Outline of Dave Palumbo's Diet For Cutting

[Ethan Carr]

Originally Posted by cyde

So far this diet is going very well for me. I'm down 18 pounds & gained some strength in the process from 6 short weeks.

I'm curious as to what you guys do for carb-ups or refeeds. Lately I've been getting extra protein with meals #1-5 & finishing off meal #6 with the last of my daily fat & lots of carbs (no protein).

I have a pizza, sub or something. Enjoy it but when you are full stop eating.

[Toshiya]

Originally Posted by Ethan Carr

Different diets call for different types of cardio. For anybody that is trying to do HIIT while on a low carb diet is losing alot of mass.

I totally agree. I was just pointing out that whether you run for 20 minutes or walk for 60, you're still burning the same calories.

[Elk888]

Just doing some math here. If a 250lb man needs to consume at most 375g protein in the day.
However 8oz=226.8g
So the two protein meals come to roughly 220g a piece ,(440g). Plus an extra 100g at least from two shakes , plus the eggs, the nuts. That total doesn't add up to the 375g total aimed for. Also half a cup of nuts roughs out at 100g ... that's a **** load of nuts. Is protein synthesis something I need to take into account? Cheers folks.

[mendezz]

damnn fanboys keep hatin' me here hahahaahah

maybe i can use a tellsell abdominal machine, I heard much ppl went from fat to thin yeaaa ppl say it so its true...

ZZzz

[BB2K]

Originally Posted by mendezz

damnn fanboys keep hatin' me here hahahaahah

maybe i can use a tellsell abdominal machine, I heard much ppl went from fat to thin yeaaa ppl say it so its true...

ZZzz

what the heck is a tellsell ab machine?

[ifrenzy]

so after finishing a bulk and getting on to this diet, should i just be doing low intensity cardio?

[Blitz n destroy]

Originally Posted by Elk888

Just doing some math here. If a 250lb man needs to consume at most 375g protein in the day.
However 8oz=226.8g
So the two protein meals come to roughly 220g a piece ,(440g). Plus an extra 100g at least from two shakes , plus the eggs, the nuts. That total doesn't add up to the 375g total aimed for. Also half a cup of nuts roughs out at 100g ... that's a **** load of nuts. Is protein synthesis something I need to take into account? Cheers folks.

I think you have your conversions/weights and transfer to protein mixed up.

8oz protein(say chicken,raw) is going to be ~55g protein. You have to account for water,fat and anything else.

A half a cup of nuts is 2oz, 56g. Not that much.


Brits

[Blitz n destroy]

Originally Posted by ifrenzy

so after finishing a bulk and getting on to this diet, should i just be doing low intensity cardio?

Yes.

[Elk888]

Yeah, I knew I was getting lost in translation!! Been plugging 8oz into a metric converter and getting ridiculous numbers.

[Blitz n destroy]

Originally Posted by Elk888

Yeah, I knew I was getting lost in translation!! Been plugging 8oz into a metric converter and getting ridiculous numbers.

hah yeah youre fine. no need to fret the number will work out

[Elk888]

Thanks for the help dude!
I've bought these packets of turkey breast slices which come in 170g packets. Because of the number mix up I pounded down 250 g worth, along with more almonds than I ever imagined I ever would eat in one sitting, in my lifetime. I looked like a friggin cave-squirrel! I re worked the numbers because my lifts started to seriously tire, and my workouts were starting to become painfull so I felt like I was underfeeding. Plugged in the numbers and realised I was way short on grams of meat. Should have stuck with what was working! If it ain't broke right?
Just concerned that my 250g of sliced turkey IS the correct amount for protein after the body converts it.... although I'll answer this question while back to my origional portions (which ironically fit the 8oz structure).

[pwc]

Originally Posted by Elk888

Just doing some math here. If a 250lb man needs to consume at most 375g protein in the day.
However 8oz=226.8g
So the two protein meals come to roughly 220g a piece ,(440g). Plus an extra 100g at least from two shakes , plus the eggs, the nuts. That total doesn't add up to the 375g total aimed for. Also half a cup of nuts roughs out at 100g ... that's a **** load of nuts. Is protein synthesis something I need to take into account? Cheers folks.

For calculations if your bodyfat levels are above 15% use LBM...if below 15% use bodyweight

[cheece2007]

i think i'm gona play some basketball during the week as the cardio... hopefully this is ok

[BB2K]

Originally Posted by cheece2007

i think i'm gona play some basketball during the week as the cardio... hopefully this is ok

no, basketball is loaded with fat.





