Dave Palumbo Diet

[madvillain]

Thanks talo

[tiramisu]

the weakly cheats in the diet is why the palumbo diet makes no sense.

A weekly carb load is quite nice mentally and physically. I'm not sure where this is coming from either.

[tiramisu]

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.

Well, I'm working on the Bronze at the moment. I've almost leaned out to the point where most people start and I'm hoping to enjoy it for the summer. A nice 10-12% would be a wonderful place to be if one were to switch to a maintenance strength program and concentrate on the other things in life.

Enjoy the bike, mines been in the basement on a trainer for too many years.

[Talo]

I'm wondering Tiramisu are you going to stay on this diet while in a surplus ?

I was watching those video's of Palumbo and he said it is fine . He just adds in about 40-50g of Waxy pre and post workout. Other than that he keeps the food the same just increases the input of protein/fat .

Thoughts ?

[tiramisu]

I'm wondering Tiramisu are you going to stay on this diet while in a surplus ?

I was watching those video's of Palumbo and he said it is fine . He just adds in about 40-50g of Waxy pre and post workout. Other than that he keeps the food the same just increases the input of protein/fat .

Thoughts ?

I've been looking at his bulking version which is essentially the same diet with the addition of a reasonable amount of carbs. I really don't think carb cycling is for me. I need stable blood sugar or I lose it.

For the first couple of weeks I'm just going to try to find a maintenance level of calories. Then I might enjoy it for a month or two.

After that....

I'll probably add carbs in the morning, pre and post wo, and then as my caloric need increases with weight gain I'll probably increase by looking to fat. Adding olive oil or something similar to my diet. (protein base will already be 2 grams and carbs should be adequate to my needs).

I'm looking to shoot for a 250-500 calorie daily excess -> 1/2 - 1 pound weight gain a week and keep going till my abs disappear or it's Jan 1 again.

I'm pretty indifferent to waxy watchyamacallit. I prefer chocolate milk if I really want to snap my head back with carbs otherwise regular food works pretty good for me.

[Praetorian]

the weakly cheats in the diet is why the palumbo diet makes no sense.

It actually makes alot of sense and is one of the reasons why the diet works so well when people utilize it correctly. Anytime you diet even with the standard low fat low carb diet you lower carbohydrates in order to utilize bodyfat as fuel...this is standard for keto or low carb low fat diets....it doesnt make a difference. When you remove or lower carbs to a certain level the body will lower T4 inactive to T3 active thyroid conversion. The cheat meal...or as it really should be called "carb refeed meal" prevents this thryoid downgrade in essence keeping metabolism high. As well on a keto diet you have limited glycogen stores as your carb intake consists of basically trace carbs only. To be able to weight train requires glycogen (ketone bodies are too slow of a fuel source) thus refilling glycogen stores to a point each week helps with training along with the standard trace carbs in the diet. Also the mental aspect is huge while dieting and having a weekly treat allows many people to remain on the diet and stay focused. Eliminating the cheat meal too early will slow fat loss...eliminating it too late will prevent optimum conditioning.
P

[Delt King]

Well said P, now the million dollar question. At what point do the refeeds usually stop during the pre contest prep. Personally i've never gone more than 3 weeks but i've also done 1 week out.

It actually makes alot of sense and is one of the reasons why the diet works so well when people utilize it correctly. Anytime you diet even with the standard low fat low carb diet you lower carbohydrates in order to utilize bodyfat as fuel...this is standard for keto or low carb low fat diets....it doesnt make a difference. When you remove or lower carbs to a certain level the body will lower T4 inactive to T3 active thyroid conversion. The cheat meal...or as it really should be called "carb refeed meal" prevents this thryoid downgrade in essence keeping metabolism high. As well on a keto diet you have limited glycogen stores as your carb intake consists of basically trace carbs only. To be able to weight train requires glycogen (ketone bodies are too slow of a fuel source) thus refilling glycogen stores to a point each week helps with training along with the standard trace carbs in the diet. Also the mental aspect is huge while dieting and having a weekly treat allows many people to remain on the diet and stay focused. Eliminating the cheat meal too early will slow fat loss...eliminating it too late will prevent optimum conditioning.
P

[Adonis13]

well said P. for me its the looking forward to munchin on some bread each saturday that keeps my hopes up. without that cheat meal the diet would be so hard to maintain. ive found that some poeple respond better to loading carbs for 3 meals and some only need 1, where someone else may need a whole day of good carbs to get the mosrt out of the diet. the trick is finding where you fit in and how ur body reacts.

[Praetorian]

Well said P, now the million dollar question. At what point do the refeeds usually stop during the pre contest prep. Personally i've never gone more than 3 weeks but i've also done 1 week out.

On average the 4 week point...but it all depends on conditioning. Some stop at 6 weeks out...some with very fast metabolisms can go to the two week point.
P

[Praetorian]

well said P. for me its the looking forward to munchin on some bread each saturday that keeps my hopes up. without that cheat meal the diet would be so hard to maintain. ive found that some poeple respond better to loading carbs for 3 meals and some only need 1, where someone else may need a whole day of good carbs to get the mosrt out of the diet. the trick is finding where you fit in and how ur body reacts.

One meal is optimal...more than one delays the return to ketosis and slows fat loss...the idea is not to carb up fully...it is only to get some needed glycogen but mainly to avoid the thyroid from lowering conversion. A whole day of carbs would slow fat loss significantly.
P