Dave Palumbo Diet

[bossman_1986]

I've been researching alot on different bodybuilding fat loss diets and alot of people are having great success with this diet which is basically protein and fats with no directs carbs and have one cheat meal a week where you load up on them.

im going to be dieting soon, not for a contest just yet, just to lose bodyfat. i want to get down to 6% bf

who here uses this diet and had the best success with it?? or was it not successful for you?

would you recommend it pre-contest?

any info and/or experience you have with this diet, post here. thanks guys

[bossman_1986]

The premise of the diet is high protein (about 1- 1 1/2 gram per pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis (it uses ketone bodies for energy-- fats) and thus the energy requirements by the body can almost all be supplied by fats (which you'll be taking in plenty of). The only activity that uses carbs will be the weight workout which may use 40grams per workout. You will get these 40g indirectly through the foods you'll be eating. As a backup, the cheat meal you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will be occurring. If we keep cortisol low (by
restricting STIMULANTS) we'll ensure that muscle is spared!

HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the
day so you dont cheat again.

Fiber helps burn fat! Everyone should take fiber 2x per day. Fiber actually helps increase the absorption of calcium.
When following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!



For a 200lb man:

MEAL #1
5 whole eggs (make sure to buy omega-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good omega-3 fats); add another 4 egg whites to this (they don?t need to be the omega-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (omega-3) eggs and 4 extra whites

For a 250lb+ man:
Meal 1 6 whole omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs

Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.

Many times I'll switch to an alternatiing diet where one day it will be protein/fat......then another protein/vegetables (very little fat). The great thing about the body and fat is that ESSENTIAL FATTY ACIDS can be stored in the muscle for several days, up to 2 weeks......therefore, once an adequate storehouse of Essential Fats are built up, the body can be "tortured" a little and it still won't give up muscle (that's assuming you're still taking in adequate protein. Protein can't be stored).

1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz equals 12g of carbs.

With the beef meal (any fatty protein meal), you should have the green salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only eat the nuts with the LEAN PROTEIN MEAL (chicken, turkey, lean fish)

The best fat sources come from the essential fatty acids-- omega-6 and omega-3's. Most of us get plenty of omega-6s from cooking oils, ect..........however the omega-3's are harder to get. I recommend WHOLE omega-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and MACKEREL, ALMONDS and WALNUTS have some omega-3's (as well as omega-6s). ANother great fat source is MONOUNSATURATES such as EXTRA VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but they are great for the metabolism (great source of energy) and they are extremely good for your heart.

You're not getting any indirect sources of carbs (just from the 1 spoonful of PB.... you may want to have at least one 1/3cup nuts meal. Remember, Olive or Macadamia nut oil is predominantly a MONOUNSATURATED FAT (good for the heart, but not essential)........ the nuts, and fish oil have the essential fats in them. Also, with regard to FLAX SEED OIL, the omega-3 Fatty Acids found in them (alpha-linolenic acid) has a very poor conversion to DHA and EPA (Essential omega-3 intermediates) in the HUMAN........therefore, you're much better off taking in FISH OILS (that already contain DHA/EPA) than FLAX SEED OIL.

Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners (Clenbuterol, Cytomel, lipolyze).........After those other methods are exhausted, only then, do I play with the diet.

Always eat BEFORE lifting........never BETWEEN lifting and cardio.
Artificial Sweetners:
The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin

Forget using:
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.

Cardio:
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY

never do less than 20 min per session

The BOTTOM LINE is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on my high protein/moderate fat/low carb diety).

Do you feel the treadmill is better for cardio, or is the bike(stationary or rebent) just as good? As long as the intensity is LOW, it doesn't matter which piece of equipment you use

Q&A:
Q: Is gluconeogenesis inevitable in your diet?
Dave Palumbo: NO

Q: If so do I need to consume more than 1.5 grams of protein per lb of LBM so as not to lose muscle?
Dave Palumbo: The fat spares the protein....when the brain is in ketosis, the carbohydrate requirements are very very low.

Q: How much (percentage) of my protein intake would be turned into glucose (gluconeogenesis)?
Dave Palumbo: Very little (maybe 10%)

Q: What do you think of submersion in cold water as a means of burning bodyfat (thermogenesis)?
Dave Palumbo: HOCUS POKUS!

Q: How about drinking lots of cold water (I think this was even suggested by Elligton Darden) to help lose bodyfat?
Dave Palumbo: RIDICULOUS

Q: Do you think drinking lots of Green Tea is beneficial to fat loss?
Dave Palumbo: Somewhat helpful.

Q: How much is the ideal dosage of omega 3 for a 220 lb. individual ?
Dave Palumbo: Try to take in about 9g per day

Q: How many Tbs of peanut butter could I have instead of 1/2 cup of cashewnuts?
Dave Palumbo: 2 tablespoons, two tablespoons of Peanut Butter contains 190 calories and 16 grams of fat (so 1.5 tablespoon equals about 12 grams fat) ...whereas......... 2oz (1/3 cup) almonds (about 40 almonds) = 12g fat

Q: I want to add that if I cant find the omega eggs here locally. Can I use international egg whites and just take an omega supplement?
Dave Palumbo: You can get away with 5 whole eggs (regular ones) once a day........not a big deal. You'll be burning up all that fat anyway.

Q: Whats the max cups # of coffee ( no sugar ) can consume on Dave's diet ?
Dave Palumbo: Try to limit to 2 cups per day.......I realize that towards the end of the diet you may need more to help you get through the day.

Q: If you cook tilapia in macadamon nut oil?do you coun't the oil as your fat for that meal! Depends how much you use.
Dave Palumbo: If you just grease the pan with it, no!

Q: what is the protein,carb and fat ratio for offseason
Dave Palumbo: 50% Protein, 25% fat, 25% carbs

Q: and the ratio for contest prep.
Dave Palumbo:60% protein, 30% fat, 10% carbs

[JonnyO]

It's a great diet, try it ans see how you like it.

[trykillthis]

I just did it pre-contest and it worked great. I wasn't as lean as I wanted but I ****ed up about 3-4 weeks only a week or 2 before the show. My own fault, not the diet. I didn't fully understand what I couldn't eat or add to the food.

I would recommend it to anyone.

[5151]

lots of people seem to be having success and it is designed well. I do have one issue. Since when the hell is this a Palumbo diet. I notice everyone saying they are doing the Palumbo diet. This keto thing has been around for a long time in all it's forms: TKD, CKD and full blown keto. I dislike Palumbo taking something that has been around forever and throwing his name on it. And that's my rant for the day.

[bossman_1986]

how much cardio did you guys do while doing this diet?

[trykillthis]

It started at around 20 min ED and rose 5 min every week to the show.

As for it being called the Palumbo Diet thats because of what you are eating. If you change what the meals are, it is no longer the Palumbo Diet. Just because it is low carb that doesn't mean its the ONLY low carb diet.

[Houstonbc]

works great went from 18% - 12% in 6 weeks

[O-Train]

The brain doesn't go into anything, the body does. Your brain and CNS need glucose so whether you get sugar from your diet or your body converts something else into sugar its all the same. If you have no exogenous source of carbohydrates you will feel lethargic for some time (because of what I mentioned previously) as your body adapts.

Its an interesting concept but if you reallly look at how the body is setup, the vary basis of human metabolism. Well...we arn't exactly carnivores. If gluconeogenesis was hardly occuring...you would die. No offence intended but wherever you copy and pasted the diet blurb at the top from is a crap source of information. Just my 2 cents.

[bossman_1986]

The brain doesn't go into anything, the body does. Your brain and CNS need glucose so whether you get sugar from your diet or your body converts something else into sugar its all the same. If you have no exogenous source of carbohydrates you will feel lethargic for some time (because of what I mentioned previously) as your body adapts.

Its an interesting concept but if you reallly look at how the body is setup, the vary basis of human metabolism. Well...we arn't exactly carnivores. If gluconeogenesis was hardly occuring...you would die. No offence intended but wherever you copy and pasted the diet blurb at the top from is a crap source of information. Just my 2 cents.

have you tried the keto diet?

[O-Train]

"Role of Carbohydrates

The roles of carbohydrate in the body includes providing energy for working muscles, providing fuel for the central nervous system, enabling fat metabolism, and preventing protein from being used as energy. Carbohydrate is the preferred source of energy or fuel for muscle contraction and biologic work.

Foods containing carbohydrate are in the grains, fruit, and milk groups. Vegetables have a small amount of carbohydrate.

After carbohydrate is eaten, it is broken down into smaller units of sugar (including glucose, fructose and galactose) in the stomach and small intestine. These small units of sugar are absorbed in the small intestine and then enter the bloodstream where they travel to the liver. Fructose and galactose are converted to glucose by the liver. Glucose is the carbohydrate transported by the bloodstream to the various tissues and organs, including the muscles and the brain, where it will be used as energy.

If the body does not need glucose for energy, it stores glucose in the liver and the skeletal muscles in a form called glycogen. If glycogen stores are full, glucose is stored as fat. Glycogen stores are used as an energy source when the body needs more glucose than is readily available in the bloodstream (for example, during exercise). The body has limited storage capacity for glycogen (about 2000 calories), which is why carbohydrate is commonly referred to as the limiting fuel in physical performance.

Carbohydrate spares the use of protein as an energy source. When carbohydrate consumption is inadequate, protein is broken down to make glucose to maintain a constant blood glucose level. However, when proteins are broken down they lose their primary role as building blocks for muscles. In addition, protein breakdown may result in an increased stress on the kidneys, where protein byproducts are excreted into the urine.

Finally, glucose is essential for the central nervous system. The brain primarily uses glucose as its energy source, and a lack of glucose can result in weakness, dizziness, and low blood glucose (hypoglycemia). Reduced blood glucose during exercise decreases performance and could lead to mental as well as physical fatigue".

This is all pretty basic. I'm only posting it because it seems like a lot of people jump on the no-carb bandwagon without really knowing anything about it.

[O-Train]

have you tried the keto diet?

Nope, but I havn't tried cigarettes either so...not sure what you're getting at.

[bossman_1986]

"Role of Carbohydrates

The roles of carbohydrate in the body includes providing energy for working muscles, providing fuel for the central nervous system, enabling fat metabolism, and preventing protein from being used as energy. Carbohydrate is the preferred source of energy or fuel for muscle contraction and biologic work.

Foods containing carbohydrate are in the grains, fruit, and milk groups. Vegetables have a small amount of carbohydrate.

After carbohydrate is eaten, it is broken down into smaller units of sugar (including glucose, fructose and galactose) in the stomach and small intestine. These small units of sugar are absorbed in the small intestine and then enter the bloodstream where they travel to the liver. Fructose and galactose are converted to glucose by the liver. Glucose is the carbohydrate transported by the bloodstream to the various tissues and organs, including the muscles and the brain, where it will be used as energy.

