1. Eat Slow to Stay Lean
Leanness often correlates with eating habits. Observe naturally lean people—they eat slowly and with intention, focusing more on conversation or their surroundings than the food. Eating slowly gives your body time to signal fullness, preventing overeating. This habit helps regulate caloric intake naturally and keeps you lean without constant calorie tracking.
2. High Carb or High Fat, Never Both
Combining high fat and high carb meals is a recipe for rapid fat gain. Choose one macronutrient to focus on:
- High Fat + High Protein + Low Carb: Ideal for natural lifters, this keeps insulin low while fueling workouts.
- High Carb + High Protein + Low Fat: Suited for hormonally enhanced lifters who can handle higher insulin levels for muscle building.
Avoid the high-fat, high-carb trap—common in junk food diets—to stay lean and build quality muscle.
The Warrior Diet | Book Summary
3. Pineapples for Liver Health
Fresh pineapple or pineapple juice is excellent for liver health, especially for those using hormonal enhancements like testosterone or other anabolic compounds. Pineapple contains bromelain, an enzyme that supports digestion and reduces inflammation, making it a valuable addition to any diet.
4. Drink Egg Whites or Whole Eggs
Eggs are nature’s perfect protein source—affordable, natural, and nutrient-dense. Drinking raw eggs or pasteurized egg whites provides a convenient protein boost without the additives found in processed shakes.
Tips for Drinking Eggs:
- Avoid eggs with cracked shells to reduce the risk of contamination.
- Crack eggs away from your glass to minimize the risk of salmonella from the shell.
- If raw eggs are unappealing, switch to pasteurized egg whites in cartons, which are tasteless and safe to consume.
- Adjust to the texture—many find it unpleasant at first but manageable with time.
5. Plate-Loaded Hammer Strength Machines Are Good for Advanced Lifters
While free weights are essential for building foundational strength, advanced lifters can benefit from machines like Hammer Strength. These allow for controlled, heavy loading, especially for back exercises. Once you’ve developed substantial strength through pull-ups, deadlifts, and barbell rows, incorporate machines to target specific muscle groups with precision.
6. Strength First, Feel the Weight Second
As a beginner, your focus should be on building raw strength with heavy weights. Forget light dumbbell curls or “feeling the burn”—those are tools for advanced lifters. As a natural lifter, your progress depends on consistently challenging your muscles with heavier loads. Once you’ve built strength and size, you can refine and sculpt with lighter weights.
7. Expect to Gain Some Fat While Bulking
Skinny guys need to eat—and eat a lot—to build muscle. Forget about staying shredded during the bulking phase. If you want to grow, prioritize caloric intake and accept temporary fat gain.
- Skinny-Fat Guys: Don’t diet. Build muscle first. Without muscle, leaning out will leave you looking worse. Focus on gaining strength and size before worrying about fat loss.
- Hardgainers: Force-feed if necessary. It’s uncomfortable, but eating in a surplus is essential for growth. Losing abs temporarily is part of the process.
Once you’ve built a solid muscle base, maintenance becomes much easier.
8. Avoid Wasting Money on Supplements
Supplements are often overhyped and under-deliver when it comes to building muscle. Focus on whole, nutrient-dense foods instead. The only exceptions are basic health supplements like liver tabs, which provide essential nutrients in a natural form.
The Bottom Line
Building muscle requires discipline, consistency, and a focus on the fundamentals. Forget gimmicks or shortcuts—stick to tried-and-true principles:
- Train heavy to build strength.
- Eat enough to fuel muscle growth.
- Choose quality, whole foods over supplements.
- Be patient and realistic about progress.
With these rules in mind, you’ll not only grow stronger but also avoid the pitfalls of wasted effort and money.
