Dave Palumbo Diet

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

Quote:

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Originally Posted by JacktheThriller

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

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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!

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 :)