If the body does not need glucose for energy, it stores glucose in the liver and the skeletal muscles in a form called glycogen. If glycogen stores are full, glucose is stored as fat. Glycogen stores are used as an energy source when the body needs more glucose than is readily available in the bloodstream (for example, during exercise). The body has limited storage capacity for glycogen (about 2000 calories), which is why carbohydrate is commonly referred to as the limiting fuel in physical performance.

Carbohydrate spares the use of protein as an energy source. When carbohydrate consumption is inadequate, protein is broken down to make glucose to maintain a constant blood glucose level. However, when proteins are broken down they lose their primary role as building blocks for muscles. In addition, protein breakdown may result in an increased stress on the kidneys, where protein byproducts are excreted into the urine.

Finally, glucose is essential for the central nervous system. The brain primarily uses glucose as its energy source, and a lack of glucose can result in weakness, dizziness, and low blood glucose (hypoglycemia). Reduced blood glucose during exercise decreases performance and could lead to mental as well as physical fatigue".

This is all pretty basic. I'm only posting it because it seems like a lot of people jump on the no-carb bandwagon without really knowing anything about it.

its not a no-carb diet, its a very low carb diet, you're still getting indirect carbs

[O-Train]

I'm not arguing that the diet works. Lots of guys will tell you it works. I just don't advocate the dissemination of inaccurate information. (Pulling out the fancy words lol.) I don't use the diet because I can shed weight quite easily on high carb diets.

[trykillthis]

"Role of Carbohydrates


Carbohydrate spares the use of protein as an energy source. When carbohydrate consumption is inadequate, protein is broken down to make glucose to maintain a constant blood glucose level. However, when proteins are broken down they lose their primary role as building blocks for muscles. In addition, protein breakdown may result in an increased stress on the kidneys, where protein byproducts are excreted into the urine.




If you can show an actual study that had the participants eating a high protein diet at the same time as dropping carbs getting the same results I'd love to read it.

[trykillthis]

Your body uses ketones for energy after the glycogen stores are used up.

[gustavo77]

Not sure if i could live without carbs...

[O-Train]

If you can show an actual study that had the participants eating a high protein diet at the same time as dropping carbs getting the same results I'd love to read it.

I don't get what you're asking for. Maybe 5151 can find something. I copy and pasted that info from a University website. It seemed ok but it may be a little off. I really have no need to prove anything I write here.

You guys know that a lot of published peer reviewed journal articles are complete garbage right? At one point scientists believed the Earth was flat and at the center of the Universe. Journal articles just have a slightly better chance of being less wrong.

[natenator]

I don't get what you're asking for. Maybe 5151 can find something. I copy and pasted that info from a University website. It seemed ok but it may be a little off. I really have no need to prove anything I write here.

You guys know that a lot of published peer reviewed journal articles are complete garbage right? At one point scientists believed the Earth was flat and at the center of the Universe. Journal articles just have a slightly better chance of being less wrong.
nice :D

[O-Train]

Your body uses ketones for energy after the glycogen stores are used up.

Really? Cause I always thought they were a byproduct of fat metabolism.

[O-Train]

Ok, this is my last post. Your body isn't like a car. It doesn't switch from diesel to gas or electricity. It uses many different fuel sources simultaneously and converts many fuel sources into other things. Most of that takes place in the liver. Although like a car, depending on the activity level, the body will run "rich or lean" (I think that's the right terminology, I don't know anything about cars.) So more carbs vs. fat, more fat vs. carbs, probably always a small amount of protein but nothing is ever concrete. Nothing is ever exclusively used. There are so many things going on, so many hormones and transporters and ion levels that play a role that anything we talk about here is generalized beyone what anyone can even concieve.

I guess what it all boils down to is: I really like chips.

[fathead]

It's a great diet, try it ans see how you like it.

hey jo what have you used this diet for? cutting up only? maintenance? gains?

[gsxr750]

I used this as the basis for my current diet.. and i'm down 45 lbs. First week is tough, after that - smooth sailing.

[5151]

"Role of Carbohydrates

The roles of carbohydrate in the body includes providing energy for working muscles, providing fuel for the central nervous system, enabling fat metabolism, and preventing protein from being used as energy. Carbohydrate is the preferred source of energy or fuel for muscle contraction and biologic work.

Foods containing carbohydrate are in the grains, fruit, and milk groups. Vegetables have a small amount of carbohydrate.

After carbohydrate is eaten, it is broken down into smaller units of sugar (including glucose, fructose and galactose) in the stomach and small intestine. These small units of sugar are absorbed in the small intestine and then enter the bloodstream where they travel to the liver. Fructose and galactose are converted to glucose by the liver. Glucose is the carbohydrate transported by the bloodstream to the various tissues and organs, including the muscles and the brain, where it will be used as energy.

If the body does not need glucose for energy, it stores glucose in the liver and the skeletal muscles in a form called glycogen. If glycogen stores are full, glucose is stored as fat. Glycogen stores are used as an energy source when the body needs more glucose than is readily available in the bloodstream (for example, during exercise). The body has limited storage capacity for glycogen (about 2000 calories), which is why carbohydrate is commonly referred to as the limiting fuel in physical performance.

Carbohydrate spares the use of protein as an energy source. When carbohydrate consumption is inadequate, protein is broken down to make glucose to maintain a constant blood glucose level. However, when proteins are broken down they lose their primary role as building blocks for muscles. In addition, protein breakdown may result in an increased stress on the kidneys, where protein byproducts are excreted into the urine.

Finally, glucose is essential for the central nervous system. The brain primarily uses glucose as its energy source, and a lack of glucose can result in weakness, dizziness, and low blood glucose (hypoglycemia). Reduced blood glucose during exercise decreases performance and could lead to mental as well as physical fatigue".

This is all pretty basic. I'm only posting it because it seems like a lot of people jump on the no-carb bandwagon without really knowing anything about it.
Pretty good summary. I would say the 2000 calories really depends on the person but that's me arguing stupid minute details.

If you can show an actual study that had the participants eating a high protein diet at the same time as dropping carbs getting the same results I'd love to read it.
I don't get it. A carb+protein diet vs a protein diet? Well first no ethics board is going to approve a diet that removes ESSENTIAL fatty acids. Second I would say a diet that includes only one macro nutrient is going to be lower in calories and thus will have a great weight/fat loss.

I don't get what you're asking for. Maybe 5151 can find something. I copy and pasted that info from a University website. It seemed ok but it may be a little off. I really have no need to prove anything I write here.

You guys know that a lot of published peer reviewed journal articles are complete garbage right? At one point scientists believed the Earth was flat and at the center of the Universe. Journal articles just have a slightly better chance of being less wrong.

We need to have a cage match.



I have plenty more to say and will either when I get home or tomorrow. But I like what Hurley is saying so far there is some retarded shit in the Q&A. I will say there is nothing essential about a carbohydrate however they offer many benefits. Using a no/low carb diet or carb diet should really depend on your personal insulin sensitivity. I prefer a CKD offering to a straight up keto and wouldn't use either if you're doing fine with carbs. (well to be honest I'm the guy that loves trying everything). I will say if you're eating 300-400gs of protein and think none of it is being used for glucogenesis(I suck at spelling) or energy you are officially retarded.

[bossman_1986]

how is the strength on a diet like this?? can you gain strength and lean mass on this diet?

[Houstonbc]

if you want strength and lean mass go with the palumbo "bulking diet" pretty close to the same jusat with carbs added in

[natenator]

if you want strength and lean mass go with the palumbo "bulking diet" pretty close to the same jusat with carbs added in
yes. about 15-20 grams per meal except the last meal of the day.

[bossman_1986]

well my main goal would be to lose bodyfat, thats why im gonna do this diet, just wanna know if its possible to gain strength and lean mass while doing it

[natenator]

ANY diet will work for fat loss as long as you eat less than you require + training + cardio.

Any diet will get the job done. Gwetting below 10% however is where it becomes more difficult.

[JonnyO]

hey jo what have you used this diet for? cutting up only? maintenance? gains?

I used it on a guy I prepped for a show. It's not a diet you want to use for gains, unless your adding in carbs of course.

It's hard not to burn off some protein as gluco, and its hard to get a guy into ketosis if protein is too high too. I like to keep guys just border line of ketosis, but for experiments sake I tried real hard to get one guy into ketosis and couldnt do it fully. Everybody has different protein needs so its a balance of finding it for ones self.

For gains in mass I guess you could play with this diet (wink) and make sure you get yourself into full Ketosis, then take full advantage of SUPERCOMPENSATION for 3-4 days, then go to a protein/carb diet for a total of two weeks or so or you feel gains have halted, then get back into Ketosis and do it all over again. But who has the time to be so disciplined....lol.:)

[drdnj]

I'm not arguing that the diet works. Lots of guys will tell you it works. I just don't advocate the dissemination of inaccurate information. (Pulling out the fancy words lol.) I don't use the diet because I can shed weight quite easily on high carb diets.

I agree completely
You are right...the BODY goes into ketosis as a glucose sparing mechanism for the brain....

[Descimus]

I used ckd diet for a while i was able to keep my strengh and shed some fat pretty quickly. You guy should check out lyle mcdonald ultimate diet 2.0 i really liked it, you get to eat alot of carbs on week-end and can eat really little during working week and i got no loss of energy and was pretty sharp also at the job. Dieting for me is really rough i always get low blood sugar and unable to concentrate i got none of that on the ckd diet.. If ya want i can pm you what the diet consist of..

[bossman_1986]

I used ckd diet for a while i was able to keep my strengh and shed some fat pretty quickly. You guy should check out lyle mcdonald ultimate diet 2.0 i really liked it, you get to eat alot of carbs on week-end and can eat really little during working week and i got no loss of energy and was pretty sharp also at the job. Dieting for me is really rough i always get low blood sugar and unable to concentrate i got none of that on the ckd diet.. If ya want i can pm you what the diet consist of..

post it here bro

[Descimus]

ok this is how i done it :
1 g of protein per pounds of bodyweight so i weight 200 pounds
carbs is
monday : med carbs day 1900 cals 200g of protein, 160g of carbs 50g of fat
Thusday : Low carbs day 1450 cals(half of your maint cals). 200g of protein, 50g of carbs 50g of fat
Wed: Low carbs day 1450 cals. 200g pro, 50g of carbs, 50g of fat
Thursday : Low carbs day 1450 cals. 200g pro, 50g of carbs, 50g of fat
Friday : Low carbs day 1450 cals. 200g pro, 50 g of carbs, 50g of fat
Saturday : Carbs up 5382 cals. 200g of protein, 1033 carbs , 50 fat.
sunday : Maint cals 2828 cals. 200g of protein, 348 carbs, 70g fat.

Weds : Glycogen depletion charles poliquins german body composition
a1 Leg press 3x15 1min pause
a2 Leg curl 3x15 1min pause
b1 incline bench 3x15
b2 lat pull down different grip each time 3x15
c1 lateral raise 3x15
c2 seated calf raise 3x15
d1 dumbel curl 3x15
d2 tricep pushdown 3x15
Did the circuit twice
Some abs on the ballon.

