Honestly I don't see any reason why you couldn't substitute a chicken meal or something similar with little or no impact.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!
Update
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.
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.
I lost 20 pounds...How? I drank bear piss and took up fencing. How the **** you think, son? I exercised.
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.
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