120-130Quote:
Originally Posted by L3
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120-130Quote:
Originally Posted by L3
HR is dependent on age/training status...giving number recommendations is stupid because it can't be applied to everyone..if your going to tell someone to stay in their "fat burning" :rolleyes: zone then they should just stay below 65ish% of Max heart rate.Quote:
Originally Posted by natenator
Cool I wasn't exactly sure if that diet should change depending on a person BF%.Quote:
Originally Posted by L3
now as far as the meal plan is concerned is the meal that is showing what I will eat everyday or are there variations? and if there are variations could somebody show me where to find them so I can print them off and stick em on my fridge ;) I have tried to find some and can't find anything very informative.
Thanks in advance guys looking forward to a lean mean new me
The diet varies as per lean body mass...there are variations from 250lbs, 230lbs, 200lbs, 180lbs...etc The amount of protein and fat change depending on what category you fall into. Cardio always starts at once per day...things are not static so you need to have room...you never lay all your cards on the table at once...tweaks happen on a weekly to bi weekly basis otherwise the body adapts and fat loss comes to a screeching halt.
P
That being said the first week working with Dave the weight loss is absolutely astronomical, especially if you have been doing no cardio in the offseason. For the majority of clients, he transitions you right into his Keto diet and starts you doing 30 min cardio every day. When i worked with him i came into the diet at around 210 at about 9-10% and by weeks end i was down to 201. Not to be worried though as majority of it was water weight that really flushes out when you drop the carbs. Incorporate a new drug regime/thermo's(which i did not) on top of that and first week weight loss could even be more intense.Quote:
Originally Posted by Praetorian
As far as Cardio goes I think I'll get a heartmonitor I can wear on my wrist and do my Cardio outside. I can't seem to get Jiggy with Cardio at the gym but I love trail walking and walking hills etc etc with the dog you guys are great I didn't know what to expect joining this forum but so far its been good looking forward to many years.
heart monitor is fun but not really required a comfortable walk will put you where you want to be.
9 pounds in week one is pretty surprising @ 10% you must have been holding a fair bit of water.
I was about 6 pounds @ ~19%
Hi Everyone,...:flagC I'm new to the forum and am in my second day of Keto (Ouch!). I wanted to begin logging my results as the next few weeks come and go since it seems real world experiences are appreciated here. I also wanted to get some advice on the training end of things. Here's my situation:
41 y/o male prepping for first Natural BB show in 5 weeks. Been dieting for 6 months now using Professionally coached (Not Dave) Carb Cycling plan. Been doing twice weekly HIIT and 8 times weekly steady state cardio performed during twice daily sessions. I've been training 4-5 times per week on an Upper/Lower functional lifting based plan repeated twice weekly. Strength has held firm with a couple PR's as I have come down from 240 lbs., 25% bf to 193 lbs., ~8% bf. Obviously I was a fat SOB, thus the long prep. Averaged 2 lbs. loss per week. Pics Attached.
Since I've got stubborn fat remaining in my gut, gluteals, and legs I am now switched over to Keto for the final push, exactly as outlined by Dave. I'm now doing twice daily steady state cardio spinbike at 45 mins each, 7 days a week.
Given my history over the last 6 months, would you guys suggest changing up my weekly workout approach to optimize muscle conservation these last 5 weeks on Keto. Here is a brief summary of how it looks now:
Mon - Lower Body w/ Squat focus
Free Squat - 4 sets, 6-10 repsTues - Upper Body w/ Bench focus
Bulgarian Split Squat - 3 sets, 8 reps
Cable Pull-Throughs - 3 sets, 12 reps
Seated Leg Curls - 3 sets, 14 reps
BB Bench Press - 4 sets, 6-8 repsThurs - Lower Body w/ Deadlift focus
Weighted Dips - 3 sets, 8-10 reps
Pec Dec - 3 sets, 12-14 reps
Pullups - 5 sets, 6-10 reps
Bent BB Rows - 3 sets, 8-12 reps
Hammer Rows - 4 sets, 8-12 reps
Sumo Deadlift - 4 sets, 5-12 repsFri - Upper Body w/ Hypertrophy focus
BB Stepups - 4 sets, 8 reps
Single Leg Romanian Deadlift - 3 sets, 10 reps
Leg Extensions - 3 sets, 12 reps
DB Press, 4 sets, 8 repsSat - Upper Body w/ Shoulder/Arm focus
Close Grip BB Press, 3 sets, 8-10 reps
Machine Press s/s DB Flyes, 3 sets, 8-12 reps
Pulldowns, 4 sets, 10 reps
Seated Pulley Rows, 3 sets, 10 reps
DB Rows, 3 sets, 10 reps
Military Press (Standing), 4 sets, 6-8 repsWhew! Thanks for reading this far. Is the volume too high for Keto? Should I move to a once weekly bodypart scenario? Not sure what day of the week the cheat meal will fall on yet. Or is this a situation where it's not wise to muck with a proven track record....? Thanks for any input.
