Dave Palumbo diet

[cwitt68]

In regards to Dave palumbos diet thread for the 250lb+ man


Can i substitute the salmon for Steak. If so do i eat a salad with olive oil/macadmian nut oil with it? or the asparagus and macadamian nut oil?
If i swap to the steak, do i need to take fish oil pills/omega 3 pills with it? to compensate for not haveing the salmon?

When it comes to the meals with whey protein. What type of protein is best to use..... whey protein isolate? or cassein protein..... or regualr whey protein? ..... i use trueprotein.com usually for my supplements. Can someone suggest a good formula to use off that website? if anyone is familiar with that website.

Fibre. What are some good ways to take in fibre while still staying in the parameters of this diet....e.g metamucil? or any other ideas? bran?

thanks alot

[The Brick]

Not to point you away from the board - but this thread has pretty much every question answered.

bodybuilding.com/showthread.php?t=5899101

[Praetorian]

In regards to Dave palumbos diet thread for the 250lb+ man


Can i substitute the salmon for Steak. *yes

If so do i eat a salad with olive oil/macadmian nut oil with it? or the asparagus and macadamian nut oil? *either is fine

If i swap to the steak, do i need to take fish oil pills/omega 3 pills with it? to compensate for not haveing the salmon? * take them daily regardless

When it comes to the meals with whey protein. What type of protein is best to use..... whey protein isolate? or cassein protein..... or regualr whey protein? *isolate


..... i use trueprotein.com usually for my supplements. Can someone suggest a good formula to use off that website? if anyone is familiar with that website.

Fibre. What are some good ways to take in fibre while still staying in the parameters of this diet....e.g metamucil? or any other ideas? bran? *ground flax seed, Fiberlyze by Species...Metamucil sucks!

thanks alot

P

[Talo]

In my experience Metamucil and Fiberlyze taste the same - I've used them both and they both work, but Fiberlyze doesn't have any carbs / sugar ( maltodextrine ) .

[cwitt68]

yeah brick i read that article and its replys on this forum. those were the questions i had after reading it.
thanks talo, ill pick some of the fiberlyze up..... health food store or shoppers most likelly im thinking.?

[cwitt68]

thanks alot praetorian. Have you done this diet ?

[Praetorian]

thanks alot praetorian. Have you done this diet ?

Many times and with many clients yes.
P

[Praetorian]

In my experience Metamucil and Fiberlyze taste the same - I've used them both and they both work, but Fiberlyze doesn't have any carbs / sugar ( maltodextrine ) .

Fiberlyze works with everyone...metamucil only works on select individuals....for most it is too irritating on the colon and will work for awhile but after a few weeks most become constipated on it. I find the only alternative to Fiberlyze is ground flax seed...this is based on hundreds of client experiences.
P

[cwitt68]

ok thx, i will get the fiberlyze. Is it best to just follow the directions on the product for when and how much to take daily?
have you and your clients had alot of luck with this palumbo diet?..... did they find it tough to get used to? im kind of a carb guy soo am prouldy worryed about how im going to feel.

[Praetorian]

ok thx, i will get the fiberlyze. Is it best to just follow the directions on the product for when and how much to take daily?
have you and your clients had alot of luck with this palumbo diet?..... did they find it tough to get used to? im kind of a carb guy soo am prouldy worryed about how im going to feel.

Yes follow the directions. Yes we have had great luck with keto diets. Never difficult to get used to...much easier than low carb. Youll feel better.
P

[cwitt68]

where can i get fiberlyze?

