Palumbo's complete contest prep guide

[canadianmuscle0803]

This is for a 200lb man:

meal#1 5 omega 3 eggs

meal#2 40 gram protein shake with 1 1/2 tbs. peanut butter

meal#3 6 oz. chicken breast with 1/2 cup cashews

meal#4 40 gram protein shake with 1 1/2 tbs. peanut butter

meal#5 8 oz. lean ground beef or salmon with lettuce salad toped with 1 tbs olive oil

meal#6 40 gram protein shake with 1 tbs. peanut butter

supplements.

multi vit. 2x day
vitamin c 1000 mg 2 x day
vitamin e 400 iu 2x day
coral calcium 1500 mg 1x day
primrose oil 1300 mg 2x day
fish oil pills 1000 mg 3 x day
msm (for joints and to aid in protein synthesis) 200 mg 2x day
konsyl 1 teaspoon 2x day morning and night( fiber supplement)

fat burner day and night time formula
lipolyze or venom
night time: somalyze or lean dreams

cardio 30 min. 7 days a week and increase accordingly. make sure not to high intensity say heart rate of 120 to 125 beats a minute

drug cycles
(week 1-8)

1.250 mg test cyp or enanthate eod
2.400 mg deca per week (200 mg monday 200mg friday)
3.equipoise 100 mg eod
4. gh 2 iu per day 7 days a week
5.clenbuterol starting 12 weeks out 2 pills day talem seperately increase 1 pill per day every 2 weeks ( do not take over 5 per day)
6.cytomel starting 10 weeks out 1 pill per day 25 mcg . increase 12.5 mcg per day every 2 weeks.
7.arimidex 1 pill eod

(week 9-16)

1. 800 mg test prop. per week 200 mg eod
2. trenbolone 50-75mg eod (take tren every day for the last two weeks.
3. winstrol 50 mg eod take 50 mg every day for last 10 days
4.continue clen gh and cytomel
5.
1 mg arimidex eod the last 4 weeks

[Ritch]

I feel ripped and hungry just looking at it. I thought there would be more fat and fish oil.

[canadianmuscle0803]

I feel ripped and hungry just looking at it. I thought there would be more fat and fish oil.

there's actually quite a bit of fat there, well just enough for energy i suppose, but keep in mind this diet is for a 200lbs man, the bigger you are the more fat you would need.

[Ritch]

I had underestimated the amount of fat in half a cup of cashews


Nutrient Values for 100g of Cashewnuts Fatty Acid for 100g of Cashewnuts

Water 2.4%
Protein 20.5%
Fat 50.9%
Carbohydrate 18.7%
Energy 611 kcals

Saturated Fatty Acids 10.1
Monounsaturated Fatty Acids 29.4
Polyunsaturated Acids 9.1

There is 40 grams in 100 grams so add 25% to make it half a cup, so there is 50 grams of fat in half a cup wow!

Roughtly 200 grams of fat in the diet, I didn`t see that at first glance, correct me if I`m wrong. Then 300 grams of protein. So 3000 cals about. That seems good.

I did do no carb diets before but I know think there was simply not enough fat and maybe that`s why they never worked for me reason being calories were too low, plus being ectomorphic I really felt like shit. Still don`t think I`d make it without carbs.

[canadianmuscle0803]

I had underestimated the amount of fat in half a cup of cashews


Nutrient Values for 100g of Cashewnuts Fatty Acid for 100g of Cashewnuts

Water 2.4%
Protein 20.5%
Fat 50.9%
Carbohydrate 18.7%
Energy 611 kcals

Saturated Fatty Acids 10.1
Monounsaturated Fatty Acids 29.4
Polyunsaturated Acids 9.1

There is 40 grams in 100 grams so add 25% to make it half a cup, so there is 50 grams of fat in half a cup wow!

Roughtly 200 grams of fat in the diet, I didn`t see that at first glance, correct me if I`m wrong. Then 300 grams of protein. So 3000 cals about. That seems good.

I did do no carb diets before but I know think there was simply not enough fat and maybe that`s why they never worked for me reason being calories were too low, plus being ectomorphic I really felt like shit. Still don`t think I`d make it without carbs.


ya i think your calculations are correct.. when you look at the diet on paper it does not seem like a lot but when you dissect it down there are a lot of calories here, im close to 250lbs so i would have to eat more then this diet outlined here, but personally i would never diet without carbs.. i like 50% protein 40% carbs 10%fat..

[Praetorian]

This is for a 200lb man:

meal#1 5 omega 3 eggs

meal#2 40 gram protein shake with 1 1/2 tbs. peanut butter

meal#3 6 oz. chicken breast with 1/2 cup cashews

meal#4 40 gram protein shake with 1 1/2 tbs. peanut butter

meal#5 8 oz. lean ground beef or salmon with lettuce salad toped with 1 tbs olive oil

meal#6 40 gram protein shake with 1 tbs. peanut butter

supplements.

multi vit. 2x day
vitamin c 1000 mg 2 x day
vitamin e 400 iu 2x day
coral calcium 1500 mg 1x day
primrose oil 1300 mg 2x day
fish oil pills 1000 mg 3 x day
msm (for joints and to aid in protein synthesis) 200 mg 2x day
konsyl 1 teaspoon 2x day morning and night( fiber supplement)

fat burner day and night time formula
lipolyze or venom
night time: somalyze or lean dreams

cardio 30 min. 7 days a week and increase accordingly. make sure not to high intensity say heart rate of 120 to 125 beats a minute

drug cycles
(week 1-8)

1.250 mg test cyp or enanthate eod
2.400 mg deca per week (200 mg monday 200mg friday)
3.equipoise 100 mg eod
4. gh 2 iu per day 7 days a week
5.clenbuterol starting 12 weeks out 2 pills day talem seperately increase 1 pill per day every 2 weeks ( do not take over 5 per day)
6.cytomel starting 10 weeks out 1 pill per day 25 mcg . increase 12.5 mcg per day every 2 weeks.
7.arimidex 1 pill eod

(week 9-16)

1. 800 mg test prop. per week 200 mg eod
2. trenbolone 50-75mg eod (take tren every day for the last two weeks.
3. winstrol 50 mg eod take 50 mg every day for last 10 days
4.continue clen gh and cytomel
5.
1 mg arimidex eod the last 4 weeks

That is an outdated post and Dave has changed things dramatically since then. some of the amounts are also off such as 1/2 cup nuts should be 1/3. Prop is no longer used, T3 and clen start day one, GH is 3-4iu preferably 4, lean ground is not used in its place a very lean cut steak, also the diet changes as you progress it is not staic, there are no fat days and cardio inceases weekly depending on your condition...same with T3 and clen.
P

[Ritch]

^^^ I thought it was an outdated version because he dosen`t mention the macadamian nut oil.

[JonnyO]

Yup there's alot more to this diet for a competitor and this is where having someone that knows what their doing to handle your prep for you.