J/k

[ving]

Originally Posted by cheece2007

would it be bad if i played some intense basketball once or twice during the week and i was on this diet??

Dave recently answered a question regarding how you could modify the diet when doing some high intensity cardio type exercise (I would think that MMA training would be similar to HIIT cardio in a lot of ways). See below:

Dave I am an mma fighter at 511 210lbs and was wondering if you could help me with a diet for my last six weeks of dieting. I have 15 lbs to loose and my diet consist of two whey isolate shakes with a tbsp of flax oil or natrual pb and a meal of 6 organic eggs and 2 chicken and spinach meals with added fats. On does when I am run completly down I will have a bowl of oatmeal arox 36 gram carbs. Keep in mind I do an hour of high intensity cardio first thing in the morning and two hours of jiu jitsu or boxing at night. I know my sport is not your specialty but any advice would help.

DP; Here is a sample diet for a 200lb man that is weight training, performing cardio for weight loss, and MMA training.

MEAL #1: 6 whole Omega-3 Eggs

MEAL #2: SHAKE: 50g Whey Protein Isolate with 2 Tablespoon of All Natural PB

MEAL #3: 8oz Chicken with 1/2-cup RAW almonds, cashews or walnuts

MEAL #4 (ONE HOUR PRIOR TO MMA TRAINING): SHAKE: 50g Whey Protein Isolate with 2 Tablespoon of Extra Virgin Coconut Oil *

*on non-training days: 50g Whey Protein Isolate with 1.5 tbsp all natural PB

MEAL #5: 8oz Lean Beef 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 Protein Isolate with 2 Tablespoon of Macadamia Nut Oil

[cheece2007]

Originally Posted by ving

Dave recently answered a question regarding how you could modify the diet when doing some high intensity cardio type exercise (I would think that MMA training would be similar to HIIT cardio in a lot of ways). See below:

Dave I am an mma fighter at 511 210lbs and was wondering if you could help me with a diet for my last six weeks of dieting. I have 15 lbs to loose and my diet consist of two whey isolate shakes with a tbsp of flax oil or natrual pb and a meal of 6 organic eggs and 2 chicken and spinach meals with added fats. On does when I am run completly down I will have a bowl of oatmeal arox 36 gram carbs. Keep in mind I do an hour of high intensity cardio first thing in the morning and two hours of jiu jitsu or boxing at night. I know my sport is not your specialty but any advice would help.

DP; Here is a sample diet for a 200lb man that is weight training, performing cardio for weight loss, and MMA training.

MEAL #1: 6 whole Omega-3 Eggs

MEAL #2: SHAKE: 50g Whey Protein Isolate with 2 Tablespoon of All Natural PB

MEAL #3: 8oz Chicken with 1/2-cup RAW almonds, cashews or walnuts

MEAL #4 (ONE HOUR PRIOR TO MMA TRAINING): SHAKE: 50g Whey Protein Isolate with 2 Tablespoon of Extra Virgin Coconut Oil *

*on non-training days: 50g Whey Protein Isolate with 1.5 tbsp all natural PB

MEAL #5: 8oz Lean Beef 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 Protein Isolate with 2 Tablespoon of Macadamia Nut Oil

so all u did was add 2 tablespoon of cocanut oil when adding cardio?? is that enough?? i just thought when playing basketball i'd have to take in more fats or carbs or something??

[Teench]

MEAL #1
5 whole (Omega-3) eggs 4 egg whites

MEAL #2
8oz chicken with 1 tablespoon All Natural Peanut butter

MEAL #3
8oz chicken with 1/2-cup Almonds

MEAL #4
1 can tuna with 1 tablespoons of All Natural Peanut butter

MEAL #5
8oz RED MEAT with spinach plus 1 tablespoon of Olive Oil

MEAL #6
4 whole (Omega-3) eggs and 4 extra whites

Would this still work or should I just stick with the original meal plan?

I didn't like the idea of drinking so many protein shakes a day so I replaced them all with different meals. All of the macros are identical. Except the meal with a can of tuna is missing about 12 grams of protein. Can someone please go over it for me just to make sure if this would be o.k.? Thanks guys.