[Praetorian]

where can i get fiberlyze?



speciesnutrition.com/Canada%20map%20with%20info%20box/CANADAinternationalRD.html

[JMP]

Prat - I workout at 5:00am , i cant eat anything before i work out...I never have....only my pre-workout ....is it ok to start Meal one after my workout or will this screw things up. I usually have a shake leaving the gym with 50g protein and 5gscoop of creatine in it...should i still take this and then eat meal one....? 200lb guy

[Praetorian]

Prat - I workout at 5:00am , i cant eat anything before i work out...I never have....only my pre-workout ....is it ok to start Meal one after my workout or will this screw things up. I usually have a shake leaving the gym with 50g protein and 5gscoop of creatine in it...should i still take this and then eat meal one....? 200lb guy

You need to eat before training...have a shake with whey isolate + waxy maize + creatine 1 Tbsp olive oil about 30-40 minutes prior to training.
P

[JMP]

You need to eat before training...have a shake with whey isolate + waxy maize + creatine 1 Tbsp olive oil about 30-40 minutes prior to training.
P

PHACK !!!! I knew you were going to say that , i'll give it a shot....Thanks:tu

[cwitt68]

if i dont use fiberlyze, and use a similar product, how much fibre in one day should i be takeing from this product per day?

[Praetorian]

if i dont use fiberlyze, and use a similar product, how much fibre in one day should i be takeing from this product per day?

Follow the instruction of the specific product
P

[cwitt68]

i read somewhere on here that you can use flax seed for a fibre source instead of fibrelyze. But then i also read that there is carbs in flax seed...? isnt that against the idea of the diet?

[Praetorian]

i read somewhere on here that you can use flax seed for a fibre source instead of fibrelyze. But then i also read that there is carbs in flax seed...? isnt that against the idea of the diet?

Flax seed is fine...there are carbs in most fibres...non digestible...no consequence.
P

[cwitt68]

thanks P.
Post workout i usually have a shake with 50 grams isolate and 50 grams waxymaize, should i keep this the same when on the palumbo diet?

[ubcpower]

no carbs in the palumbo diet!!
you have to follow the exact template to be on 'the palumbo diet'

[cwitt68]

can i have an addittional protein shake after my workout? just isolate
can i fry my eggs in a very small amoun of butter?
spices are ok on this diet? seasoning salt, pepper,salt, mrs dash, vinegar?
any good recipes for salad dressing that can be eaten on this diet. e.g. olive oil and vinegar......?

[Talo]

Why do you need a extra protein shake - 3 a day on the program , just plan for one of those to be taken after your workout.

[Praetorian]

thanks P.
Post workout i usually have a shake with 50 grams isolate and 50 grams waxymaize, should i keep this the same when on the palumbo diet?

No waxy maize....only eat what is on the diet...if its not listed you DONT eat it..simple.
P

[Praetorian]

[QUOTE=cwitt68;409113]can i have an addittional protein shake after my workout? just isolate **NO-have one of your regular shake meals

can i fry my eggs in a very small amoun of butter? **use Pam


spices are ok on this diet? seasoning salt, pepper,salt, mrs dash, vinegar? **fine


any good recipes for salad dressing that can be eaten on this diet. e.g. olive oil and vinegar......? **oil and vinegar


P

[countrychic]

i used mustard/oil/vinegar with a bit of splenda for dressing ....it was yummy

[cwitt68]

thanks alot guys and girls.
Theres only 2 protein shakes in the 250lb program, but im sure your right, theres plenty of protein for the day, a shake post workout prolly is overkill.
This diet is not easy, but its not impossible at the same time. This is my second day on it and have a headache and feel prouldy groggey, im thinking this will wear off as time goes by. But find myself feeling fairly full most of the time other then post workout.

[Praetorian]

thanks alot guys and girls.
Theres only 2 protein shakes in the 250lb program, but im sure your right, theres plenty of protein for the day, a shake post workout prolly is overkill.
This diet is not easy, but its not impossible at the same time. This is my second day on it and have a headache and feel prouldy groggey, im thinking this will wear off as time goes by. But find myself feeling fairly full most of the time other then post workout.