Thursday : Glycogen depletion. 55%-60% rep max tempo 2-0-2
pre workout nano vapor 1 scoop
a1 Leg press 3x15 1min pause
a2 Leg curl 3x15 1min pause
b1 incline bench 3x15
b2 seated row 3x15
c1 lateral raise 3x15
c2 seated calf raise 3x15
d1 dumbel curl 2x15
d2 tricep pushdown 2x15

friday night before carbs load 15 g protein and 30 g of carbs pre workout.
1 scoop nano vapor
Hit glycogen depletion. at around 80% rep max 3-1-3 1 rep short of exaustion 1 min pause.
a1 Leg press 2x8-12
a2 Lying leg curl 2x8-12
b1 calf raise 3x8-12
b2 leg extension 2x8-12
c1 Seated chess press 2x8-12
c2 Machine seated row 2x8-12
d1 Incline dumbell press 2x8-12
e1 Chin up 2x8-12
e2 Lateral raise 2x8-12
Abs on balloon
12 ui slin with my post workout meal. 50 g of protein and i start carbs loading there up to after sunday training.

sunday my favorite training when you are all carbeds up :D
Sunday workout.
1 serving of nano vapor, 15 g of protein, and 30 g of carbs pre workout.
a1 Squat 3x6 2min pause
a2 Calf raise 3x8 2min pause
b1 Hammer chest press 3x6 2min pause
b2 Bent over bb row 3x6 2min pause
c1 railed incline chest press 3x6
c2 unweighted(sigh) chin up 3x6
d front machine squat 3x6
e1 shoulder dumbell press 3x6
e2 bent over dumbell fly 3x6
Took 7 ui of humalog and half my post workout shake
f1 barbell curl 2x6
f2 close grip hammer chest press 2x6
other half of my 50g protein 80 carbs shake usually i shot insulin there at 12 ui

That about it imma double check it tonight i am kinda in a rush right now ill also give you all the number to make it for you post your stats bro

[Ritch]

that diet seems alot easier to follow than a palumbo style diet.

[natenator]

that diet seems alot easier to follow than a palumbo style diet.
Are you kidding me? Palumbo is a constant 6 meals everyday. No caloric changes, nadda. The only thing that changes on his diet is one day a week you get a cheat meal.

[Ritch]

Are you kidding me? Palumbo is a constant 6 meals everyday. No caloric changes, nadda. The only thing that changes on his diet is one day a week you get a cheat meal.

I just don`t funtion on no carb diets. This one at least uses carbs, but I doubt I would even follow the ckd diet. I`ve got a fast metabolism so a few tweaks here and there and I`m in good shape. Don`t hate me because I`m beautiful.

[RagingRandy]

This diet and others like it rely heavily on fish and eggs. I can not eat either. Can I sub chicken in for the fish and add some omega 3 oil? What can I sub in for the eggs?

[Houstonbc]

yeah the diet is not static, you can sub whatever as long as you are getting the same nutrients. Dave said you "could" do shakes onlyand it would still work

[Ritch]

^^^

Hear that Fathead???

[JonnyO]

Have a shake with some extra virgin olive oil in it or like others said, all meals are interchangeable.

[5151]

^^^

Hear that Fathead???

But dude as soon as anything enters liquid form it immediately passes through your digestive tract without any absorption. This morning I shit out 2 scoops of cookies n cream whey a cup of oats.

The only knock on shakes for this diet would be that if you are dieting liquid calories aren't as satiating but as long as you don't overcompensate it'll make no difference.

[Ritch]

But dude as soon as anything enters liquid form it immediately passes through your digestive tract without any absorption. This morning I shit out 2 scoops of cookies n cream whey a cup of oats.

Just like you would have eaten eggs and toast no??

The only knock on shakes for this diet would be that if you are dieting liquid calories aren't as satiating but as long as you don't overcompensate it'll make no difference.

For sure.

Gotta go shovel some shit called snow. Screw the gym today.

[RagingRandy]

Dave said you "could" do shakes onlyand it would still work

And I could hook my ass to my furnace to save fuel costs. I pity those around me.

[Houstonbc]

obviously its not ideal but you could do it^^^

[JonnyO]

I remember hearing that a shake consumed with some fats is digested the same as a whole meal. Your body wont know the difference. Whether thats true or not I'm not sure.

[fathead]

obviously its not ideal but you could do it^^^

yes.

[physique]

what can one add to the food?

is hot sauce on your eggs, chicken and steak a no no? how about salt?
for the ones using this diet, how did u carb up? or did u?
did u sodium load? or no?
what can u drink besides water?

[Houstonbc]

no salt, hot sauce is ok i used some sauces low in sodium. diet pop is ok i think or crystal light
i think dave has most clients carb up for their show for 2 days prior to the show.
as for the sodium load i have heard he has his clients eat a burger and fries the morning of the show.
If you're just dieting to lose fat stick to the 1 cheat meal and the fat comes off quite nicely.

[5151]

no salt, hot sauce is ok i used some sauces low in sodium. diet pop is ok i think or crystal light
i think dave has most clients carb up for their show for 2 days prior to the show.
as for the sodium load i have heard he has his clients eat a burger and fries the morning of the show.
If you're just dieting to lose fat stick to the 1 cheat meal and the fat comes off quite nicely.

Has Palumbo ever said no salt on this diet? Low carb diets should be accompanied by a heavy dosing of electrolytes. If I was doing low carb I would certainly keep the salt shaker handy along with daily supplementation of potassium and magnesium.

[Ritch]

To the guys who follow this diet, how do you eat your eggs? I couldn`t imagine eating eggs without ketchup. And I use alot.

[bossman_1986]

To the guys who follow this diet, how do you eat your eggs? I couldn`t imagine eating eggs without ketchup. And I use alot.

use black pepper

[gsxr750]

I scramble them and add half a slice of cheddar cheese usually. It wont make or break my diet, maybe once i'm down to 10% or something i'll have to be more anal.

[Houstonbc]

as long as your getting the recommended 4-8g of sodium/day you should be good (no cramping) i misunderstood and ****ed that question up my bad

[Houstonbc]

ketchup has lots of carbs so its a no no unless you have low carb ketchup
i use some healthy choice sweet pepper salad dressing on my eggs

[Ritch]

use black pepper

Don`t like. I`m a real fussy eater. Never ate mustard, relish, mayonaise or even a big mac. Like my food plain. Don`t like cheese either.

[trykillthis]

To the guys who follow this diet, how do you eat your eggs? I couldn`t imagine eating eggs without ketchup. And I use alot.

I used lemon pepper seasoning, hot sauce, or splenda and cinnamon.

[trykillthis]

what can one add to the food?

is hot sauce on your eggs, chicken and steak a no no? how about salt?
for the ones using this diet, how did u carb up? or did u?
did u sodium load? or no?
what can u drink besides water?

You only carb up either before your show or on your once weekly cheat meal.

Eat all the salt you want, unless it is the week before the show.

Diet pop, Tea, and Crystal Light.

[JonnyO]

Light soya sauce is fine. Low sodium spices. Salt. Ketchup has sugars and Salsa carbs, so no-nos. I always keep sodium high in diets, 6+g range.

As for carb up, Palumbo suggests 35g carbs per meal starting the Thursday I think. From guys that I have talked to that worked with him, a few Cdn pro's they didnt like the carb up as it left them flat still. Look at Ben Pakulski from the NA's this year to the CDN's a week or two later...a lot fuller for the CDN's where he won.

It all depends on how a person tolarates carbs. Toney Freeman seems to fill out on Daves approach, they say Freeman is quite carb sensative though, and I think he used white rice.

I'd use a totally different approach, high carbs and a mild shitload and no sodium manipulation, just some adjustments. But the trick is when to utilize what carbs and when to begin the carbup. I have a way that works well that I am still fine tuning that will work even better once its tweaked.

[trykillthis]

I don`t care for Palumbo`s carb up either. We did a burger, fries, and cheesecake the night before and in between shows. Need some sodium to avoid cramping also.

[gordi]

To the guys who follow this diet, how do you eat your eggs? I couldn`t imagine eating eggs without ketchup. And I use alot.

Eggs drowned in ketchup is no longer a low-carb meal. Most ketchups are made with a ton of HFCS, so it's not like ketchup is a vegetable, regardless of what Ronald Reagan once said... Cut it down, then cut it out. You'll get used to it.

I make omelettes with lots of veggies, flavoured with soy sauce and hot sauce. Delicious.

[Ritch]

Eggs drowned in ketchup is no longer a low-carb meal. Most ketchups are made with a ton of HFCS, so it's not like ketchup is a vegetable, regardless of what Ronald Reagan once said... Cut it down, then cut it out. You'll get used to it.

I make omelettes with lots of veggies, flavoured with soy sauce and hot sauce. Delicious.

I know, but I still get lean doing it that way. At one point I`d slice a tomato and some peppers and eat a bit with every bite, but it tasted too much like shit.

[gordi]

If it works for you, I guess might as well continue doing it. Nothing speaks louder than personal experience.

Still, it couldn't hurt to cut down a bit. I had to totally change my diet from one revolving around sugars, fats, salt, chicken wings, pizza, and Chinese food... it was as hard as anything I've ever tried at first and it took a ton of will power... but now I'm used to eating better and I could never go back to how I ate before. Surely it would be easier for someone who is already lean and eating well to make a few small changes... or maybe not... maybe those few indulgences you hang on to are pretty important. I guess I'll learn for myself once I stop getting leaner and need to tighten things up again.

[trykillthis]

Eggs drowned in ketchup is no longer a low-carb meal. Most ketchups are made with a ton of HFCS, so it's not like ketchup is a vegetable, regardless of what Ronald Reagan once said... Cut it down, then cut it out. You'll get used to it.

I make omelettes with lots of veggies, flavoured with soy sauce and hot sauce. Delicious.

No tomatoes or carrots allowed in this diet either.

[L3]

sorry bros had to bring this one up from the dead... im on day one of this drastic change in my carb intake and i have some questions regarding carbs during/post work out...

until now: i have a bottle of gatorade i drink during my workout, and then 3-4tablespn of table sugar with my protein PWO (because i am 'trying to spike my insulin > cortisol')...

if i keep the gatorade and cut the sugar to 2 tbspn will that completley ruin the diet? im not prepping for a show or anything just want to not have chipmunk cheeks for a bit,

for fat burner im taking RevXP x 8/day, which hasnt started working yet cause my skin doesnt smell like burnt rubber

i may use some clen i have a bunch left over but i will have some serious mental issues if i drop below 200lbs (220 right now)

anyways, i my workout is in 5 hrs, so any input will be appreciated!

thanks boys!!!!

[gsxr750]

Yes if you're drinking sugar no point in this diet you will just be knocking yourself out of ketosis.

[L3]

Yes if you're drinking sugar no point in this diet you will just be knocking yourself out of ketosis.

ok, well in that case, i will just use CMI - BIG for PWO, and have my protein 15 mins later

what about the gatorade?

