can help
you increase your testosterone levels significantly.
You’ll notice more energy, improved mood, a stronger immune system and a
higher sex drive and improved physique.
Now, there are three key minerals that support high T levels in men. Zinc,
Magnesium, and Boron.
Zinc plays a key role in skin health, immune function, cell growth and may protect
against acne and inflammation. Zinc supplementation has been shown to
increase free testosterone levels. About 98% of your testosterone is bound up to
SHBG or Albumin. The unbound testosterone has the greatest ability to exert its
functions on your cells. High free T is key. I have about 4% unbound
testosterone, this is double the average.
Magnesium is vital for sleep, mood and optimal health. Magnesium plays a key
role in enzymatic function and building protein, strong bones and muscle and
nerve function. Supplementing with magnesium has been shown to support
higher levels of testosterone in athletes and sedentary people.
Boron is a mineral that can help increase free testosterone. Boron is involved in
many sex-related functions. Very anti-estrogenic and can cut excess estrogen
levels and can also reduce inflammation. You can learn about the benefits of
boron here. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712861/
Now most of the benefits that come from supplementing with zinc and
magnesium come from correcting any deficiencies. With boron, things get
interesting. There’s clear benefits on testosterone levels by getting more boron
than required.
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Now that we reviewed the three key minerals, let's talk about two very powerful
herbs that can support even greater testosterone production, as well as, more
muscle and less fat.
The first of course, is Tongkat Ali.
Tongkat Ali has been used for centuries in southeast asia. It has pro-erectile
effects and is very anti-estrogenic and has been shown to increase T levels
100-200 points.
It’s single handedly the best supplement you can take for higher t levels. Further,
Tongkat Ali has been shown to support lean body mass and muscular strength.
The second herb is Forskohlii.
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This herb increases free testosterone and even increases cAMP. Higher levels of
cAMP have been shown to enhance fat loss.
I combined all of these minerals and herbs into a supplement called Kino Mojo.
Kino Mojo includes all of the key minerals and herbs in the clinical doses with
highest quality ingredient sourcing.
This supplement has helped men increase their T levels 200+ points and
build leaner, stronger, and better physiques.
It’s the number one supplement I recommend for men.
You can grab it here - http://kinobody.com/mojo
I take 3 caps of Kino Mojo with my first meal of the day. This supports higher
testosterone, more muscle, less fat, greater energy and ambition and improved
sleep.
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Now if you want to step things up a notch, then you’re going to want to optimize
for blood flow. Blood is involved in nearly every aspect of human life. Exercise,
thinking, anti-aging, immune function, recovery and of course sex.
Most of my clients that take Mojo stack it with Kino Nitro.
Kino Nitro has vitamin C, garlic extract, pine bark extract, grape seed extract,
niacin, and arugula extract to massively improve blood flow and energy. My
favorite benefits of Nitro is wicked pumps in the gym, more energy, better-looking
skin and insane bedroom performance.
In fact, pine bark extract has been shown to improve collagen production in the
skin and help cure 90% of mild to moderate ED in men. It’s a little-known
ingredient that has massive benefits.
If you wish to stack Mojo and Nitro together, you can grab the Mojo stack here https://kinobody.com/products/the-mojo-stack
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