Dave Palumbo Diet

SUPER Interested in what I've read so far and gettin excited! Need a good start after getting back to training seriously again. How much cardio is too much on this diet? I like to do cardio first thing in the morning for 20 - 60mins. Moderate jog. Would doing a tougher cardio session like something from P90X or that insanity workout be too much. Just looking to cut fat at the mo to get back to 10% and then off we go back to where I want to be BF% and in muscle mass.

Oh disregard the cardio just reread it, DUH!

Day5:
Shoulders/traps/forearms/33min cardio....work out was alrite and cardio...headaches are gone and today i haven’t felt starved at all and i still got a few more meals left today....seems to be breaking that initial hump

Day 10 Jan 17:216.5lb
Weighed myself 3 times this morning because i was in disbelieve...but im assuming its a combination of water weight and initial shock....but seems to be working just got in from my back/cardio 40min day and strengths exactly where it was last week...so this seems promising guys

what was your starting weight ? Have you had a refeed yet or were you going 2 weeks before your first one ?

started off at 224.5....i havent yet waiting till friday that will be 14 days in or might hold off until day 16

Hi Dave just wondering if the diet for the 250lb is applicable for the person thats doing steroids. thank you in advance for your response

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Originally Posted by High-Intensity

Hi Dave just wondering if the diet for the 250lb is applicable for the person thats doing steroids. thank you in advance for your response

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Dave is not responding to this thread he does not post on here...the answer to your question is yes.
P

when he says cheat meal, what kind of cheat meal is a better choice? Is he just talking like have some fruit or eggs n toast, or is KFC a good choice because aint to many carbs in there.

High carbs, lower fat ..e pancakes with syrup, waffles, all u can eat sushi, pasta

P

in a way, i couldn't be more happier that you said that P.

day 2 , getting rough, I'm starved, dem protein shakes aint doing it, but got my mindset on getting ripped.

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Originally Posted by jonathandd23

day 2 , getting rough, I'm starved, dem protein shakes aint doing it, but got my mindset on getting ripped.

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Once you get through the 1st week-10 days, its a smooth ride until you hit pro-veg days/weeks but that's for another day lol... keep pushing buddy!

day 4, still hungry, but i feel the starvation has set aside, my light headedness has gone away to, at had times at work, i stumbled standing up lol.

as for the diet, is it ok, if i sub say the lean protein meal with say 5 eggs/4 egg whites and skip the cashews? i did that today, i felt fuller, and i thought it might help reducing the trace carbs??

Hello everyone,
Are the shakes supposed to be with water? Or is it ok to have them with almond milk or is that too high in carbs?

hey, I've found if you get the good protein it tastes muuuuuuuuuch better in water, i bought the cheap stuff, and it was horrible. i guess certain brands have better tastes. but I've been going with water. (less cals for cutting + no carbs)

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Originally Posted by bmc21

Hello everyone,
Are the shakes supposed to be with water? Or is it ok to have them with almond milk or is that too high in carbs?

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Water!
P

Thanks Praetorian and Jonathan

man, i just have to tell some people who can understand what i went through today, at my work it was the managers birthday, so i guess people decided to bring the following:

2 bite brownies
Costco Cookies
Carrot Cake (with icing)
4 Dozen tim hortons donuts

I didn't eat any, but my god was it ever tough lol, mouth was just watering.

so I've been craving salsa, is salsa ok to use on chicken, eggs etc?

Beware the carb content.

P

hi guys, so I'm 1 month and 2 days in, add today i woke up dry heaving n felt really lethargic. Ive been dry heaving all day, i even pulled the trigger a few times and nothing comes out, tried having a diet soda to see if that would bring it out. Im not sure if this is just the flu, or maybe the diet? the only fibre I've gotten is from 1/2 cup almonds a day, 1 cup of broccoli or aspparagus. I did by some fibre supplement but i haven't been doing it religiously. (makes my shakes taste and texture weird)

I feel like maybe its my bowel movements, flu but my family is saying its my diet, to many eggs, to much meat, not enough carbs/fiber??