[natenator]

ok, well in that case, i will just use CMI - BIG for PWO, and have my protein 15 mins later

what about the gatorade?
gatorade hath sugar :D

[L3]

sounds good!! thanks for the quick replies boys!!

i have the feeling im gonna be extra dead after this workout :D

[Drummer]

Metabolic pathways
Most medical resources regard ketosis as a physiological state associated with chronic starvation.[citation needed] Glucose is regarded as the preferred energy source for all cells in the body with ketosis being regarded as a crisis reaction of the body to a lack of carbohydrates in the diet. Ketosis would thus be a dangerous (potentially life-threatening) state which unnecessarily stresses the liver and causes destruction of muscle tissues. This is still the view of the majority in the medical and nutritional science communities[6][7][8], but in recent years it has been challenged by a number of doctors and adherents of low-carbohydrate diets, who dispute both the body's preference for glucose and the dangers associated with ketosis.[9][10][11]

Ketone bodies, from the breakdown of fatty acids to acetyl groups, are also produced during this state, and are burned throughout the body. Excess ketone bodies will slowly decarboxylate into acetone. That molecule is excreted in the breath and urine. When glycogen stores are not available in the cells (glycogen is primarily created when carbohydrates such as starch and sugar are consumed in the diet), fat (triacylglycerol) is cleaved to give 3 fatty acid chains and 1 glycerol molecule in a process called lipolysis. Most of the body is able to utilize fatty acids as an alternative source of energy in a process where fatty acid chains are cleaved to form acetyl-CoA, which can then be fed into the Krebs Cycle. It is important to note that acetyl-CoA can only enter the Krebs Cycle bound to oxaloacetate. When carbohydrate supplies are inadequate, however, the liver naturally converts oxaloacetate to glucose via gluconeogenesis for use by the brain and other tissues. When acetyl CoA does not bind with oxaloacetate, the liver converts it to ketones (or ketone bodies), leading to a state of ketosis. During this process a high concentration of glucagon is present in the serum and this inactivates hexokinase and phosphofructokinase-1 (regulators of glycolysis) indirectly, causing most cells in the body to use fatty acids as their primary energy source. At the same time, glucose is synthesized in the liver from lactic acid, glucogenic amino acids, and glycerol, in a process called gluconeogenesis. This glucose is used exclusively[clarification needed] for energy by cells such as neurons and red blood cells.[citation needed]

^^^ i didnt write this, i stole it off wiki LOL

I dont advocate carb starvation. Mostly cause im biased and love carbs. I do believe that lowering carbs to 10-20% of your calories, and low glycemic indexed carbs are used only, its effective at fat loss. (and i dont want to breath acetone on my lil lady lol)

That being said i know people who have used the P. diet and have had great success, but they never stay on it long. You can lose muscle on it too. It is a mechanism to fight starvation after all. Im told over and over again that i wont like the first few days if i do try it!

~DB~

[gsxr750]

babe, i just shot all my ketones in your mouth

[420]

^^ ketones are released in urine. Golden shower!!

[L3]

LOL!

my first day isnt so bad actually, i feel like i have more energy (could be the revXP), high carbs make me sleeeeeeepy

depending on my bloodwork i will run tbol 40mg/ed to help with the muscle loss

[nisser]

I'm on my 5th day. I don't feel lethargic but the workout on my 3rd day was kinda blah, I felt light headed after sets. I took the day off yesterday and I'm hitting the gym today. If I don't feeel 100% I think i'll get off and introduce the carbs =/

[natenator]

I'm on my 5th day. I don't feel lethargic but the workout on my 3rd day was kinda blah, I felt light headed after sets. I took the day off yesterday and I'm hitting the gym today. If I don't feeel 100% I think i'll get off and introduce the carbs =/
can't do that dude. Takes 2 weeks for you to really sink into this diet. After 2 weeks it becomes a breeze.

[Ogrew]

might b a dumb question... can you use milk in your shakes for this?
i got natural flavored protein :S
peanut butter shakes here i go

[Ogrew]

oh yea.... and by cheat meal, what does that qualify as?

[St]

With the fat in my diet nuts or UDO's choice i don't crave carbs love it.I lost 6 pound in 2 weeks.Tomorrow i will weight myself so i hope to lose another 2-3 pounds.

[L3]

for my cheat meal after 10 days on this diet i had a double big mac and a few fries.... not as satisfying as i'd imagined :(

[nisser]

Of course you can't have milk, it's carbs....

Im still losing insane amounts of weight on this diet so have upped my cals to 2700/day. I'm still not doing cardio. This diet is defying science, or I'm losing muscle.

[proximo]

Just wondering.....is the cheat meal on this diet once every two weeks, or once every week?

[Houstonbc]

once a week

[proximo]

once a week

Thanks. The only reason I ask, is that some people have been talking about their cheat meal after 2 weeks. I assume that this is just for when you first start out the diet.

[Houstonbc]

yeah if you really wanna kickstart the fat burn you could skip the first weeks cheat meal

[Ogrew]

Of course you can't have milk, it's carbs....

Im still losing insane amounts of weight on this diet so have upped my cals to 2700/day. I'm still not doing cardio. This diet is defying science, or I'm losing muscle.

lol thx for clearing that up

how much on average have u been losing?

plus anyone taking creatine while doing their cutting?

[Musclehead]

Not sure what Dave thinks is different about "his" diet. Bodybuilders have been doing this for a long time.

[natenator]

Not sure what Dave thinks is different about "his" diet. Bodybuilders have been doing this for a long time.
Why are you always ragging on Dave? What's your issue?

Pretty sure Dave never claimed this type of diet as his own he just adopted it and made modifications based on his own trials and errors.

You sure like to hate. Do yuou have anything constructive to offer or do you just like pissing in other people's pond?

[nisser]

lol thx for clearing that up

how much on average have u been losing?

plus anyone taking creatine while doing their cutting?

0.5lb a day.

I do have to agree with nate. Yeah we get that this is a ketoish diet and that Dave didn't invent it. But he did outline a specific meal plan, cautioned against deviating from and it and I have no problem with him attaching his name to it.

[Houstonbc]

until anyone is a top nutritionist to the pros, and probably makes 7 figures a year, you just sound like a complete idiot trying to rag on the guy (dave p)

[phatkid77]

what foods are OK for the cheat meal, and which are not?

[gsxr750]

Anything goes.

[ubcpower]

"anything goes" yes.....but Palumbo makes it very clear not to go overboard on the meal. Just enough to satisfy you

[phatkid77]

and of course..same day/time...try to avoid trans fats...

i gotta say, i have no heartburn on this diet....any other diet i have heartburn... and you khow what... i save about $150/month vs HERNONS diets

FYI

phats

[JonnyO]

and of course..same day/time...try to avoid trans fats...

i gotta say, i have no heartburn on this diet....any other diet i have heartburn... and you khow what... i save about $150/month vs HERNONS diets

FYI

phats

Were you using LBA's before...still?

[phatkid77]

not really... tried 4 bottles...yummy...but cant justify the cost currently..

phats

[Serja]

MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

What would a green salad be? Just lettuce/spinach? Or can you have green pepper, broccoli or cucumber?

[natenator]

What would a green salad be? Just lettuce/spinach? Or can you have green pepper, broccoli or cucumber?
no add-ons.

I use greens + spinach and a boatload of salad with my meals.

[Serja]

What a shitty salad. I might give this diet a go though.

[proximo]

This is a great diet because of it's simplicity. There are other keto diets out there, and they all work pretty decent, but Dave really put out a great guideline that is super-easy to follow.

[physique]

still depends on the person for this diet.

i tried it myself and yes it works, but i have yet to find a woman use this diet and get the same results or anywhere close to what a man gets.

[ubcpower]

The Salad that dave suggests for his clients doesnt taste all that bad....Mix romaine w/spinach add diced cucumber and 1 tbsp extra v olive oil and 1 tbsp balsm vinegar

[physique]

The Salad that dave suggests for his clients doesnt taste all that bad....Mix romaine w/spinach add diced cucumber and 1 tbsp extra v olive oil and 1 tbsp balsm vinegar

sounds tasty to me.

mmm balsamic vinegar!!!

[Ogrew]

hmmm i just got a giant supply of Mahi mahi

Nutrition Highlights
Mahi mahi (cooked, dry heat), 3 oz. (84.9g)
Calories: 118
Protein: 25.5g
Carbohydrate: 0.0g
Total Fat: 1.0g
Fiber: 0.0g
*Excellent source of: Selenium (40mcg), Niacin (10mg), and Vitamin B6 (0.88mg)
*Good source of: Potassium (484mg)

i could replace that for chicken in the lean protein meal eh :)

[proximo]

still depends on the person for this diet.

i tried it myself and yes it works, but i have yet to find a woman use this diet and get the same results or anywhere close to what a man gets.

I agree with you PHYSIQUE. It always depends on the person. For me personallly, keto diets are the only way for me to get seriously cut. I just look at a piece of bread and I get fat..lol.

[phatkid77]

mmmm, bread..

ive lost around 10 or more lbs... took a couple neo citrans tho, and im thinking thats bad..

i agree the salad dressing combo is good...

and according to my charts, if i use CONCENTRATE PROTEIN, to keep my carbs close to 30, i cut out 2 tblspn PB and use EVOO instead...

FYI

PHATS

[Ogrew]

mmmm, bread..

ive lost around 10 or more lbs... took a couple neo citrans tho, and im thinking thats bad..

PHATS
neo citrans r the bomb tho...
how long u lose 10lbs in?

[phatkid77]

im guessing the first week.. didnt pre weigh, as my scale was elsewhere...but at xmas i was 232, and i ATE BEYOND BAD!!! so im thinking no lighter than 235, easily...

down 13ish now, 221.5lb this am

phjats

[tiramisu]

I function so much better on high protein low carb it is silly. My wife on the other hand is the opposite. Northern European stock versus Mediteranean stock.

Carbs of themselves are non-essential to the human diet despite tasting really good.
Proteins and Fats however are essential to the human diet.

The question as to what is the optimal macro nutrient mix of these things to maximize the creation of muscle, gain the most muscle with little fat gain or losing fat and maintaining muscle is a far less obvious question.

For me, when I have a strength focus, limiting carb calories in general seems to be a preferable strategy in any direction.

[Praetorian]

I agree with you PHYSIQUE. It always depends on the person. For me personallly, keto diets are the only way for me to get seriously cut. I just look at a piece of bread and I get fat..lol.

My women clients do fantastic on this diet...shredded.
P

[Musclehead]

haha, I didn't realize Dave had such a following here...sorry :) People hate on Cutler or Kai all the time on these boards, guess I'm not allowed to jab here and there :)

I respect Dave, I just don't think he does much different than other guys.......BUT I would be extremely privileged to have someone like that train me......for the record.

