Dave Palumbo Diet

[devo09]

120-130

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" zone then they should just stay below 65ish% of Max heart rate.

[PITVIPER]

no need to tweak the diet. go to the grocery store, buy the stuff, and follow it.
cardio 2ce a day, 45 mins to start, keep HR under 120BMP, bike works for me

Cool I wasn't exactly sure if that diet should change depending on a person BF%.

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

[Praetorian]

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

[ubcpower]

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.

[PITVIPER]

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.

[tiramisu]

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%

[RayBee]

Hi Everyone,... 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 reps
Bulgarian Split Squat - 3 sets, 8 reps
Cable Pull-Throughs - 3 sets, 12 reps
Seated Leg Curls - 3 sets, 14 reps

Tues - Upper Body w/ Bench focus

BB Bench Press - 4 sets, 6-8 reps
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

Thurs - Lower Body w/ Deadlift focus

Sumo Deadlift - 4 sets, 5-12 reps
BB Stepups - 4 sets, 8 reps
Single Leg Romanian Deadlift - 3 sets, 10 reps
Leg Extensions - 3 sets, 12 reps

Fri - Upper Body w/ Hypertrophy focus

DB Press, 4 sets, 8 reps
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

Sat - Upper Body w/ Shoulder/Arm focus

Military Press (Standing), 4 sets, 6-8 reps
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

Whew! 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.

[tiramisu]

Hi Everyone,... 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:

Is Shelby Starnes your trainer? Why the change to keto in the last 5 weeks?

[RayBee]

Is Shelby Starnes your trainer? Why the change to keto in the last 5 weeks?

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...

[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.