Warp Speed Nutrition – Modified BSP Style

Filed under: Nutrition, Weight Loss

I have taken the great template set up by Mike Roussell in Warp Speed Fat Loss, and made it even better. At least in my opinion. Let me know what you think. So far the diet has been a walk in the park. If ever do get hungry before I am set to eat again, I just drink some green tea. Here is my “high carb” day today.

Wake @ 7:45

Breakfast @ ~8:30

  • 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
  • 2 tbsp salsa
  • 1 small McIntosh apple
  • 24oz water
  • 2 Stash Fusion Green/White Tea
  • 1.2 grams EPA/DHA, 2,000 IU vitamin D, 1 multi
Staple Warp Speed Snack

Staple Warp Speed Snack

Snack @ 11:30

  • 3 pieces reduced-fat string cheese
  • 12 almonds
  • 9 baby carrots
  • 2 tbsp original hummus
  • 1 raspberry green tea

Lunch @ 2:00

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

Dinner @ 5:00

  • 1 low carb wrap (9 grams carbs, 4 grams fiber)
  • 2 tbsp evoo pesto
  • 1 tbsp guacamole
  • 1 chicken breast
  • 1 cup baby spinach
  • 1/4 cup chopped tomato
  • 1.2 grams EPA/DHA
  • 1 Tazo Green tea
Great Wrap Addition

Great Wrap Addition

During Training @ 7:00

  • 20oz water
  • 2 scoops Grape ICE
  • 5 grams leucine
  • 3.5 grams creatine

Post Training @ 9:00

  • 16oz water
  • 1 scoop Chocolate MD
  • 3.5 grams creatine
  • 5 grams leucine
  • 1 banana (30 grams carbs)
  • 1 small McIntosh apple (15 grams carbs)
Delicious Carbs

Delicious Carbs

Pre Bed @ 11:30

  • 2/3 cup same cottage cheese
  • 1/2 cup Libby pumpkin
  • 1 scoop Vanilla MD
  • 1 tbsp milled flax
  • cinnamon and nutmeg
  • 1 red tea
  • 2 celery stalks
  • 1 tbsp natural pb
  • 1.2 grams EPA/DHA

And that’s all she wrote. Basically I modified the around training nutrition. Mike had written to have 45 grams of carbs during training. This would conceivably come from something like maltodextrin or dextrose. I basically decided that if I am going to actually get some carbs, I would get it from something that will provide a ton of micronution, as well as replenishing liver glycogen and increasing hydration status. Hence why I chose the banana and apple. Mike had also written to get about 25 grams of protein during training, preferably whey. I chose to do BCAA’s during training and the whey/casein MD for my protein source immediately post. This way I get the greatest benefits from the combo for maintaining lean mass. I would love to hear people’s thoughts or questions on this one, so fire away.

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Posted on January 8th, 2009 by Brian St. Pierre


  1. Eric Lagoy Says:

    I was reading your old post on green vs white tea and see how you incorporate it into your daily intake, but just curious…do you drink it hot/iced/both?

  2. Jesse Latino Says:

    The diet looks solid and your substitutions make sense. Are you doing anything different on the “normal” carb days and no carb days? I’m actually starting the program on Monday to shed the holiday fat gain.

  3. Gregg Says:

    I like your substitutions in general. Only comment I would make is the use of protein powder 3x per day. I would think when on such a low calorie diet it would be more beneficial to use more real food sources. On the flip side the diet only lasts 28 days, so this doesn’t translate to anything major, but something I’m curious as to whether you thought about it.

  4. Super-Trainer Says:

    Hmm – Raspberry Green Tea – That’ll have to go on my next shopping list -

  5. Brian St. Pierre Says:


    I always go hot. I brew some with breakfast. Then I usually have another cup after while I am returning emails and such. Later at CP I just drink it throughout the day to help stave off hunger. It has worked beautifully so far.

  6. Brian St. Pierre Says:


    On the normal carb days I am still doing the BCAA’s during training and Metabolic Drive after. Other than that, nothing to drastic. I think I eat a few more fruits and veggies, but I honestly believe that’s one of the reasons I haven’t been hungry. Keeping liver glycogen full does wonders.

  7. Brian St. Pierre Says:


    Yeah I know its more MD than usual, but it’s tough to get as much protein with so little calories with real food sources. Also when I have the MD it is usually with a real food protein source, such as cottage cheese, not by itself. I feel that makes up for it. And like you said, its only for 28 days. It’s not a long term deal.

  8. Brian St. Pierre Says:


    Yeah it’s great. Its called Raspberry Gardens by Celestial Seasonings. Its like Green Tea dessert.

  9. JMJ Says:

    I’m a big fan of Pomegranate Green Tea Tulsi Tea by Organic India. You get the double boost of pom’s + green tea.

    Brian-with your recommendation and research I have been including the Stash green/white as well, it tastes great, thanks for the tip. Your above diet is top notch. Keep it up.

    Re: protein while training. I can’t stomach taking in a 25 g protein shake during training. I prefer popping a few BCAAs.

    Keep up the great posts. Always a good read.

  10. Chris Says:

    Great stuff as always Brian. I’ve tried your Stash green/white tea recommendation also and love it. Are you getting your EPA/DHA from fish oil and if so which brand do you prefer? I’ve heard that taking fish oil decreases the body’s ability to absorb vitamin D and I noticed that you take them at the same time.

  11. Brian St. Pierre Says:


    Thanks, glad you like the tea. Yes I get my EPA/DHA from fish oil. There isn’t one particular brand that I like. Currently I just use Costco fish oil. I have never heard of fish oil decreasing the absorption of vitamin D. Vitamin D is a fat soluble vitamin, so that really doesn’t make sense to me. Also a lot of people consume cod liver oil, which is a great source of both. Seems like an odd tidbit you got there.

  12. Brian St. Pierre Says:


    Thanks for the kind words. I will be on the lookout for that tea!

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  16. sal Says:

    Brian, when you say 1.2g of fish oil are you referring to the g of fat in the pill, or the g of epa/dha? Most pills have 180mg epa, and 120 mg dha.. so does that mean you take 4 pills? Do you know of any pills that are just pure epa/dha? Why are they only 30% epa/dha, with the rest just regular unsaturated fats?

  17. Brian St. Pierre Says:


    I mean 1.2 g EPA/DHA, so yes 4 pills. I don’t know of any that are pure EPA/DHA. 30% is the standard because that is the fatty acid composition, roughly, of the fish it was taken from.

  18. sal Says:

    okay cool, that makes sense, but i noticed that biotest flameout for example, which is a popular fish oil has like 4x the dha than epa.. do you know of the reason for this? and is there any research in the different effects of epa and dha? Everything i have found has studied them together. Also, if you are eating a fatty fish for dinner, do you still take your fish oil capsules, or is that like overkill/a waste or pills? thanks man

  19. Brian St. Pierre Says:

    Yes flameout is higher in DHA than most. DHA is the main omega-3 found in the brain and in our eyes, and according to Biotest, “better for men”, whatever that may mean. There is a ton of research on the different effects of EPA and DHA, just go to Pubmed and check it out. In fish oil they will still always be together. If you have a good amount of say salmon for dinner, then no, you probably don’t need as much fish oil as you would normally take, or many not even any at all. Depends on your normal dosage.

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