Warp Speed – No Carbs?

Filed under: Nutrition, Weight Loss

While on Warp Speed Fat Loss, you have 2-3 “high” carb days which I outlined here, 3-4 “normal” carb days that I outlined here, and on Sunday you get a “no” carb day. Now this is an off-day from training, so it’s not so bad, but you only get 5 meals rather than 6. No peri-training nutrition here.

No Carb Day Breakfast
“No” Carb Day Breakfast

Mike wanted this day to be ultra-intense, not even veggies! His example days usually ran about 25 grams of carbs, with roughly 5 grams of fiber. These are residual carbs from peanut butter, protein powder, tiny amounts of cottage cheese or Greek yogurt. And the only reason I get this much is because of my size! For someone who is starting this program at 135, it is a whole different story. They are only getting roughly 12 grams of carbs!

Now I didn’t follow this plan to the T. Like I said in the beginning, it has been modified BSP style. I happen to be too big of a fan of veggies, and I am really starting to believe that eating a little more fruit than recommended, like my “high” carb day post-training carbs, has really helped keep the hunger at bay. Some of you may be skeptical, but there is plenty of evidence that keeping liver glycogen full, which fructose does, tells the body you are in a fed state. This not only helps keep away hunger, it helps to maintain lean mass. It’s a win-win. Tangent done. Anyway, so yeah, I added in a few things. Here is my BSP “no” carb day in all it’s glory:

Wake @ 8:00

Breakfast @ 8:30 – the usual, minus the apple

  • 2 whole omega-3 eggs
  • 1 cup egg whites
  • 1.5 cups mixed veggies – broccoli, onions, orange and green peppers
  • 1oz shredded reduced-fat mozzarella
  • 1 tbsp salsa
  • 24oz water
  • 2 Stash Fusion Green/White Tea
  • 1.2 grams EPA/DHA, 2,000 IU vitamin D, 1 multi

Snack @ 11:30

  • 3 pieces reduced-fat string cheese
  • 12 almonds
  • 9 baby carrots
  • 1 tbsp original hummus
  • 1 Tazo Zen Green Tea
Greatest thing since sliced bread

Greatest thing since sliced bread

Lunch @ 2:30

  • 2/3 cup Friendship Digestive Health cottage cheese
  • 1 scoop Vanilla Metabolic Drive
  • 1/4 cup frozen raspberries
  • 2 tbsp chopped walnuts
  • 2 Raspberry Gardens Green Tea

Dinner @ 5:30 – Asian Turkey & Broccoli

  • 8oz 97% lean ground turkey (or beef)
  • 1 cup chopped broccoli
  • 1 cup chopped mushrooms
  • 1 tbsp Sesame Oil
  • 1.5 tbsp reduced-sodium soy sauce
  • garlic powder to taste
  • ginger powder to taste
  • 2 Asian Plum White Tea
  • 1.2 grams EPA/DHA
Cottage cheeses best friend

Cottage cheese's best friend

Pre-Bed Snack @ 9:00 – Pumpkin Pie Cottage Cheese

  • 2/3 cup Friendship Digestive Health cottage cheese
  • 1/2 cup Libby pumpkin
  • 1 scoop Vanilla Metabolic Drive
  • 1 tbsp milled flax
  • 2 tbsp chopped walnuts
  • cinnamon to taste
  • nutmeg to taste
  • 1 Red Tea
  • 1.2 grams EPA/DHA

Total Carbs for the Day = ~72 grams

Total Fiber for the Day = ~31.5

“Net” Carbs = 40.5 grams

Now don’t get in a hissy about the “net” carbs. I still count the total carbs towards my calories for the day, since we do know that fiber has about 1.5-2 cals per gram. I err on the side of caution with that one. In terms of digestible carbs, 40.5 is the number. Not too far off from what Mike wrote, it is much more palatable, and I am down a little over 9lbs since I started, so I would say it is still working just fine.

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Posted on January 21st, 2009 by Brian St. Pierre


  1. Matt Ellsworth Says:

    I have really enjoyed these posts. I wanted to ask if you had any good starting resources for a beginner learning about nutrition? Books?

    I just got Precision Nutrition V3, and I am on my way through that, but as you know it is never enough. Anyways, I would really appreciate any guidance you might have.


  2. Brian St. Pierre Says:


    Glad you have enjoyed them. PN3 should help you a ton. I am in the process of putting together my Resources page, where I will showcase products that I think could help anyone. From beginner to expert. That should be up shortly. Hope that helps.

  3. Danny Says:

    Not for the “No-Carb Day” but a new favorite WSFL compliant meal:

    1 scoop Vanilla Metabolic Drive protein.
    1/3 cup organic non-fat greek yogurt
    1/4 cup Friendship 1%fat Whipped Cottage Cheese
    2 organic walnuts, 7 cashews
    2 tablespoons of shredded coconut(or 2 tablespoons of ground flax meal)
    1 teaspoon natural peanut butter
    1 serving of Biotest Superfood
    2/3 cup of organic frozen raspberries (or 1/2 cup of blueberries — or neither, and instead, a small organic granny smith apple on the side)

    take your time stirring in a bowl, add a few drops of water at most… texture will end up being like pudding…taste will be nectar of the Gods.

    Under the WSFL Meal Matrix — this is a 5 Protein, 1 Fruit/Veg and 4 Fat meal — eligible for any of 3 meals on all days except the “No-Carb Day”.

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