[bigdaddydrew123]

i used keto sticks for my first show,i was in ketosis after 12 hours,after intense workout with cardio went home checked with keto sticks and was in ketosis that fast.this was during my final week of prep too, during carb depletion phase so was pretty low anyways.of all the diets ive used.low carb high protein is the way to go for me

[bigdaddydrew123]

haha, I didn't realize Dave had such a following here...sorry :) People hate on Cutler or Kai all the time on these boards, guess I'm not allowed to jab here and there :)

I respect Dave, I just don't think he does much different than other guys.......BUT I would be extremely privileged to have someone like that train me......for the record.i used daves diet befor i heard of him,i just always used carbs as a way to adjust my bf%.bulking more carbs, cutting less carbs.but i am gonna try his diet to a t next time,see how it goes

[bigdaddydrew123]

didnt dan duchaine introduce us to the cyclo ketogenic diet

[Praetorian]

didnt dan duchaine introduce us to the cyclo ketogenic diet

No the keto diet was around long before Dan ever came into the picture. Frank Zane used a keto diet for his Olympia wins in the 70's.
Also, ketostix are completely inaccurate for athletes on a keto diet. The idea is the keto stick measures excess ketones in the blood but with an athlete who is training and dieting for a show the excess ketones are being used up as fuel in the abscence of glycogen. Thus you can show very little discolouration on a keto stick but still be in ketosis.
Daves diet is Daves diet...its a keto diet with his own personal alterations...all keto diets are not the same.
P

[proximo]

No the keto diet was around long before Dan ever came into the picture. Frank Zane used a keto diet for his Olympia wins in the 70's.
Also, ketostix are completely inaccurate for athletes on a keto diet. The idea is the keto stick measures excess ketones in the blood but with an athlete who is training and dieting for a show the excess ketones are being used up as fuel in the abscence of glycogen. Thus you can show very little discolouration on a keto stick but still be in ketosis.
Daves diet is Daves diet...its a keto diet with his own personal alterations...all keto diets are not the same.
P

Do you think a glucometer would be the only option for gauging ketosis accurately?

[Ogrew]

Keto diets... what do you guys put on your eggs? i've been putting cayene pepper... im startin to hate eggs tho and its only been 3 days any suggestions how to make em more tastey

[Andre]

Toney Freeman follows a very simmilar type of diet... he stays in great condition year round and I believe this is what has helped keep his waist as tight as it is... I have tried tons of different diets and I believe this works really well for most people... This is my interpretation of the Palumbo diet :) This is based on someone with 175lbs of lean body mass...
http://s97997631.onlinehome.us/temp/pickering/andre's%20diet.jpg

[Ritch]

Keto diets... what do you guys put on your eggs? i've been putting cayene pepper... im startin to hate eggs tho and its only been 3 days any suggestions how to make em more tastey

Ketchup, what else? But I`m also not on keto... I don`t know how you do it guys.

[Andre]

Tobasco (or any hot sauce) is good... President's Choice has a sugar free ketchup...

The hot sauce is better as it acts as a metabolism booster...

[ironwill]

Toney Freeman follows a very simmilar type of diet... he stays in great condition year round and I believe this is what has helped keep his waist as tight as it is... I have tried tons of different diets and I believe this works really well for most people... This is my interpretation of the Palumbo diet :) This is based on someone with 175lbs of lean body mass...
http://s97997631.onlinehome.us/temp/pickering/andre's%20diet.jpg
looks by the way of your avatar, you have done a great transformation...good work..

Is that a typo on the eggs grams of protein....??It says 1 egg = 50 grams protein??amnd 1 egg white = 33 grams....??
Is that supposed to be 5 and 3.3 grams??

[Andre]

looks by the way of your avatar, you have done a great transformation...good work..

Is that a typo on the eggs grams of protein....??It says 1 egg = 50 grams protein??amnd 1 egg white = 33 grams....??
Is that supposed to be 5 and 3.3 grams??

50Grams is the weight of whole egg and an egg white is about 33Grams...

Thanks... This type of diet helped me drop about 80lbs in 4 months... I added carbs back in and managed to put on another 25lbs... I am back on a low carb diet now to shed some of excess weight I have put on over the past couple of years of 'bulking' :)
http://s97997631.onlinehome.us/temp/pickering/andre%20before%20and%20after.jpg

[ironwill]

Cool, thanks for the clarification.....Im still stunned at your transformation....awesome..

[Ritch]

You look awesome in that third pic to the right man! Nice roundness to your muscles.

[proximo]

80 lbs in four months! That's crazy bro! Good job! What kind of training regimen did you use (i.e. weight lifting and cardio program)?

[Andre]

80 lbs in four months! That's crazy bro! Good job! What kind of training regimen did you use (i.e. weight lifting and cardio program)?

Thanks! I was on a couple of bb'ing forums at the time and there are lots of haters and doubters out there :ji This is actually the 1st bb'ing board I have been on in years! I basically did a diet very close to the one I posted... I started off the 1st month at closer to 20G protein per meal... There is a recent U of T Keneseology study about protein absorbtion and they determined that the max amount that the body can process in a single meal is 20G's... Very interesting! I kept sugar and starch to a minimum and at the time my fat intake was probably too low... I have learned alot since then! Generally I go with 5 day split (chest, back, legs, shoulders, arms) and I was doing cardio 2x a day close to 6x week (probably too much cardio as my legs shrunk to twigs)... I have tried German volume training (10x10) and got good results... these days I stick with 4 working and 2 warm up sets on most excersises and keep it in the 8-12 rep range...

[Ogrew]

thx yea cayenne pepper is a metabolism booster too i believe as well but thx for the tip... hmm sugarless ketchup ill try it !


Tobasco (or any hot sauce) is good... President's Choice has a sugar free ketchup...

The hot sauce is better as it acts as a metabolism booster...

[tiramisu]

Superhumanradio had a show a little bit back on the 20 gram per meal of protein study.

[Andre]

This is what you should be looking for :)
http://image.presidentschoice.ca/presidentschoice/PI17036B.jpg?wid=400&hei=400&cvt=jpeg

[Ogrew]

thx for the visual haha

i ****in love mcdonalds ketchup for some reason alot.... too bad it aint good for ya

[JonnyO]

Wicked transformation Andre!!!

As for the protein issue, no thanks. I'll stick with my 400g+.

[nisser]

Terrific work Andre. I'm in my 5th week following the diet and its been a breeze. How have you been doing the cheatmeals(day?). I've been pigging out and while I'm still shedding weight, it might hurt me in the next 4-5 weeks.

Im talking a whole pizza, crackers...granola bars. Then some cake few hours later followed by some more granola bars :P

feels ****ing awesome

[Andre]

I eat 1 or 2 pig out cheat meals a week... I still keep the carbs very low... example, rack of ribs with a pound of wings and colesaw and big greek salad...

[Ogrew]

end of 3rd day on this diet
im craving carbs hardcore lol
my first cheat meal will be a panzerotti haha

[natenator]

so I'm back on Keto for who knows how long. Carbs and a torn MCL (limited ability to do much) is not a good thing so am back to keto. I am hitting the gym 6 days a week focusing on all upperbody.

No legs obvious which isn't necessarily a bad thing. My other knee could use some time to heal up as well. lol

Just looking for a bit of a small recomp as I am using keta diet + tren + prop + gh (3iu/day) so we'll see how it goes without any cardio.

After gorging on carbs and shit food for the past 2 weeks, I forgot how sluggish this diet makes you feel right off the bat. Haha. good times!

[leborg]

What are your post workout meals?

Do you add any indirect carbs right after your training?

[natenator]

no and no

[Ogrew]

Ok, so if you really hate eggs or your sick of them... what would you guys say is the best thing to substitue for breakfast... on this diet... salmon? ground beef? steak? i understand the first meal is supposed to load up with omega's n fats n protein, i do take omega 3 softgels... any suggestions????

[Serja]

Ok, so if you really hate eggs or your sick of them... what would you guys say is the best thing to substitue for breakfast... on this diet... salmon? ground beef? steak? i understand the first meal is supposed to load up with omega's n fats n protein, i do take omega 3 softgels... any suggestions????

Plug your nose and drink them down in two gulps!

[leborg]

Ok, so if you really hate eggs or your sick of them... what would you guys say is the best thing to substitue for breakfast... on this diet... salmon? ground beef? steak? i understand the first meal is supposed to load up with omega's n fats n protein, i do take omega 3 softgels... any suggestions????

Mix your eggs with some chocolate protein shake and blend it.

[proximo]

Ok, so if you really hate eggs or your sick of them... what would you guys say is the best thing to substitue for breakfast... on this diet... salmon? ground beef? steak? i understand the first meal is supposed to load up with omega's n fats n protein, i do take omega 3 softgels... any suggestions????

Hi there. You can eat any protein/carb free food in the morning, and still get into ketosis. It won't necessarily be the "palumbo diet", but it still can be an effective "keto" diet. Just make sure your protein intake is approximately 1 gram per pound of lean bodyweight, and your carbs are below 20-30 grams per day. Also, make sure to take in your fats regularly throughout the day.

[Ogrew]

thx guy for the replies

[bossman_1986]

just started this diet yesterday, except im eating more than what he says, im getting in 2g of protein per pound and about 0.75g fats per pound...im craving carbs like crazy already expecially since there's carbs all over in the kitchen

im on cyp,deca,eq and anavar as well, i still want to try and gain lean mass while doing this diet, gonna train hard and heavy, my goal is to be 200 pounds at 6% bf

im only gonna be doing this deit for 7 weeks

for the guys that have done or are doing this diet, how do you guys feel this diet is on muscle mass, do you think you lose some or alot? or maybe lose none and gain?

[Praetorian]

just started this diet yesterday, except im eating more than what he says, im getting in 2g of protein per pound and about 0.75g fats per pound...im craving carbs like crazy already expecially since there's carbs all over in the kitchen

im on cyp,deca,eq and anavar as well, i still want to try and gain lean mass while doing this diet, gonna train hard and heavy, my goal is to be 200 pounds at 6% bf

im only gonna be doing this deit for 7 weeks

for the guys that have done or are doing this diet, how do you guys feel this diet is on muscle mass, do you think you lose some or alot? or maybe lose none and gain?

This diet is strickly for fatl loss. It is NOT designed for mass gain nor will it work well at that. To gain muscle requires carbs...to keep it simple insulin is the missing factor when carbs are removed.
P

[bossman_1986]

for the carb meal once a week, is it supposed to be a clean meal or can you make it like a real cheat meal and pig out??

[nisser]

i've been pigging out for the last 5 weeks.

next one is going to be relatively clean. Pasta with sauce and chicken followed by a granola bar + something sweet.

[Mr.Freeze]

for the carb meal once a week, is it supposed to be a clean meal or can you make it like a real cheat meal and pig out??

real cheat but not pig out.