Hi guys, I started this diet 3 days ago and it's going pretty well.

Couple of questions...
To those know, is it worth buying Dave's video about diet on his site?
A lot of the information about this diet seems to come from about 2008, have there been any recent major tweaks? Following the thread on bb.com it seems the parameters of the cheat meal kept changing.
Thanks

Cheat meal should be high carb ie pancakes, pasta etc. if you follow the diet and do cardo on a slow increasing scale you will drop tonnes of fat. Its all about consistency and not letting the body adapt.
P

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Originally Posted by Praetorian

Cheat meal should be high carb ie pancakes, pasta etc. if you follow the diet and do cardo on a slow increasing scale you will drop tonnes of fat. Its all about consistency and not letting the body adapt.
P

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Thanks praetorian, diet is working great so far, lost 3lbs the first week (already carb depleted from a different keto diet when I weighed myself). End of second week and I'm doing my carb meal tonight so I'll keep your advice in mind.

I am trying to build myself a plumbo Diet plan for a male at 160 lbs with 13 % BF .I know someone had posted here before but I cant seem to find it anymore .any help would be appreciated
Thanks

MEAL #1
4 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: 45g Whey Protein with 1 level tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 7oz chicken with 1/3-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 45g Whey Protein with 1 level tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 7oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 teaspoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 45g Whey with 1 level tablespoon all natural peanut butter

P

Hey guys! Since I'm allergic to PB & nuts, I was looking into the nutritional profile of avocados and they seems to fit very well into the keto diet as replacement for nuts/PB.

Value per 50 g for an avocado :

Protein g 1.00
Total Fat g 7.33
Carbs g 4.27 (total including fibers)
Fibers g 3.35


Value for 15ml of PB :

Protein g 3.73
Total Fat g 7.81
Carbs g 3.38 (total including fibers)
Fiber g 1.3

Sounds like a viable replacement ?

Eric

Definitely...just measure and dont go overboard.

P

Is it just me or I find it weird that the meal #6 in the DP diet, we have an option of either a shake + PB or 4 eggs+whites ?

I mean the PB is about 8G of fat and the eggs 24G... 3x the fat.

Eric

Dave's diet is actually 1.4 Tbsp vs 4 egg yolks (whites have no fat) so so that about 15g vs 20g...closer. I prefer the shake before bed because I like to add fiber.

P

Hey guys, what do you think about doing activities like skiing while doing the Keto diet ? Since BPM are not very high and it's not too demanding physically, I'm guessing ketones are used and no neoglucogenesis is made...

Eric

I dont see an issue as long as you arent doing competitive slalom or something like that.

P

On DP's diet on the re-feed meal, how much gr of carbs do you guys aim for ?

Is there a minimum (gr per lbs of body weight) to reach to fully benefit of T4-T3 conversion ?

I'm asking because if I don't take junk like cookies and sugary alike, I hardly can reach 200gr of clean carbs. Last meal I was aiming for 300gr and dropped at ~160-170gr.

Eric

Aim for about 500g for males and 100g for females.

P

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Originally Posted by Praetorian

Aim for about 500g for males and 100g for females.

P

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Sh! t!!!! It'S 100% impossible for me in one sitting, can I take the whole day to feed this in ? Like today, I took in 4 sushi rolls and was more then full.

Eric

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Originally Posted by TT Eric

Sh! t!!!! It'S 100% impossible for me in one sitting, can I take the whole day to feed this in ? Like today, I took in 4 sushi rolls and was more then full.

Eric

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ha....wish i could get full on 4 sushi rolls....i'm more like at 4 dozen!

Example cheat meal, medium pizza, 4 garlic bread with cheese, half dozen donuts, three sandwiches with fresh italian bread and genoa salami and mortadella, i full hagen daz ice cream, litre of milk, plus cake or pie with the ice cream. Feeling like im pregnant!!


