Decided against the Palumbo diet.

[tiramisu]

a little more detail on paleo... no grains, legumes, or dairy (based on inflammation avoidance - assumption that everyone is allergic to some extent - i have doubts). Obviously nothing processed.

Paleo doesn't prescribe calories or distribution. This is why a lot of people are combining it with variations of the zone plus a couple of extra fat blocks.

[gregdoucette]

Does anyone actualyl want to look liek Palumbo?
I'm jsut quoting the diets I hear from people I know. They are not eating fiber they are not eating carbs they are not eating greens, they are not allowed vegetables. How are you goign to get the rememded minimum intake of fiber without vegetables. Metamucil is not goign to cut it. and how are you getting enough vitamins if ur not eating vegetables. What ever happend to being healthy. I mean bodybuilding is unhealthy enough without making it any worse by eating completely the opposite of what any dietician would recomend. Common sense people we need to use more of it sometimes. we should be dieting on a healthy balanced diet whihc of course is higher in protein but also higher in fiber and higher in vegetables and lower in carbs but not zero carbs. and of course you need to do cardio don't let people convince you that you don't need cardio. thats just the lazy ass unhealthy version of trying to take shortcuts.

[Talo]

Does anyone actualyl want to look liek Palumbo?

Not me.

[Talo]

a little more detail on paleo... no grains, legumes, or dairy (based on inflammation avoidance - assumption that everyone is allergic to some extent - i have doubts). Obviously nothing processed.

Paleo doesn't prescribe calories or distribution. This is why a lot of people are combining it with variations of the zone plus a couple of extra fat blocks.

With high amounts of Fish oil to counter balance the overdose of 6's we get from our grain feed meats.

[tiramisu]

Does anyone actualyl want to look liek Palumbo?
I'm jsut quoting the diets I hear from people I know. They are not eating fiber they are not eating carbs they are not eating greens, they are not allowed vegetables. How are you goign to get the rememded minimum intake of fiber without vegetables. Metamucil is not goign to cut it. and how are you getting enough vitamins if ur not eating vegetables. What ever happend to being healthy. I mean bodybuilding is unhealthy enough without making it any worse by eating completely the opposite of what any dietician would recomend. Common sense people we need to use more of it sometimes. we should be dieting on a healthy balanced diet whihc of course is higher in protein but also higher in fiber and higher in vegetables and lower in carbs but not zero carbs. and of course you need to do cardio don't let people convince you that you don't need cardio. thats just the lazy ass unhealthy version of trying to take shortcuts.

Greg, when you put up strawmen to knock and talk out of your ass it's kind of disappointing. I'm sure you have a lot to offer based on your years of training for powerlifting. You might also recognize Praetorian is a national class bodybuilder and a fairly successful trainer. You are arguing that bodybuilding cutting diets aren't maintenance diets. Well duh! If you were going to cut your bodyfat down to around 4% and maintain adequate protein and efa's in a 16 weeks period and your bodyfat was around 10% with a starting bodyweight of around 220-250 pounds what magic formula would you use?

[chiplin]

Hey again guys. If I can base my meals somewhat like this:

B-fast:
1 Cup Oatmeal
2-4 Eggs
1 Fruit

Lunch:
1-1 1/2 Chicken Breast or Salmon fillet
1-1 1/2 Cup Rice (Long/Wild Grain)
1 Vegetable

Dinner:
Same as lunch.

Extra: 1 Vegetable, 1 Fruit (If before 6pm) 1 Can of Tuna

Pre Workout:
1 Scoop Whey Protein

Post Workout:
1-2 Scoops Whey Protein

Water - Approx. 4L

?? How does that look ? Remember I'm on a calorie deficit ! This is really similar to what I eat every day, but with the added cardio and different lifting program I feel it can work to my advantage.

[daande]

I would for this:

B-fast:
1 Cup Oatmeal
2-4 Eggs
1 Fruit

Throw out the 1 fruit and have 3 Omega-3 Eggs + 4 egg whites.

EDIT: More protein less carbs.

[chiplin]

I'm not gonna worry about Omega-3 eggs or just natural white eggs, I'm not getting that specific and I seriously doubt that it'll do MUCH more for me.