Standing DB Laterals, 3 sets, 12 reps
Reverse PecDec, 3 sets, 10-12 reps
Skullcrushers, 4 sets, 12 reps
Pushdowns, 3 sets, 12 reps
EZ Curl Bar, 3 sets, 10 reps
DB Curls, 3 sets, 10 reps
Hammer Curls, 2 sets, 10 reps
Is Shelby Starnes your trainer? Why the change to keto in the last 5 weeks?Quote:
Originally Posted by RayBee
Good guess,...and Yes. Though only for the diet portion. In the last couple weeks I began to plateau. With needed modifications I started to dump TOO much weight/muscle. Attempts to reset/refill my metabolism worked but with time running short and considerable pudge clinging for life he opted to throw the big Keto guns so there'd be no more guessing. At least that's my impression of the how/why...Quote:
Originally Posted by tiramisu
I'm not sure how you will react to keto this late in the game. I started on dp's template initially and I was pretty low energy in the second week. Energy recovered in week 3. Generally I don't have a lot of stamina for volume but I've been able to maintain my strength, and improve on small lifts so far (week 7). I've been using a DC style 3 day a week program and haven't felt the need to go to a 4 day program so far (currently at ~12% so I'm not feeling the pain yet). I seem to be holding muscle quite well so far but the next few weeks start to get a little more interesting.
I have be lazy and out of it, but I am getting sick of this gut...
This is my time to live real, I been around trying to pull it to the easy way, but finding out I am doing it all wrong.
Anyways I am 5'9
190LB
12BF% - MAYBE
I am hoping to do this dave guys diet plan.
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
Anyways if I were to do this for the next 12 weeks.
Doing a 30min workout and a 45min ski machine
with taking clen each day
Would I lose some good pounds/
LOoKING TO LOSE MY GUT, Everything esle is pretty much bones and muscle just my gut and man boobs need the fat gone.
What you think?
if you follow the diet to a tee you will get results.
HOWEVER, the ski machine? is this a sled type machine? if so , it is way too high intensity.
His cardio protocol is once you start the diet begin with 30 mins cardio per day. HEart rate should be between 120bpm and 130bpm.
Do a search, there was a recent thread talking about exactly this issue
I just read through all 38 pages of this thing :eek: and printed off the diet guidelines to follow.
Question - can you take a PWO on it? I am currently using Superpump250.
Cheers
learn how to read nutritional information. just checked site superpump has 8 carbs per scoop i wouldnt take it that is a lot of your allotted carb count and can take away from veggies and tasteboosters
ya - I did read that...just was seeing if that was a no-no, which it sounds like it is, so I guess the SP250 will be collecting dust for a while!Quote:
Originally Posted by JacktheThriller
Thanks
save it for carb up and run some agreeable creatine during the week.
If you look into TKD it mentions information on pre-workout carbs, the SP250 may be fine if you follow that diet. its keto based too
It's been a week on the diet so here's an update:
In my first 7 days I've lost 7.8 lbs. This is after 5 months of hardcore carb cycling contest prep mind you. No doubt a good portion of it was fat, a majority was water, and it remains to be seen how much might have been muscle. I'm much more defined but quite a bit smaller it seems. This is the first time I can remember going without carbs and I know my body is freaking out.
This induction phase is killing me. The shift is playing havoc with my strength and stamina. Trips to the mailbox leave me winded, dizzy, and with a lactic acid type burn. I feel high all day; oddly serene and mellow, yet irritable all at the same time. A custom change from my diet coach is to have my first cheat meal this evening rather than wait another 7 days.
As for the workout question I have eliminated the fifth 'catch-all' day and merged it into the remaining four days of the week. All working sets are limited now to 2 sets per exercise and I've begun to take less rest between sets. Workouts last 45 mins to an hour instead of 1.5 hours.
I'm now a little over 4 weeks out and will post more pics as we get closer.
A quick note on this diet is how much easier it is to prep everything. Except for the fact that I visit the store more often for perishable fish and egg items, it's way easier to cook meals. Heat some chicken, pour out some nuts and boom I'm done. Though it is true that all the eggs are already wearing on me a bit.
So, if nothing else, hopefully my posts here will show whether or not switching to Keto mid prep is a good way to break fat loss plateau's or not.....
Is there anyway we can replace eggs on the 200lbs template? They are making me sick and ive tried different ways of eating them;
-Salt, pepper & paprika
-Hotsauce
-Savory herbs
-Plain
I have never been a fan of eggs and they make me gage everytime, i still eat them but can i replace some or all with something else... Like cheese for example or another meat...