[Ogrew]

for the carb meal once a week, is it supposed to be a clean meal or can you make it like a real cheat meal and pig out??

i had a panzerotti 4 my first cheat meal, almost done week 2, muscle mass is still there... lifts are still the same

here's my log if interested
http://www.canadabodybuilding.com/forums/showthread.php?t=5542

[Andre]

The funny is that once your body adapts to this way of eating, your stregth level should be same as a high carb diet... endurance might suffer a little, but it's not relevant when it comes to weight training... I don't think a marathon runner would do well on this type of diet... but they look like crap anyways :)

[bossman_1986]

so would a ground beef pizza with garlic dipping sauce be ok for the cheat meal or is that too much of a pig out? :D

[trykillthis]

Thats fine. I pigged out on this diet for my cheats and I lost plenty fine.

[bossman_1986]

Thats fine. I pigged out on this diet for my cheats and I lost plenty fine.

how long did you do it for? how much bodyfat did you lose?

[Praetorian]

I ran Daves diet twice for 16 weeks each time. I ate quite a bit on my cheat meals...as an example 3-4 slices pizza, 4-5 donuts, couple chocolate bars, and a some ice cream. In 16 weeks i went from approx 13-15% to approx 4-5% BF.
P

[natenator]

nice hammies dude

[trykillthis]

how long did you do it for? how much bodyfat did you lose?

Check out my pics here:

http://www.canadabodybuilding.com/forums/showthread.php?t=4582

[nisser]

yeah you really can pig out here as long as you do it more or less in 1 sitting. In either case you'll find out you can't really pig out THAT much...it seemed my stomach stretched down a bit b/c at the end I feel kind of sick to my stomach.

[bossman_1986]

should you be worrying about sodium when on this diet??

i really need some type of sauce now, i've just been using black pepper on my meats and i cant take it anymore so i was checking out no carb sauces but sodium looks pretty high

[natenator]

sodium is goooood

[nisser]

use salt dude....nothing on this diet is sodium heavy.

[Houstonbc]

i like sea salt

[trykillthis]

hot sauce, mustard, montreal steak spice, lemon pepper seasoning, salt. Lots of choices. Dieting doesn't have to mean eating bland shit. Only need to worry about sodium if your in you last week before a show.

[phatkid77]

The key IS CHEAT MEAL, I tried the whole day last week (in a bad mood) and I am UP 2 pounds!! Man I'm sensitive, or I gained 2 lb os muscle in one workout

Phats

[nisser]

Well you're supposed to be UP the following day or two so that's normal. Honestly, I know Dave says do 1 cheat meal in 1 sitting within 1 meal but I haven't done it that way for the last 4 weeks and I've had no problems. Pizza + oatmeal granola bars then once I catch my breath I have some cake ;ater.

[phatkid77]

Yeah I do 2 last meals.. I crave lots..
And I'm up. In weight until my next week cheat meal , what I was doin
g if my end of week. Wt doesn't drop.... No cheat??? Gunna have to add cardio soon

Phats

[Ogrew]

anyone ever try LOW CARB BEER as their CHEAT MEAL? lol just curious how that works out

[natenator]

so I'm back on Keto for who knows how long. Carbs and a torn MCL (limited ability to do much) is not a good thing so am back to keto. I am hitting the gym 6 days a week focusing on all upperbody.

No legs obvious which isn't necessarily a bad thing. My other knee could use some time to heal up as well. lol

Just looking for a bit of a small recomp as I am using keta diet + tren + prop + gh (3iu/day) so we'll see how it goes without any cardio.

After gorging on carbs and shit food for the past 2 weeks, I forgot how sluggish this diet makes you feel right off the bat. Haha. good times!
so since I decided I am going to see if I want to compete again I stopped keto and went back to my 50/50 carb split (still expect to recomp) but **** me I forgot how hungry I am with carbs in my system. Basically eating the same amount as keto but jesus! hunger is outta control :(

[nisser]

so since I decided I am going to see if I want to compete again I stopped keto and went back to my 50/50 carb split (still expect to recomp) but **** me I forgot how hungry I am with carbs in my system. Basically eating the same amount as keto but jesus! hunger is outta control :(

yup! you're also probably really lethargic too. I'm so not looking forward to introducing carbs lol

[nisser]

these cheat meals are absolutely killing me. My stomach must have shrunk or something. All I ate was a bowl of pasta with some sauce and chicken, a granola bar and a piece of cake and I literally can't breathe.

3 months ago I'd have been still hungry after a meal like that.

[Ah...Fk]

Will this diet work for a natural?

[phatkid77]

yep...

[tiramisu]

I'm going to give this diet a shot for 12 weeks starting Mar 1. I'll use Dave's standard diet for a 200 pound man and see what happens. So far the wife is supportive so I may make it. It looks to be about a 2600 calorie diet so I suspect that I will lose about 2 pounds a week through the first 8 weeks or so. What I'm curious about is what difference it will provide over a zone type calorie restricted diet.

[nisser]

Will this diet work for a natural?

Yes, I'm not on right now.

[Ogrew]

Will this diet work for a natural?
my log:
http://www.canadabodybuilding.com/forums/showthread.php?p=139141#post139141

yes it does

[bossman_1986]

im in week 2 of this diet and so far i have only lost 3 pounds

[gsxr750]

I ran Daves diet twice for 16 weeks each time. I ate quite a bit on my cheat meals...as an example 3-4 slices pizza, 4-5 donuts, couple chocolate bars, and a some ice cream. In 16 weeks i went from approx 13-15% to approx 4-5% BF.
P

Wow. Crazy pics man.

[Praetorian]

Metabolic pathways
Most medical resources regard ketosis as a physiological state associated with chronic starvation.[citation needed] Glucose is regarded as the preferred energy source for all cells in the body with ketosis being regarded as a crisis reaction of the body to a lack of carbohydrates in the diet. Ketosis would thus be a dangerous (potentially life-threatening) state which unnecessarily stresses the liver and causes destruction of muscle tissues. This is still the view of the majority in the medical and nutritional science communities[6][7][8], but in recent years it has been challenged by a number of doctors and adherents of low-carbohydrate diets, who dispute both the body's preference for glucose and the dangers associated with ketosis.[9][10][11]

Ketone bodies, from the breakdown of fatty acids to acetyl groups, are also produced during this state, and are burned throughout the body. Excess ketone bodies will slowly decarboxylate into acetone. That molecule is excreted in the breath and urine. When glycogen stores are not available in the cells (glycogen is primarily created when carbohydrates such as starch and sugar are consumed in the diet), fat (triacylglycerol) is cleaved to give 3 fatty acid chains and 1 glycerol molecule in a process called lipolysis. Most of the body is able to utilize fatty acids as an alternative source of energy in a process where fatty acid chains are cleaved to form acetyl-CoA, which can then be fed into the Krebs Cycle. It is important to note that acetyl-CoA can only enter the Krebs Cycle bound to oxaloacetate. When carbohydrate supplies are inadequate, however, the liver naturally converts oxaloacetate to glucose via gluconeogenesis for use by the brain and other tissues. When acetyl CoA does not bind with oxaloacetate, the liver converts it to ketones (or ketone bodies), leading to a state of ketosis. During this process a high concentration of glucagon is present in the serum and this inactivates hexokinase and phosphofructokinase-1 (regulators of glycolysis) indirectly, causing most cells in the body to use fatty acids as their primary energy source. At the same time, glucose is synthesized in the liver from lactic acid, glucogenic amino acids, and glycerol, in a process called gluconeogenesis. This glucose is used exclusively[clarification needed] for energy by cells such as neurons and red blood cells.[citation needed]

^^^ i didnt write this, i stole it off wiki LOL

I dont advocate carb starvation. Mostly cause im biased and love carbs. I do believe that lowering carbs to 10-20% of your calories, and low glycemic indexed carbs are used only, its effective at fat loss. (and i dont want to breath acetone on my lil lady lol)



That being said i know people who have used the P. diet and have had great success, but they never stay on it long. You can lose muscle on it too. It is a mechanism to fight starvation after all. Im told over and over again that i wont like the first few days if i do try it!

~DB~

Post some pics using your low carb diet of 10-20% lets compare. Daves diet is 16 weeks for precontest...its designed that way. You dont lose muscle on the diet because of the inherent laws of ketosis. If you know about ketosis then you would understand that neoglucogenisis happens quite frequently on a low carb diet and not much at all while in ketosis...do the math.
P

[Praetorian]

Hi there. You can eat any protein/carb free food in the morning, and still get into ketosis. It won't necessarily be the "palumbo diet", but it still can be an effective "keto" diet. Just make sure your protein intake is approximately 1 gram per pound of lean bodyweight, and your carbs are below 20-30 grams per day. Also, make sure to take in your fats regularly throughout the day.

You require more than 20-30 g carbs per day on a keto diet...Daves diet consists of approx 50g carbs from trace carbs, nuts, veggies etc. To train requires glycogen as ketones are too slow of an energy source for training. Thus the 50g is adequate to get through most training sessions as long as volume is low...ie HIT.
P

[randysavage]

Dr. Pasquale had a similar diet. Worked great but wrecked lasting damage to my joints. I will never do it again.

[nisser]

No one has yet made any complaints about acetone breath and all that shit. You're never in deep ketosis for it to make a difference and if you drink plenty of water, most of the excess is excreted through the urine.

[nisser]

ok it's time for me to transition out of this to a low carb-diet and then to maintenance.

any tips/ideas?

Plan is to just cut the fats down and of course introduce the carbs but anything in specific I should avoid?

thinking of just throwin in some oatmeal for breakfast and making sure to have some carb pre-workout (brown rice) and post (dex). Maybe even some other carbs in there as well, I have to look at the cal totals.

[bossman_1986]

Dr. Pasquale had a similar diet. Worked great but wrecked lasting damage to my joints. I will never do it again.

i've been having alot of pain in all my joints since i started this diet, does it get better after you're done and start eating carbs again?

[Ogrew]

i've been having alot of pain in all my joints since i started this diet, does it get better after you're done and start eating carbs again?

no pain for me yet, 4 weeks so far but have u tried taking glucosamine yet?

[bossman_1986]

no pain for me yet, 4 weeks so far but have u tried taking glucosamine yet?

yea i take glucosamine everyday, im on cyp, deca, eq and anavar too

[physique]

i would love to give this diet a-go again. but its ball season, and for me that means beer on game nights and weekend tournaments.

so i might just do my best even though it wont be a true P. diet, but i would love to loose some chub around the middle.

[bossman_1986]

k im gonna do this diet again for a month starting tommorrow, but i have a question

i bought some metamucil for fibre and on the bottle it says to take 5 capsules 3 times daily for irregularity, is that how much i should be usuing while on this diet??

[nisser]

Get 25g of fiber per day. Do math.

[bossman_1986]

uh yea i can do that math, but is that how much supplemental fibre you need, cause there is alot of fibre in nuts as well

[MMASTAR]

Let me get this straight, when you come off a keto diet you can experience lethargy from adding carbs back in? how slowly are u suspossed to add them back in?

[St]

Let me get this straight, when you come off a keto diet you can experience lethargy from adding carbs back in? how slowly are u suspossed to add them back in?

Here is the thing once you add carbs it releases Seratonin that is what makes you sleepy.I get like this on my cheat days.