What is your weight and BF % approx? I would think the 250lb DP diet is not for you...you probably would do much better on the 200lb DP diet. The diet is not based on overall bodyweight but lean body mass. You feel lousy because you are in transition from using glucose as a fuel for the brain to ketones...this takes 72 hours to complete and a full two weeks before ketones become the default fuel source. Once you are in ketosis the diet is easy.
P

[cwitt68]

im 240 , and not sure on the body fat percentage, im guessing in between 16 and 21 %
Should i switch to the 200lb man diet? it dosent look all that different?
ohhh boi 72 hours you say ehh, lol im feelen terrible right now LOL headache and might hurl LOL

[Praetorian]

im 240 , and not sure on the body fat percentage, im guessing in between 16 and 21 %
Should i switch to the 200lb man diet? it dosent look all that different?
ohhh boi 72 hours you say ehh, lol im feelen terrible right now LOL headache and might hurl LOL

Yes you should be using the 200lb diet...7 oz instead of 8 for protein.
Suck it up you'll be fine! ;o)
P

[natenator]

LOL Teddy! haha

[cwitt68]

ok, thanks for the help praetorian

[cwitt68]

i have been using spinach for my salad with the fatty protein meal, is this ok? i read on a site about keotgenic foods, and it says that spinach is not the greatest thing to be eating when on keto diet.??
keto.org/foods.htm
this is the link

[red rocket]

Yes you should be using the 200lb diet...7 oz instead of 8 for protein.
Suck it up you'll be fine! ;o)
P

Well said Prae, lol.

I'm starting this diet tomorrow, more of an experiment as I'm still 20weeks out. But I have been extremely curious about the effects of this diet. Currently 230lbs @ 10-11%. I have heard alot of good and bad about this diet, and I need to see for myself.

Prae I saw that you said something about waxymaize in this thread, then said no a couple threads later. Just wondering if it would be acceptable during intra workout drinks.

[Praetorian]

i have been using spinach for my salad with the fatty protein meal, is this ok? i read on a site about keotgenic foods, and it says that spinach is not the greatest thing to be eating when on keto diet.??
keto.org/foods.htm
this is the link

Spinach is perfectly fine!
P

[Praetorian]

Well said Prae, lol.

I'm starting this diet tomorrow, more of an experiment as I'm still 20weeks out. But I have been extremely curious about the effects of this diet. Currently 230lbs @ 10-11%. I have heard alot of good and bad about this diet, and I need to see for myself.

Prae I saw that you said something about waxymaize in this thread, then said no a couple threads later. Just wondering if it would be acceptable during intra workout drinks.

If you are talking keto diet or DP diet there is no additional carbs. If it is not listed on the diet you DONT eat it...simple. I would also suggest the good things you've heard are most likely true and the bad things most likely not.
Also the DP diet is not static...this means you cannot take the diet outline and expect results Dave get with his clients because you really arent dong what he is.
P

[cwitt68]

im on day 5 for palumbo diet, and feeling good, no more headaches or groggyness... hungry the odd time before and in between meals but very minimal. My energy levels are high and weight workouts are going prouldy good.
Is balsamic Vinegar ok?
and can i put green pepper, brocollli in my salad ? anything else in the way of veggies can be put in salad?

[maximus14]

holy crap RR, you dont waste time :shock lol, ill be starting this diet in about 10-12 weeks, also good luck with the diet and prep RR

[Praetorian]

im on day 5 for palumbo diet, and feeling good, no more headaches or groggyness... hungry the odd time before and in between meals but very minimal. My energy levels are high and weight workouts are going prouldy good.
Is balsamic Vinegar ok?
and can i put green pepper, brocollli in my salad ? anything else in the way of veggies can be put in salad?

Check the carb content of balsamic....sometimes they add glucose..then its a no no. No green peppers...if you are going to have broccoli then have on cup chopped and that replaces the salad.
P

[maximus14]

i always wondered why palumbo said no tomatoes no green peppers?glucose levels? does this go for all peppers?

[Praetorian]

i always wondered why palumbo said no tomatoes no green peppers?glucose levels? does this go for all peppers?

Yes they are to high in carbs.
P

[cwitt68]

Are we supposed to weigh our meat raw unfrozen , or cooked, to achieve 8 ounce portion?

[cwitt68]

Just had another thought..... my protein powder is sweetened using splenda, is this a problem for palumbo diet? hope not, been using it for almost a week now.

[Praetorian]

Just had another thought..... my protein powder is sweetened using splenda, is this a problem for palumbo diet? hope not, been using it for almost a week now.