Frank's hot sauce and scrambled eggs are quite tolerable. Of course you can replace the eggs with something else. Pick one of the other meals from the template and eat it instead. .... or you could just go for a pint of triple chocolate ice cream with marshmellows :)
Yes the frank's hot sauce does make it better, of course i won't go for ice cream! I have no complaints and don't want to modify the diet really, but could i eat 2 same meals instead of eggs?
Honestly I don't see any reason why you couldn't substitute a chicken meal or something similar with little or no impact.Quote:
Originally Posted by N00bBT
The lack of flavour in the first few weeks is kind of painful but after 4 or 5 weeks I found I look forward to whatever variety there is in the diet.
I love meat and fish, i always have! I get a good variety cooked boiled bbq differantly ex; horse, beef, lamb, bisson(en-spl?) chicken, turkey, salmon etc... So i dont have a problem with repititive i actually love the diet except for the eggs... So if somebody would like to confirm i would like that. Thank you!
My Keto experiment is drawing to a close. I'm 3 days out from contest currently. Again it's a natural event, 40 and over class. I had carb cycled my way down to about 9% bodyfat. And have now been on the Palumbo diet for 37 days. I weighed each day and recorded the results in the attached graph. You can see the impact of the weekly cheats and the overall downward trend. I currently weigh 181.4 lbs., down 12.8 over those 37 days. I have been on two cardio sessions at 55 minutes each for the past three weeks. I got hydrostatically weighed last week at 5.1%. Since then I have lost 2.5 lbs. so I suspect I may be in the high 4's. My skin is obviously shot and saggy however due to the large weight loss which totals close to 60 lbs. in 7 months now. The only change to the 200 lb. male Keto plan was the addition of 3 g. fish oil each day and 2 g. Evening Primrose Oil each day. In addition, I took the fatty meal before weight training and the shake meal afterwards. I used 'Nectar' protein which has 0 carbs/sugar whereas IsoPure had trace amounts. My proteins consisted of Tilapia, Cod, Ahi Tuna, Sockeye Salmon, 4% Ground Beef, Chicken Breast, Turkey Breast. Nuts were Almonds, Walnuts, and Cashews.
Conclusion - The hydrostatic weighing revealed that I only lost 3 lbs. lean tissue going from 12% down to 5.1% bodyfat. Considering the cardio load and all I think this is acceptable. Keto is definitely effective and somewhat muscle sparing if you train correctly. I settled on a 2 sets per exercise high intensity heavy loading protocol at 5-8 reps on compound movements and 8-10 on isolation moves. I actually hit a PR on Sumo Deadlift a couple weeks ago. Although I did finally adjust to the Ketones I always felt I had no stamina. Energy comes around but it's never the peaky, intense energy you get from carbs. Conversely, I didn't have as many ups and downs as with carb cycling. Instead it was very consistent and mellow. And, though I did get some euphoria and well being sensations I am looking forward to integrating my oatmeal and rice again post contest. I have to report that I am constantly dizzy while in Ketosis when I stand up. Trips to the mailbox result in extreme lactic muscle burns after climbing the stairs to get back in the house. All cardio sessions started with excruciating weakness and fatigue but usually leveled out after 20 minutes or so to such a point that it was actually enjoyable and I often accidentally went over time as a result.
In the end I can say for sure that switching from carb cycling to Keto mid prep can be an effective approach. Perhaps you're carb sensitive but need your carbs to power your training. Use it until you feel you're plateau'd and make the switch. Or if time is wearing thin and you need to get busy then you might make this switch. For me it was a welcome change of pace after dieting for so long and I'm sure the changeup put my system in a position to experience more gains/losses. Got to keep your body guessing, right?
Thanks for the opportunity to share my experiences. Please don't hesitate to ask any questions. I'm hoping this summary helps those who might be in the same boat as I was. And thanks to Dave for supplying so much available info on this great plan! And of course to Shelby for having me make the switch at just the right time.
Ray.
Nicely done. What's next after the contest?