If i do all you can eat sushi it usually 25 salmon plus 25 white tuna.

P

Quote:

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Originally Posted by Praetorian

Example cheat meal, medium pizza, 4 garlic bread with cheese, half dozen donuts, three sandwiches with fresh italian bread and genoa salami and mortadella, i full hagen daz ice cream, litre of milk, plus cake or pie with the ice cream. Feeling like im pregnant!!


If i do all you can eat sushi it usually 25 salmon plus 25 white tuna.

P

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OMG!!!! This is insane, I can't believe you are able to shove this in!!!!

And 50 sushi rolls!!! I thought dngfield was kidding!

It's also a lot more fatter then I thought I could go, I was aiming for carbs and relatively low fat.

Believe it or not, I ate 4 sushi rolls (~20 pieces) at 18h00, then later around 22h00 I had one orange and one smoothie (raw milk + whey + berries + 1/2 avocado) and I woke up in the night with stomach pain!!!

2 months ago I decided to give up the sugar for health reason, not sure anymore if it's a good idea to do a diet sugar free...

Eric

People dont realize to get big i mean 300lbs big you need to eat a lot of food...NO i mean alot think again!

A good read by Dave Tate!

There was a time at the Old Westside gym where I couldn't gain weight to save my ****ing life.

There was this dude who trained there who could just put on weight like ****ing magic. He'd go from 198 to 308 and then to 275 and back down to 198. And he was never fat. It was amazing.

I finally asked him one day how he did it.

"You mean I never told you the secret to gaining weight? Come outside and I'll fill you in."

Now remember, we're at Westside Barbell. And this guy wants to go outside to talk so no one else can hear. Think about that for a minute. What the hell is he going to tell me? This must be some serious shit if we have to go outside, I thought.

So we get outside and he starts talking.

"For breakfast you need to eat four of those breakfast sandwiches from McDonalds. I don't care which ones you get, but make sure to get four. Order four hash browns, too. Now grab two packs of mayonnaise and put them on the hash browns and then slip them into the sandwiches. Squish that shit down and eat. That's your breakfast."

At this point I'm thinking this guy is nuts. But he's completely serious.

"For lunch you're gonna eat Chinese food. Now I don't want you eating that crappy stuff. You wanna get the stuff with MSG. None of that non-MSG bullshit. I don't care what you eat but you have to sit down and eat for at least 45 minutes straight. You can't let go of the fork. Eat until your eyes swell up and become slits and you start to look like the woman behind the counter."

"For dinner you're gonna order an extra-large pizza with everything on it. Literally everything. If you don't like sardines, don't put 'em on, but anything else that you like you have to load it on there. After you pay the delivery guy, I want you to take the pie to your coffee table, open that ****er up, and grab a bottle of oil. It can be olive oil, canola oil, whatever. Anything but motor oil. And I want you to pour that shit over the pie until half of the bottle is gone. Just soak the shit out of it."

"Now before you lay into it, I want you to sit on your couch and just stare at that ****er. I want you to understand that that pizza right there is keeping you from your goals."

This guy is in a zen-like state when he's talking about this.

"Now you're on the clock," he continues. "After 20 minutes your brain is going to tell you you're full. Don't listen to that shit. You have to try and eat as much of the pizza as you can before that 20-minute mark. Double up pieces if you have to. I'm telling you now, you're going to get three or four pieces in and you're gonna want to quit. You ****ing can't quit. You have to sit on that couch until every piece is done.

And if you can't finish it, don't you ever come back to me and tell me you can't gain weight. 'Cause I'm gonna tell you that you don't give a **** about getting bigger and you don't care how much you lift!"

Did I do it? Hell yeah. Started the next day and did it for two months. Went from 260 pounds to 297 pounds. And I didn't get much fatter. One of the hardest things I've ever done in my life, though.

P

PRAE - Do you pass out right after a savage meal like that , lol ? I remember bounding back 50 pieces of sushi and heating up so bad then getting knocked out for the best sleep of my life - haha.