[tiramisu]

so a quick recap...
5' 9" 190 pounds ~12-13% BF so say 15%
objective 8%.

Assuming you are about 30 and 1 hour per day of activity you need about 3000 calories per day to maintain your weight.

A healthy approach to weight loss is about a 500 per day deficit (1 pound per week) with total calories and/or cardio adjusted as weight loss drops. So your starting total should be somewhere around 2500.

MEAL 1
1 cup oatmeal 145 cal 2.4/25.4/6.1 fat/carb/protein grams
4 eggs - 286 19.9/1.5/25.2
1 banana - 105 .4/27/1.3

32.6 grams protein
536 calories

MEAL 2
8 OZ CHICKEN BREAST - 443 17.5/0/67
1 CUP br rice - 215 1.7/44.4/5
1 cup brocolli 103 5.1/13.2/4.4

761 calories
76.4 grams protein


MEAL 3
8 OZ Salmon - 315 9.8/0/52
1 CUP br rice - 215 1.7/44.4/5
1 cup salad greens 9 .1/1.8/.8
1 tbsp olive oil -119 13.5/0/0

658
57.8 grams protein

Meal 4
54 grams whey isolate ( big scoop and a half) - 202 1.3/2.7/47.3

202 calories
47.3 grams protein

Meal 5
54 grams whey isolate ( big scoop and a half) - 202 1.3/2.7/47.3

202 calories
47.3 grams protein

The total calories on your meal plan are 1943. Total calories are about what I would pick on a bodybuilding cut but you have stated you want a slow diet with high energy closer to 2500. Adding in another meal: A can of tuna and brocolli should get you there closer and you can add a bit of post or pre workout carbs. Drop the tuna/veg meal later in your diet as your calorie requirements decrease and you cardio isn't helping you lose the 1 pound per week

Protein - your diet plan has you at 210 (250 w the extra tuna) grams per day which should be fine. 1.5 grams per pound might be better and then again it might not. but then you'ld have have to lose the egg yolks and oil on your salad (yuck) and add in more protein.

Carbs - currently 115 grams per day (128 with the extra brocolli) - you should have no issues with energy.

Fat - 71 grams, if you eat the salmon and olive oil you should have a pretty decent mix of efa coverage.

Omega 3 eggs would be a minor improvement as already stated and your response is about right but remember you'll be eating 2 dozen eggs a week so it's not a bad idea to clean this up as best you can.

71.7 / 128 / 250
645.3/ 512 / 1000 = 2157

This assumes you around an hour of low intensity cardio a day.

[Praetorian]

Does anyone actualyl want to look liek Palumbo?
I'm jsut quoting the diets I hear from people I know. They are not eating fiber they are not eating carbs they are not eating greens, they are not allowed vegetables. How are you goign to get the rememded minimum intake of fiber without vegetables. Metamucil is not goign to cut it. and how are you getting enough vitamins if ur not eating vegetables. What ever happend to being healthy. I mean bodybuilding is unhealthy enough without making it any worse by eating completely the opposite of what any dietician would recomend. Common sense people we need to use more of it sometimes. we should be dieting on a healthy balanced diet whihc of course is higher in protein but also higher in fiber and higher in vegetables and lower in carbs but not zero carbs. and of course you need to do cardio don't let people convince you that you don't need cardio. thats just the lazy ass unhealthy version of trying to take shortcuts.

Whomever you are speaking to is obviously misinformed and ignorant in when it comes to physiology and nutrition. If you spoke to somene who is quite informed and educated on the subject i assure you your opinion would change. All my clients on a keto diet eat veggies, have plenty of fibre, nutrients, essential fats, limited saturated fats, adequate healthy protein, etc....and to boot all they markers if captured on a blood test improve....all of them. No one is going to look like Palumbo just because they run a keto diet...or his keto diet for that matter....that is just silly. Each individual has unique genetics and their appearnce wil lbe in accordance to their genetics.
A keto diet is not a shortcut but a more efficient way of using body fat as a fuel source....there is nothing unhealthy about it.
P