No Splenda!
P

[Praetorian]

Are we supposed to weigh our meat raw unfrozen , or cooked, to achieve 8 ounce portion?

Always weight meat cooked...8 oz is too much for you...I believe I posted before 7 oz.

P

[cwitt68]

yeah I meant 7 lol my buddy is here too , hes doing 8 ounces. 8 ounces is to much for me because of to much protein intake?

Ok soo my protein is no good then for this diet? iam dropping weight with it so far?
will it take me out of ketosis? what are the negative results because of it? i get it off trueprotein.com and had it sweetened with splenda (sucralose).....this is makeing me very nervous cuz i have been using this protein for the last first week of this diet!!!! phack!!

[Praetorian]

yeah I meant 7 lol my buddy is here too , hes doing 8 ounces. 8 ounces is to much for me because of to much protein intake?

Ok soo my protein is no good then for this diet? iam dropping weight with it so far?
will it take me out of ketosis? what are the negative results because of it? i get it off trueprotein.com and had it sweetened with splenda (sucralose).....this is makeing me very nervous cuz i have been using this protein for the last first week of this diet!!!! phack!!

8oz is for a male who has approx 250lbs lean body mass(not body weight)....i doubt your buddy is close to that. Splenda has carbs and can kick you out of ketosis.
P

[maximus14]

i have one question about a keto refeed day, i had a bro from another board say that the carbs should all be from high glycemic sources to refuel the glycogen, but get out of your system fast so that you can reach ketosis quicker again is this true? or should i stick to my low gi like oats an rice?

[Praetorian]

i have one question about a keto refeed day, i had a bro from another board say that the carbs should all be from high glycemic sources to refuel the glycogen, but get out of your system fast so that you can reach ketosis quicker again is this true? or should i stick to my low gi like oats an rice?

It doesnt really matter...for most clients its a mix of high and low....pancakes with syrup, pasta with meat sauce, rice with sushi...plus a desert ie cake and ice cream. Its not all about the carbs either....its about a sudden influx of calories. You will not fill your glycogen stores in a single cheat meal so whether they are high or low glycemic doesnt really matter...you will still be back in ketosis in approx 8 hours. Also the idea of using insulin to get into ketosis faster is complete BS...pushing glucose out of the blood stream does not remove it from the liver or the muscle.
P

[Praetorian]

No Splenda!
P

Just to clarify Dave says no Splenda or equal packets...they contain dextrose...the small amount of Splenda in the protein powder is fine.
Thanks Dan for the reminder.
P

[cwitt68]

im on day 7 of palumbo diet, lost 6-7lbs so far, and feel fine, hungry at times of course.
Just debateing on whether or not to have a cheat meal today, or to wait for another 7 days. any thoughts..................? will this slow weight loss down for me if i do have one this early?

[Praetorian]

im on day 7 of palumbo diet, lost 6-7lbs so far, and feel fine, hungry at times of course.
Just debateing on whether or not to have a cheat meal today, or to wait for another 7 days. any thoughts..................? will this slow weight loss down for me if i do have one this early?

You need to wait a full two weeks before the cheat meal...otherwise your brain does not see ketone bodies as the default fuel source and you can easily get kicked out of ketosis. After two weeks the brain no longer prefers glucose and does not want to readily switch back to it.
Its only been a week so far...suck it up...you've got along ways to go yet!
P

[cwitt68]

10-4,thanks

[beserker]

Its not that bad man , really. Im at the point where i actually dont want a cheat meal , but will take one if its absolutely necessary.....is it ?

[cwitt68]

how far into the diet? hoow many weeks are ya ? im haveing atough time in the evnings and night..... soo damm hungry lol

[Praetorian]

Its not that bad man , really. Im at the point where i actually dont want a cheat meal , but will take one if its absolutely necessary.....is it ?

Yes its necessary...it indirectly promotes fat loss.
P

[cwitt68]

I have a quesiton on cardio while on the Palumbo diet.
I am a squash player, and I have stopped playing due to the cardio haveing to be low intensity with your heart rate under 120bpm. Do you think it would be possible for me to play 20-30 minutes a couple times a week, without haveing any problems, or would this be a disaster?
i always play squash after my weight workouts as well. just so you know.