Interesting you should ask. This being my first ever contest has severely strained my relationship with the wife and my 4 year old son. I've sacrificed and missed out on some potential friendships and many great opportunities, solely to focus on this goal. I'm not down on the whole bodybuilding thing as I see how it could become an addiction. I'm already thinking how I might tweak things and do better next time. But, life is short and there are other things to be accomplished.....Make money, climb mountains, get airplane instrument rating, travel, etc. I'll be transitioning my focus to triathlon training and bicycle racing. My new lighter weight means I won't be as gravity challenged anymore and it may help me hold off the rebound bloat. Initially I just want to taper out and get my metabolism up and running again. This has been an amazing experience, no matter how it turns out at the show. And I'll always be a gym rat, but an assault on the amateur circuit is just not in the cards for me at this point in my life and I've seen too many health complications in my parents to muck with auxillary enhancement so I'll continue to blast away at the gym, but only as a means of getting better at other activities.Quote:
Originally Posted by tiramisu
On a side note, it's easy to become a little depressed simply because I really like being this lean, yet it is obviously unsustainable. I can't simply start eating willy nilly again because I've worked too hard. I think that's where some of the addiction comes from. Once you've tasted the gold you don't want silver. Not a great analogy but you know what I mean.
the weakly cheats in the diet is why the palumbo diet makes no sense.
Really ? I think it makes sense and I've seen time and time again that it works.
care to explain your thought process? That is, if you actually think.Quote:
Originally Posted by gregdoucette
Hey guys! I'll be starting the Palumbo diet monday and I have a couple of questions I want to ask because I want to do it right so here it goes
1: Is salad and spinach the only green allowed or can I eat asparagus,brocoli and others?
2: My whey protein has 2g of carbs per scoop is it too much?
3: can I do my cardio workout between meal 1 and 2 or only first thing in the morning/post workout?
1. All Greens
2. That's fine
3. I think it would be ideal to do it first thing , but the important thing is to do it . So do it whenever you can.
Thanks talo
A weekly carb load is quite nice mentally and physically. I'm not sure where this is coming from either.Quote:
Originally Posted by gregdoucette
Well, I'm working on the Bronze at the moment. I've almost leaned out to the point where most people start and I'm hoping to enjoy it for the summer. A nice 10-12% would be a wonderful place to be if one were to switch to a maintenance strength program and concentrate on the other things in life.Quote:
Originally Posted by RayBee
Enjoy the bike, mines been in the basement on a trainer for too many years.
I'm wondering Tiramisu are you going to stay on this diet while in a surplus ?
I was watching those video's of Palumbo and he said it is fine . He just adds in about 40-50g of Waxy pre and post workout. Other than that he keeps the food the same just increases the input of protein/fat .
Thoughts ?
I've been looking at his bulking version which is essentially the same diet with the addition of a reasonable amount of carbs. I really don't think carb cycling is for me. I need stable blood sugar or I lose it.Quote:
Originally Posted by Talo
For the first couple of weeks I'm just going to try to find a maintenance level of calories. Then I might enjoy it for a month or two.
After that....
I'll probably add carbs in the morning, pre and post wo, and then as my caloric need increases with weight gain I'll probably increase by looking to fat. Adding olive oil or something similar to my diet. (protein base will already be 2 grams and carbs should be adequate to my needs).
I'm looking to shoot for a 250-500 calorie daily excess -> 1/2 - 1 pound weight gain a week and keep going till my abs disappear or it's Jan 1 again.
I'm pretty indifferent to waxy watchyamacallit. I prefer chocolate milk if I really want to snap my head back with carbs otherwise regular food works pretty good for me.
It actually makes alot of sense and is one of the reasons why the diet works so well when people utilize it correctly. Anytime you diet even with the standard low fat low carb diet you lower carbohydrates in order to utilize bodyfat as fuel...this is standard for keto or low carb low fat diets....it doesnt make a difference. When you remove or lower carbs to a certain level the body will lower T4 inactive to T3 active thyroid conversion. The cheat meal...or as it really should be called "carb refeed meal" prevents this thryoid downgrade in essence keeping metabolism high. As well on a keto diet you have limited glycogen stores as your carb intake consists of basically trace carbs only. To be able to weight train requires glycogen (ketone bodies are too slow of a fuel source) thus refilling glycogen stores to a point each week helps with training along with the standard trace carbs in the diet. Also the mental aspect is huge while dieting and having a weekly treat allows many people to remain on the diet and stay focused. Eliminating the cheat meal too early will slow fat loss...eliminating it too late will prevent optimum conditioning.Quote:
Originally Posted by gregdoucette
P
Well said P, now the million dollar question. At what point do the refeeds usually stop during the pre contest prep. Personally i've never gone more than 3 weeks but i've also done 1 week out.
Quote:
Originally Posted by Praetorian
well said P. for me its the looking forward to munchin on some bread each saturday that keeps my hopes up. without that cheat meal the diet would be so hard to maintain. ive found that some poeple respond better to loading carbs for 3 meals and some only need 1, where someone else may need a whole day of good carbs to get the mosrt out of the diet. the trick is finding where you fit in and how ur body reacts.
On average the 4 week point...but it all depends on conditioning. Some stop at 6 weeks out...some with very fast metabolisms can go to the two week point.Quote:
Originally Posted by Delt King
P