New & Revised Warrior Shredding Program Nutrition Updates
By Greg O’Gallagher
WARRIOR Shredding Program — Greg O’Gallagher Page | 1 Copyright Notice This information is for your personal use ONLY. You cannot distribute, copy, reproduce, or otherwise sell this product or information in any form whatsoever, including but not limited to: electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. Disclaimer and/or Legal Notices 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 responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information. WARRIOR Shredding Program — Greg O’Gallagher Page | 2 – 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: WARRIOR Shredding Program — Greg O’Gallagher Page | 3 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%. WARRIOR Shredding Program — Greg O’Gallagher Page | 4 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. WARRIOR Shredding Program — Greg O’Gallagher Page | 5 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. WARRIOR Shredding Program — Greg O’Gallagher Page | 6 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 WARRIOR Shredding Program — Greg O’Gallagher Page | 7 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) WARRIOR Shredding Program — Greg O’Gallagher Page | 8 • 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! WARRIOR Shredding Program — Greg O’Gallagher Page | 9