[massabsamurai]

the only indirect carbs you'll be getting would only be good enough to fuel your workouts so i would avoid it.

[cwitt68]

ok . thanks...... and i guess adding some indirect carbs the day of squash might screw up the whole premise of the diet?

another question lol : im ordering protein online from trueprotein.com and am wondering what the best option for sweetners is when running Palumbo diet. the choices are Acesulfame k, Aspartame, Stevia(all natural sweetner), Sucralose (splenda), or Sweetners???

[Shafty]

I would say Stevia bro

[Praetorian]

I would say Stevia bro

Good answer!
P

[cwitt68]

can i swap out regular non roasted non salted almonds for cashews? and can they be roasted and salted ? to stay within DP diet.

[Talo]

Yes you can eat cashews.

[Praetorian]

Raw almonds or cashews are best...roasting destroys the essential fats.
P

[cwitt68]

ok thanks.... im gonna try some raw cashews just to switch it up a bit. This diet is prouldy wiquid for fat loss, cant believe how fast its takeing off the lbs, so far averaging a pound a day.

[Shafty]

I am currently doing the Palumbo diet as well, I usually order my protein from Trueprotein.com which contains "0" carbs. Well I had to grab some at the supplements store while I wait for my order and the kind I got contains 4g carbs per scoop, I got this kind because it was the only one that I found that was sweetened with stevia. SO....is this going to mess up the keto diet or will I be fine with the carbs that are in it?

Thanks!

~S

[Talo]

4g per scoop will not hurt you.

Is there any fibre in it ?

[Shafty]

No fiber in the protein, but I add 2 Tbs of ground flax seed to my shakes. I was just concerned cause it's about 18g of carbs/day.

Thanks for the help Talo

[Talo]

How many shakes are you having ?

As far as I can remember the body can have about 6-8g of carbs per meal without going out of ketosis and something like 50g - These all being trace carbs.

I'm sure Prae will chime in :)

[Praetorian]

How many shakes are you having ?

As far as I can remember the body can have about 6-8g of carbs per meal without going out of ketosis and something like 50g - These all being trace carbs.

I'm sure Prae will chime in :)

Fibre doesnt count as carbs...50g per day is about right from trace carbs...if you have three shakes per day then you should be fine.
P

[Talo]

Fibre doesnt count as carbs...50g per day is about right from trace carbs...if you have three shakes per day then you should be fine.
P

I was asking if there was fibre so he could subtract from the 4g , but he said there was none so I didn't bring it up :)

[Big_Papa_B]

Is there any guidelines for the cheat meal???? Can you eat whatever you want??? is it better to eat certain things? what about the amounts??? can you basically just pig out for that meal??? anyone have any info on this meal?

[cwitt68]

I am in my third week and had my first cheat meal last sunday. I wouldnt go overboard on the cheat meal with bad fats and what not. I had a couple lean burgers with cheese and bacon and fries, ice cream, chips. My weight went up about 3 lbs the next day... still working to get it back down to where it was before that. I wont do that again, thats for sure. Im going to do sushi this coming sunday for my cheat meal, see how that goes.

[Praetorian]

Is there any guidelines for the cheat meal???? Can you eat whatever you want??? is it better to eat certain things? what about the amounts??? can you basically just pig out for that meal??? anyone have any info on this meal?

A decent meal...ie pasta with meat sauce, garlic bread with cheese, cheesecake for desert and large coke etc....along these lines

another meal...pancakes with butter and syrup, bacon and eggs, toast, sausage, large glass milk

P

[beserker]

A decent meal...ie pasta with meat sauce, garlic bread with cheese, cheesecake for desert and large coke etc....along these lines

another meal...pancakes with butter and syrup, bacon and eggs, toast, sausage, large glass milk

P

Ok so I have been doing this diet for 4 (i think)weeks now but screwed up the first 3 not realizing that my pro powder had sucralose in it. Been 1 week now with stevia flavored pro ...... 1- should i go another week before adding a re-feed cheat?
2- Does the body get used to this diet ? And if so what would a person do to keep the fat coming off afterwards? Thanks in advance to any responses !!!!

