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
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
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
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.
Check out the BSP Training & Nutrition Newsletter!
You will get immediate access to:
- Weekly updates and exclusive content.
- The 20-page report "The Truth About Saturated Fat & Cholesterol."
- Become more awesome!
Posted on January 8th, 2009 by Brian St. Pierre
41 Comments
January 8th, 2009 at 1:03 pm
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?
January 8th, 2009 at 1:28 pm
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.
January 8th, 2009 at 2:55 pm
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.
January 8th, 2009 at 3:24 pm
Hmm – Raspberry Green Tea – That’ll have to go on my next shopping list -
January 9th, 2009 at 8:20 am
Eric,
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.
January 9th, 2009 at 8:22 am
Jesse,
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.
January 9th, 2009 at 8:26 am
Gregg,
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.
January 9th, 2009 at 8:26 am
Super,
Yeah it’s great. Its called Raspberry Gardens by Celestial Seasonings. Its like Green Tea dessert.
January 9th, 2009 at 11:16 am
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.
January 11th, 2009 at 12:49 am
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.
January 11th, 2009 at 1:46 pm
Chris,
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.
January 11th, 2009 at 3:08 pm
JMJ,
Thanks for the kind words. I will be on the lookout for that tea!
January 21st, 2009 at 9:29 am
[...] 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” [...]
January 23rd, 2009 at 7:06 am
I think your blog need a new wordpress template. Downalod it from http://genericwpthemes.com . The site has nice and unique wordpress templates.
February 28th, 2009 at 6:22 am
I must say that you provide genuine, quality information. Thanks for this!
BTW, dpn’t you think your blog needs a better wordpress template?
March 23rd, 2009 at 10:33 pm
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?
March 24th, 2009 at 6:30 am
Sal,
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.
March 25th, 2009 at 12:01 pm
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
March 26th, 2009 at 7:15 am
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.
September 25th, 2009 at 5:57 pm
[...] food consumption for the day under different circumstances; you can check a few examples here and here. Now that I am older and wiser I like to think that my nutrition is that much better. I could [...]
July 26th, 2011 at 3:44 am
Normally I don’t read article on blogs, but I wish to say that this write-up very forced me to try and do it! Your writing style has been surprised me. Thanks, very nice post.
September 11th, 2013 at 6:41 pm
Wow, that’s what I was searching for, what a information!
existing here at this website, thanks admin of this web page.
October 18th, 2013 at 1:14 pm
May I just say what a comfort to discover somebody who genuinely
knows what they are talking about over the internet.
You certainly know how to bring a problem to light and make it
important. More and more people ought to look at this and understand this side of the story.
I was surprised you are not more popular since you definitely have the gift.
October 23rd, 2013 at 5:38 am
hello there! , I enjoy ones creating so much! proportion we communicate a lot more about your posting on Google? My partner and i have to have a specialist for this space in order to uncover our dilemma. Might be that is an individual! Getting excited about look an individual.
November 23rd, 2013 at 12:44 pm
Just before we enter in to the look at we might want to guarantee you that net first platinum 2 isn’t a gimmick my website the veteran home loan program is full of benefits for its users.
January 5th, 2014 at 5:13 am
Spot on with this write-up, I absolutely feel this site needs a great deal more attention.
I’ll probably be back again to see more, thanks for the information!
January 7th, 2014 at 4:20 pm
Wonderful work! That is the kind of information that
are meant to be shared around the net. Disgrace on the search engines for no longer positioning this post
upper! Come on over and talk over with my web site . Thanks =)
January 10th, 2014 at 3:45 am
Hello to every body, it’s my first pay a quick visit of this web site;
this weblog includes amazing and actually fine stuff in favor of
readers.
January 13th, 2014 at 2:09 pm
I loved as much as you’ll receive carried out right
here. The sketch is attractive, your authored subject matter stylish.
nonetheless, you command get got an impatience over that you wish be delivering the following.
unwell unquestionably come more formerly again as
exactly the same nearly very often inside case you shield this increase.
January 17th, 2014 at 12:44 am
You actually make it seem so easy with your presentation but I find this topic to be really something which I think I would
never understand. It seems too complex and very broad for me.
I’m looking forward for your next post, I will try to
get the hang of it!
April 13th, 2014 at 9:15 am
It’s actually very difficult in this busy life to listen news on Television, therefore I
just use web for that reason, and get the most recent information.
my blog :: ________________
May 5th, 2014 at 8:50 am
This design is steller! You certainly know how to keep a reader amused.
Between your wit and your videos, I was almost moved
to start my own blog (well, almost…HaHa!) Great job.
I really loved what you had to say, and more than that, how you presented it.
Too cool!
May 23rd, 2014 at 10:17 pm
Hello there! This is my first comment here so I just wanted to give a quick shout out and say I genuinely enjoy reading
your posts. Can you recommend any other blogs/websites/forums
that deal with the same subjects? Thank you so much!
June 1st, 2014 at 4:18 am
There’s certainly a great deal to learn about this topic.
I like all the points you made.
June 2nd, 2014 at 1:45 pm
What’s up Dear, are you really visiting this web site on a regular basis, if so afterward you will without doubt obtain pleasant
know-how.
Also visit my website; ladies bangle watches
April 25th, 2016 at 3:23 am
That’s an apt answer to an inieserttng question
May 20th, 2016 at 10:22 am
E-Clip01: E-Clip – Cemetery Gates 02: E-Clip – Equilibrium 03: E-Clip – Chandra 04: E-Clip – Nostalgic 05: E-Clip – Psytribe 06: E-Clip feat. Egorythmia – New Level of Being 07: Ovnimoon – Sacred Earth (E-Clip Remix) 08: E-Clip & Egorythmia – Parallel Worlds 09: E-Clip – Tough Frequency 10: E-Clip – Salvation Just click on the Soundcloud player black arrow to download them!
January 25th, 2017 at 5:56 pm
O Cara e completamente alienado Acha que tudo vem dos EUAVai pra PQP !!!Momento Dueto Pasquale e Prof de Geografia: On!!Apesar de que é uma criação americana afinal o Brasil fica na AmericaTodos nos somos americanos Quem nasce nos Eua é estadunidenseOff
January 28th, 2017 at 2:39 pm
Doi bolnavi, crestinopati si psihopati in acelasi timp: ADI&FLYING. Daca nu cumva m-am exprimat gresit, da' la ce perle au scos mai-sus pomenitii nu mai conteaza. Ultimul cred ca a fost foarte afectat de excesul de caldura degajat de mniezo, altfel nu se explica aberatiile pe care le-a scos. A stat prea aproape de sursa. Astia tre' sa ramana in istorie, frate, pentru enormitatile pe care le-au varsat aici pe blog. Pacat de asa comori!
February 2nd, 2017 at 11:45 am
the food tastes so much better now.For 25 years and was practically chain smoker she smoked for 25 years and was practically chain smoker she says the food tastes so much better.The food tastes so much better now.
February 17th, 2017 at 8:10 am
ini masalah kita iman lemah.duit jadi punca kepada segala kerosakan tamadun manusia hari ini.manusia rosak bukan sebab sitem yang rosak kerana manusia itu sdn yang merosakkannya.dahsyat manusia harini yang pentingkan wang sanggup deritakan rakyat yang susah.ingat lah mereka bahawa rakyat menilai.