[MMASTAR]

Here is the thing once you add carbs it releases Seratonin that is what makes you sleepy.I get like this on my cheat days.

Aww. I C.. thank you..

[Scaffer]

i liked the anabolic diet but Christ...how is it that everyone slim out really fast on this and I ,on 2-3months with ~19-2000calories at 185lbs with good cardio and training only manage to loose 2lbs???

[JonnyO]

Let me get this straight, when you come off a keto diet you can experience lethargy from adding carbs back in? how slowly are u suspossed to add them back in?

Start with about 30g per meal.

[nisser]

Let me get this straight, when you come off a keto diet you can experience lethargy from adding carbs back in? how slowly are u suspossed to add them back in?

Most people are lethargic on a low carb diet to begin with. You could fight this by using a ton of carbs right away but then your diet would have been for nothing :)

[Morillo]

This thread is interesting. I'm currently on a carb cycle and making very very slow progress and hesitant to drop my calories much lower.

Since I just cooked all my rice etc. for the week I think I'll switch over to this starting next week.

I'm 6'1" 183 but I think I'll directly follow the 200 lbs diet to start with. Bit nervous doing a complete keto diet like this and losing muscle. Also seems weird not having carbs pwo! ha

A cheat meal sounds good too...haven't had one in months.

[ubcpower]

id be nervous doing a basic keto ckd style diet and losing muscle also but with the strategic efa's in Palumbo's diet and the type of cardio performed you should not worry

[elmatador]

is Optimum Nutrition Whey okay to use on this diet? I have two giant tubs of it and was hoping it was okay to use.

Problem is it has 1.5g of Fat and 3 g of carbs of which 1.5 gram is sugar.

My understanding is sugar will throw you out of ketosis?

Please let me know.

[ubcpower]

people have asked dave this and he said if you must use it it can still work (seeing as youd only use 4 scoops/day) with the 2 shake meals, but ideally you want a quality wpi

[nisser]

Use egg whites instead imo. A 500ml carton gives you ~55g of protein with no carbs. I used whey but next time will definetely use egg whites.

[elmatador]

people have asked dave this and he said if you must use it it can still work (seeing as youd only use 4 scoops/day) with the 2 shake meals, but ideally you want a quality wpi

which whey protein would you recommend? Isopure?

I want to stick to the protein shakes coz its easier and quick for me while at work.

[JonnyO]

is Optimum Nutrition Whey okay to use on this diet? I have two giant tubs of it and was hoping it was okay to use.

Problem is it has 1.5g of Fat and 3 g of carbs of which 1.5 gram is sugar.

My understanding is sugar will throw you out of ketosis?

Please let me know.

I think you will be fine. I've been in Ketosis with my first two meals having carbs in them. Not full Ketosis but mild. Following nay deit properly may produce ketones.

[St]

which whey protein would you recommend? Isopure?

I want to stick to the protein shakes coz its easier and quick for me while at work.

Ya you will be fine with IosPure,just look at any Protein Powder Isolate for 0.5 carbs per shake.

[elmatador]

Cool thanks. I was able to exchange one of my optimum nutrition tubs. The best protein they had at GNC was ISOFLEX, with only 0.5 grams of carbs. So i went with that.

[Timbo89]

isoflex is a great protein.

[elmatador]

isoflex is a great protein.

perrrrrrrrrrrrrrfect

[natenator]

isoflex is a great protein.
word. It is what I use.

[elmatador]

sorry stupid question but when Dave Palumbo refers to a 200lb man, does he refer to 200lbs of lean body mass Or 200lbs including fat?

[Maverick]

So... Im officially ready to bow down to the GOD that is Dave Palumbo... I started this diet on Monday, yes Monday, and I already have feed back. I was sitting at 197 lbs-ish for the past well couple months and couldnt lose anything... well on day three I am down to 191.5!!!!!

The only thing I have changed is using an omega-3 supplement instead of those expensive ass eggs lol and I have 3 whole and 3 whites because I cant eat 5 lol and Im also taking Rapid Cuts which have been by far one of the best fast burners I have taken.

Anywho I am really looking forward to my cheat meal which I plan to delay til this time next week, Im thinking of Spaghetti with garlic bread mmmmmmmmmm

[natenator]

So... Im officially ready to bow down to the GOD that is Dave Palumbo... I started this diet on Monday, yes Monday, and I already have feed back. I was sitting at 197 lbs-ish for the past well couple months and couldnt lose anything... well on day three I am down to 191.5!!!!!

The only thing I have changed is using an omega-3 supplement instead of those expensive ass eggs lol and I have 3 whole and 3 whites because I cant eat 5 lol and Im also taking Rapid Cuts which have been by far one of the best fast burners I have taken.

Anywho I am really looking forward to my cheat meal which I plan to delay til this time next week, Im thinking of Spaghetti with garlic bread mmmmmmmmmm
curious: post up your current diet + supplements.

[Maverick]

My diet has followed what is on the first page of this post
30 min before 2 Rapid Cuts; 3 Eggs with 3 Eggs whites - 1 Omega-3 Capsule
30 min before 2 rapid cuts; 2 scoops of Gold Standard whey, table spoon of PB
Chicken breast with 1/2 cup of almonds
2 scoops of Gold Standard whey, table spoon of PB
Salmon or Steak with mixed green salad with olive oil dressing
30 min before workout 1 rapid cut
20 min after work out 2 scoops of Gold Standard whey, table spoon of PB

that has been my diet for the past few days

[elmatador]

Good Job Maverick!! Keep up the good work. I am getting the same results as you. I started on Monday at 201lbs and this morning i weighed 195lbs. This is some gangster shit. I think i lost mainly water weight for now. I have some ketostix at home and this morning i was tracing wich is a good sign.

My Meal Plan is as follows:
MEAL 1:
3 Whole (Omega-3) Eggs Boiled
0.5 cup Omega 3 Egg Whites
MEAL 2:
2.5 Scoops of ISOFLEX
1 tbsp Peanut Butter (Kirkland Organic Peanut Butter)
MEAL 3:
8oz Chicken Breast
50 grams Almonds
MEAL 4:
2.5 Scoops of ISOFLEX
1 tbsp Peanut Butter (Kirkland Organic Peanut Butter)
MEAL 5:
8oz Salmon
Lettuce/Spinach with 0.5tbsp of Extra Virgin Olive Oil
MEAL 6:
3 Whole (Omega-3) Eggs Boiled
0.5 cup Omega 3 Egg Whites

Supplements:
1000mg Fish Oil 1 cap morning, 1 cap evening
1300mg Primerose Oil, 1 cap morning, 1 cap evening
1 Liv 52 (Liver Care) Cap morning, and 1 evening
1 Multivitamin a day.

Here is my calorie breakdown from fitday:

[Morillo]

Good Job Maverick!! Keep up the good work. I am getting the same results as you. I started on Monday at 201lbs and this morning i weighed 195lbs. This is some gangster shit. I think i lost mainly water weight for now. I have some ketostix at home and this morning i was tracing wich is a good sign.

My Meal Plan is as follows:
MEAL 1:
3 Whole (Omega-3) Eggs Boiled
0.5 cup Omega 3 Egg Whites
MEAL 2:
2.5 Scoops of ISOFLEX
1 tbsp Peanut Butter (Kirkland Organic Peanut Butter)
MEAL 3:
8oz Chicken Breast
50 grams Almonds
MEAL 4:
2.5 Scoops of ISOFLEX
1 tbsp Peanut Butter (Kirkland Organic Peanut Butter)
MEAL 5:
8oz Salmon
Lettuce/Spinach with 0.5tbsp of Extra Virgin Olive Oil
MEAL 6:
3 Whole (Omega-3) Eggs Boiled
0.5 cup Omega 3 Egg Whites

Supplements:
1000mg Fish Oil 1 cap morning, 1 cap evening
1300mg Primerose Oil, 1 cap morning, 1 cap evening
1 Liv 52 (Liver Care) Cap morning, and 1 evening
1 Multivitamin a day.

Here is my calorie breakdown from fitday:

Do you mind sharing your height and weight for a 2300 cal diet?

Thanks

[Morillo]

Also have a few general questions.

Is it cool to continue taking creatine (pre workout) and EAAs (during workout) while on this diet? And possibly BCAAs throughout the day?

Also, what fibre supplement do you guys use? I haven't heard great things about Metamucil.

[elmatador]

Do you mind sharing your height and weight for a 2300 cal diet?

Thanks

Starting Weight 201lbs. Height 5'8. With 165lbs lean body mass.

Goal Weight: 175lbs.

Hopefully I can hold on to as much muscle as possible.

[countrychic]

Also, what fibre supplement do you guys use? I haven't heard great things about Metamucil.

Benefibre....works great

[elmatador]

Also have a few general questions.

Is it cool to continue taking creatine (pre workout) and EAAs (during workout) while on this diet? And possibly BCAAs throughout the day?

Also, what fibre supplement do you guys use? I haven't heard great things about Metamucil.

It should be fine to use creatine. For fiber i use Psyllium Husk Caps 2x day. I found this excerpt from another site about the supplements that can be used on this diet (i only use a few of these as the list is extensive):

Here is a list of info/supps/oils/etc. that is recommended for a keto diet:

Esssential Polyunsaturates:
-Omega-3 Fish Oil (DHA and EPA) 1000mg (3-6x)/day
-Eveninig Primerose Oil (Omega-6) 1300mg (2x/day)

Monosaturated Fats:
- Macadamia Nut Oil
- Extra Virgin Olive Oil
- Avocado oil
- Almond Butter
- natural peanut butter (real peanut butter should only contain peanuts and salt)

Berry Green/Juice Plus: All natural supplement supplying 20 organic berries and greens in a pur vegecap. Berry Green also supplies the body with live active cultures (probiotics)

Psyllium or sugar-free Metamucil: (fiber supplement) 1 tsp 2x/day, morning and night mix with 4-6oz of water (Work to 3tsp/day)

Pure Creatine (no carbs) (2x/day, morning and post workout shake)
Leucine - (5g 2x/day, Pre- and Post Workout Shakes)

Whey Isolate (with 0gfat and 0g carbs)

Multivitamin (every day) with breakfast
Sea Salt

NAC - (liver support/antioxidant) - (600mg 2x/day)
Glutamine - 1 serving with breakfast and one with meal 4
Cinnulin PF - (1 serving with creatine in the post workout shake, may be helpful with the uptake of creatine even with zero carbs)
Vitamin C - (500mg 2x day) - (Pre-workout and before bed)
Vitamin E - (400IU 2x day) - (with meal#2 and meal#4)
Coral Calcium - (1500mg per day) - (with meal#2 and before bed)

[Morillo]

You guys are great...thanks for the replies.

[troy_trinity]

I just started this diet myself and had 2 questions that I'm trying to figure out:

- can you drink rockstar burner? (it's like a no-sugar rockstar drink)

-can you use scivation extend bcaa's? If so how much?