[JacktheThriller]

I am in my third week and had my first cheat meal last sunday. I wouldnt go overboard on the cheat meal with bad fats and what not. I had a couple lean burgers with cheese and bacon and fries, ice cream, chips. My weight went up about 3 lbs the next day... still working to get it back down to where it was before that. I wont do that again, thats for sure. Im going to do sushi this coming sunday for my cheat meal, see how that goes.


if you meals contain a large amount of carbs on your cheat meal the increase in weight is more likely just glycogen loading. Don't weigh your self for comparison its fine to check up, but do your comparison numbers only once a week probably first night after cheat meal. So if you cheat sun, weigh in mon and compare that number to the monday before. That is more likely your fat loss/gain number. Also I would advise against sushi unless you are going to eat a lot of rice with it. You want to have a carbohydrate centered meal for your cheat meal or else you wont have any energy to weight lift in the next week

[Praetorian]

Ok so I have been doing this diet for 4 (i think)weeks now but screwed up the first 3 not realizing that my pro powder had sucralose in it. Been 1 week now with stevia flavored pro ...... 1- should i go another week before adding a re-feed cheat?
2- Does the body get used to this diet ? And if so what would a person do to keep the fat coming off afterwards? Thanks in advance to any responses !!!!

I dont think there is any detrimental effect from the sucralose at all...your fine...have a cheat meal this week there is no need to wait. Yes the body gets used to this diet....the body gets used top ANY diet it doesnt make a difference what it is. To keep the fat coming off afterwards? after what?

Have your cheat meal Saturday night last meal of the day and always weigh yourself for the week Saturday morning when you get up before eating and after going to the bathroom. Never weigh yourself after a cheat meal...your weight will fluctuate a few days after the cheat cheat meal and the measurement will be inaccurate.
P

[beserker]

....the body gets used top ANY diet it doesnt make a difference what it is. To keep the fat coming off afterwards? after what?

.
P

Sorry i meant whats the next step to take once the body is used to this diet.....increase cardio to keep losing blubber ?

[Praetorian]

Sorry i meant whats the next step to take once the body is used to this diet.....increase cardio to keep losing blubber ?

There are many things that are used...cardio is increased as needed to keep the fat coming off, fat free days are used, fat burners are ramped up or added(not stimulants), cheat meals are eventually eliminated etc
The diet is NOT static ever...something is always being adjusted so fat loss does not stagnate...if you go a week and your weight hasnt changed then you just wasted a week...not good. The only reason your weight would remain the same is water retention or constipation...and forget the bullshit about "oh my weight hasn't changed but i look leaner so i must be adding muscle" NOT!!
P

[natenator]

and forget the bullshit about "oh my weight hasn't changed but i look leaner so i must be adding muscle" NOT!!
P

Lmao

[Not2Big]

Is Sugar Free Metamucil okay on the keto diet? I looked at the stats on the Flaxseed powder and the Fiber quantity didn't look too high. If you don't have any issues with regularity, is there much point (aside from the obvious health benefits lol) of adding the extra fiber? Just not a huge fan of adding the flax to my shakes as they're really the only decent tasting thing I consume all day LOL

[Talo]

Sugar free dosent mean carb free :) there is still maltodextrin in it and if your not careful you will get too much .

[Kaly11]

Sugar free dosent mean carb free :) there is still maltodextrin in it and if your not careful you will get too much .

2 rounded tsps a day going to be a problem?

[Praetorian]

2 rounded tsps a day going to be a problem?

No but that wont be enough fibre either.
P

[Not2Big]

Nuts vs Nut Butter? Is there any advantage of one over the other? I'd rather do the nuts over the butter as it makes me feel like I'm eating more! Of course, providing that the quantities are in the proper ratio.

[Praetorian]

Nuts vs Nut Butter? Is there any advantage of one over the other? I'd rather do the nuts over the butter as it makes me feel like I'm eating more! Of course, providing that the quantities are in the proper ratio.

No difference.
P

[Not2Big]

Thanks for the info P. Very helpful!