Thanks guys :)

[Maverick]

Hey there, I am not too sure about the BCAA's im pretty sure it would be fine on this diet and wouldnt hurt anything. I am not too sure what the Rockstar Burners are like for calories and such but as long as it has no carbs and doesnt add to your calorie intake it should be fine.

I have taken the sugar-free AMPs here and there cause they are only 15 cals and 0 carbs

[troy_trinity]

Hey there, I am not too sure about the BCAA's im pretty sure it would be fine on this diet and wouldnt hurt anything. I am not too sure what the Rockstar Burners are like for calories and such but as long as it has no carbs and doesnt add to your calorie intake it should be fine.

I have taken the sugar-free AMPs here and there cause they are only 15 cals and 0 carbs

ya pretty much the same with the rockstar burner. I just get confused because some of the chemical sweetners you can't have or else it will knock you out of ketosis.. Not sure exactly what chemicals are fine and which aren't

[Maverick]

Yeah I am no expert on what or what will not "knock you out" of ketosis by any means but I just know that so far this is working and Im going to keep at it until I stop seeing results... hopefully thats when I hit under 10% BF lol we can all dream cant we?

[Thorgrim]

I think Dave Palumbo advises people to go easy on the caffine while on this diet. Not sure if it has to do with cortisol or because it might raise blood sugar, something like that.

[Morillo]

I think Dave Palumbo advises people to go easy on the caffine while on this diet. Not sure if it has to do with cortisol or because it might raise blood sugar, something like that.

Yeah I think I read something about too much stims being catabolic while being in ketosis??? I might be talking out of my ass but I seem to remember that.

Anyways, I started this diet today. Looking forward to seeing how it goes.

[natenator]

a couple cups of coffee/day is fine. The problem with caffiene is the cortisol spike which starts eating up muscle. If you are constantly in a state of raised cortisol levels then you are doing things in a counter productive manner of wanting to maximize fat loss and minimize muscle burning.

[elmatador]

does anyone use ketostix to check ketosis?

[gsxr750]

They're not very reliable man. I wouldn't bother. Just stick to the diet and within 48 hours you're there.

[gsxr750]

Anyways, I started this diet today. Looking forward to seeing how it goes.

Good luck man, I think you will be happy with the results if you stick to it! Start a log for us if you want we will all help keep you motivated :)

[Morillo]

Good luck man, I think you will be happy with the results if you stick to it! Start a log for us if you want we will all help keep you motivated :)

Thanks a lot :)

The diet's actually really easy to stick to so far. I've never had a problem sticking to diets...the main thing for me is always just keeping things easy and fast to make. This diet meets that...I just did a mass cooking of chicken, steak and salmon and it's all packaged in the freezer. Then takes about 2 minutes to get my meals together for the next day. Perfect.

This is my first time being in ketosis and aside from a headache the first two days, today I felt great and had a lot of energy during my workout...even with a crying baby really disrupting my sleep (not complaining, well worth it).

I've kinda got a log going at BodySpace - same user name. I don't think I can lose too much more fat but wanted to give it a shot before I start a 4 month bulk in September. I think if I can pack on some weight then this diet will really be effective.

I'm currently around 180 and following the 200 lbs. diet so I'm curious to see if I lose, maintain or gain b/c I have a fast metabolism.

Planning garlic bread and pasta and some fruit for my Saturday night carb up. Good times...

[elmatador]

man, i binged hard on my cheat day on Saturday. Chicken Drumsticks, ground beef, white rice, bread....i think i might have eaten 1000cal in that one meal...felt soooo guilty after..lol

next time i will try and keep it clean.

Weight loss is going well. Down 9 lbs since last Monday.

Current weight 192lbs. Goal weight 175lbs.

[natenator]

man, i binged hard on my cheat day on Saturday. Chicken Drumsticks, ground beef, white rice, bread....i think i might have eaten 1000cal in that one meal...felt soooo guilty after..lol

next time i will try and keep it clean.

Weight loss is going well. Down 9 lbs since last Monday.

Current weight 192lbs. Goal weight 175lbs.
drop the drumsticks and ground beef - too much fat in them.

You want 90% of your cheat meal to be mainly carbs with 10% being protein and as little fat as possible.

Having learned the hard way (stomach issues) after 6 weeks of dieting so far, I now stick to pancakes with 200ml of syrup and usually some low fat ice cream or low fat brownies loaded with low fat icing after and call it a day. And even after this meal I still feel sick to my stomach and bloated all to hell.

[elmatador]

drop the drumsticks and ground beef - too much fat in them.

You want 90% of your cheat meal to be mainly carbs with 10% being protein and as little fat as possible.

Having learned the hard way (stomach issues) after 6 weeks of dieting so far, I now stick to pancakes with 200ml of syrup and usually some low fat ice cream or low fat brownies loaded with low fat icing after and call it a day. And even after this meal I still feel sick to my stomach and bloated all to hell.

thanks for the info Nate. I was invited for dinner at a family's house so i couldn't help. But my next cheat meal will be high carbs/low fat.

[elmatador]

any good tips on cheat meals?

-whole wheat pasta and meat balls
-oats
-whole wheat pita with flax seeds
-chick peas

[Morillo]

This Saturday is my first and I'm planning garlic bread, pasta and fruit.

[elmatador]

hey guys, if you start on a 200lb diet, as you loose fat, do you need to adjust your intake accordingly?

I mean I started at 201lbs and I am now 191lbs. Do i need to adjust my intake to 191lbs now? or do i just stick to the 200lb diet throughout the diet, which I am hoping will take me another month and a half.

Please let me know. Thanks

[elmatador]

hey guys, if you start on a 200lb diet, as you loose fat, do you need to adjust your intake accordingly?

I mean I started at 201lbs and I am now 191lbs. Do i need to adjust my intake to 191lbs now? or do i just stick to the 200lb diet throughout the diet, which I am hoping will take me another month and a half.

Please let me know. Thanks

Actually never mind, the diet is based on lean body mass, this diet is supposed to hold on the the lean body mass while dieting, so the intake can stay the same since it is sized to maintain that mass.

[Morillo]

Had my first cheat/carb up last night. Is this ok?
- loaf of garlic bread
- bruschetta
- bowl of pasta
- chocolate cake and ice cream

...I was pretty grossed out and out of breath ha, but I hope that's the idea.

[InPursuitOfPerfection]

sorry to bring up this old thread but i just finished reading through it and gained a ton of needed info. I plan on starting this diet in the new year. and was hoping someone could answer a few questions for me

I wanted to know if the protein powder i have is ok to use in this diet???

Dymatize elite whey protein isolate (1 Scoop)
Calories 117
fat 2g
carbs 2.5g
Protein 24


is it ok to use an eca stack on this diet? I was planning to use just one stack in the morning.

Also, what about N.O. shotgun pre-workout? i love the stuff, not to mention the 20g protein it gives you with 0 carbs? it really helps me power through my workouts.

Cheers

[kloan]

sorry to bring up this old thread but i just finished reading through it and gained a ton of needed info. I plan on starting this diet in the new year. and was hoping someone could answer a few questions for me

I wanted to know if the protein powder i have is ok to use in this diet???

Dymatize elite whey protein isolate (1 Scoop)
Calories 117
fat 2g
carbs 2.5g
Protein 24


is it ok to use an eca stack on this diet? I was planning to use just one stack in the morning.

Also, what about N.O. shotgun pre-workout? i love the stuff, not to mention the 20g protein it gives you with 0 carbs? it really helps me power through my workouts.

Cheers
Yes to everything.

[InPursuitOfPerfection]

Yes to everything.

k great!

cool avatar btw

[InPursuitOfPerfection]

im interested to get going... never used a keto diet before, but this diet planseems simple and easy to follow...hopefully the results will be proportional in fat loss

[natenator]

No to ECA. Clen would be better

[InPursuitOfPerfection]

ok, i know i can deff get clen, what would be a good doseage? i have a bunch of liquid ketotifen left over from a while back as well, so i can run the clen pretty much indefinately, along with the diet... i just dont want to go catabolic

[natenator]

Ketotifein really does nothing.

Start clen at 20mcg twice a day and increase by 20mcg every 2 weeks until you reach 140mcg and leave it there til done dieting.

T3 can also be added in the same fashion as clen.

[Ogrew]

A buddy of mine wants to start this diet but he is allergic to egg whites.

Meal #6 gives the option of shake or eggs but Meal #1 gives no option... only eggs.

What would be the best food to swap for egg whites?

[InPursuitOfPerfection]

i was just wondering why clen and not eca?

is clen not a "stimulant"

[natenator]

Clen is NOT a stimulant

[kloan]

I personally hated ECA, or as I took it, EC. I felt cracked out all the time or hungover from it on my days off.

I'm going the Clen and T3 route this time (along with a couple other things).

[InPursuitOfPerfection]

yea, that seems to be a complaint i hear alot about eca, although i myself actually love it, it helps curb the appetite a bit, and gets me goin in the morning, i kinda like feeling wired in the morning, Im bit of a stimulant junkie though...

is there some sort of specific negative effect it will have while on this diet though?

i wanted to stay natty for a while untill spring, so t3 is out of the question due to its abilility to catabolize lbm withought the use of gear. Around may im gonna do a prop/tren/mast cycle to add a few lb's and get extremely shredded

Im planning on cutting on this diet for january to may. My bf if quite high right now, id say 18-20% and i want to be sub 10% for the summer. So its a long road ahead lol, clen seems to be the way to go then.

[natenator]

A buddy of mine wants to start this diet but he is allergic to egg whites.

Meal #6 gives the option of shake or eggs but Meal #1 gives no option... only eggs.

What would be the best food to swap for egg whites?
Do a chicken or tilapia and cashew meal for meal 1

[Ogrew]

thx nate.

i would consider having a glass of greentea with 24mg ephedra since the tea already has the caffeine in it

is taking creatine an option on this diet?
just take it after workout then probably when its most effective?

[kloan]

thx nate.

i would consider having a glass of greentea with 24mg ephedra since the tea already has the caffeine in it

is taking creatine an option on this diet?
just take it after workout then probably when its most effective?

not the same thing... caffeine is typically taken in around 200mg doses. i think green tea would have like what, 30-40mg?

[ubcpower]

yea, that seems to be a complaint i hear alot about eca, although i myself actually love it, it helps curb the appetite a bit, and gets me goin in the morning, i kinda like feeling wired in the morning, Im bit of a stimulant junkie though...

is there some sort of specific negative effect it will have while on this diet though?

i wanted to stay natty for a while untill spring, so t3 is out of the question due to its abilility to catabolize lbm withought the use of gear. Around may im gonna do a prop/tren/mast cycle to add a few lb's and get extremely shredded

Im planning on cutting on this diet for january to may. My bf if quite high right now, id say 18-20% and i want to be sub 10% for the summer. So its a long road ahead lol, clen seems to be the way to go then.

If you want to cut naturally and are looking for a fat burner with little to no stimulant effects, try SPECIES' Lipolyze and Somalyze products. Dave Palumbo uses these for pre contest with his natty competitors