[iamjason82]

Originally Posted by Elk888

Thanks for the help dude!
I've bought these packets of turkey breast slices which come in 170g packets. Because of the number mix up I pounded down 250 g worth, along with more almonds than I ever imagined I ever would eat in one sitting, in my lifetime. I looked like a friggin cave-squirrel! I re worked the numbers because my lifts started to seriously tire, and my workouts were starting to become painfull so I felt like I was underfeeding. Plugged in the numbers and realised I was way short on grams of meat. Should have stuck with what was working! If it ain't broke right?
Just concerned that my 250g of sliced turkey IS the correct amount for protein after the body converts it.... although I'll answer this question while back to my origional portions (which ironically fit the 8oz structure).

the sliced turkey, is that the processed turkey, or straight up turkey? i think you'll see better gains avoiding the processed meats.

[jipp]

I would change the serving for your PB to 2 tbsp (28g) and 28g of almonds instead of 1/2 cup. other than that, everything looks good. What's your bf% and BW BTW?

Originally Posted by Teench

MEAL #1
5 whole (Omega-3) eggs 4 egg whites

MEAL #2
8oz chicken with 1 tablespoon All Natural Peanut butter

MEAL #3
8oz chicken with 1/2-cup Almonds

MEAL #4
1 can tuna with 1 tablespoons of All Natural Peanut butter

MEAL #5
8oz RED MEAT with spinach plus 1 tablespoon of Olive Oil

MEAL #6
4 whole (Omega-3) eggs and 4 extra whites

Would this still work or should I just stick with the original meal plan?

I didn't like the idea of drinking so many protein shakes a day so I replaced them all with different meals. All of the macros are identical. Except the meal with a can of tuna is missing about 12 grams of protein. Can someone please go over it for me just to make sure if this would be o.k.? Thanks guys.

[sunstar]

A friend knew i was having difficulty dropping b/f...so he wrote out this plan for me...i started a week ago yesterday...i have started to see progress the 7th day into it...lost two pounds, maybe three but did not weigh the day of....i will get b/f measured in a week or so....i have a question though....my second meal is an actual whey drink & peanut butter, not the lean meat, & the last meal is another whey shake....should i cahnge this???? Erica

[Toshiya]

Originally Posted by sunstar

A friend knew i was having difficulty dropping b/f...so he wrote out this plan for me...i started a week ago yesterday...i have started to see progress the 7th day into it...lost two pounds, maybe three but did not weigh the day of....i will get b/f measured in a week or so....i have a question though....my second meal is an actual whey drink & peanut butter, not the lean meat, & the last meal is another whey shake....should i cahnge this???? Erica

Nope, doesn't matter. All the meals are interchangable.

[tagan1]

High protein, moderate fats + carbs

Meal 1: 2 whole eggs, 1 cup of whey + oatmeal
Meal 2: 200g of chicken breast, 100g of quinoa, 1 apple
Meal 3: 200g of chicken breast, few broccoli, almonds
Pre-Workout: 2 bananas, 2 cups of whey
Post-Workout: 2 bananas, 2 cups of whey
Meal 4: 200g of chicken breast, few broccoli, almonds
Meal 5: almonds

High carb + protein, low fats

Meal 1: 2 whole eggs, 1 cup of whey + oatmeal
Meal 2: 200g of chicken breast, 100g of quinoa
Meal 3: 200g of chicken breast, large potato, almonds
Pre-Workout: 2 bananas, 2 cups of whey
Post-Workout: 2 bananas, 2 cups of whey
Meal 4: 200g of chicken breast, large potato, few broccoli
Meal 5: almonds

when i am skinny (182cm, 66kg), which diet should i use when i want to have max muscle gain and minimal fat gain/good fat loss?

[Toshiya]

Originally Posted by tagan1

when i am skinny (182cm, 66kg), which diet should i use when i want to have max muscle gain and minimal fat gain/good fat loss?

You'd want to do a slow, clean bulk.

http://www.bodybuilding.com/fun/topicoftheweek41.htm

[jipp]

Go with the 2nd diet if you have a hard time gaining mass.

[iamjason82]

Originally Posted by jipp

Go with the 2nd diet if you have a hard time gaining mass.

lol, i did dirty bulk and it was awesome. buffets 2x a day, mcdonalds, followed by more buffet!, burritos galore. mmmm .. but my energy levels dropped big time after i got really heavy. don't think i'll ever dirty bulk again. having that flab was sort of embarrassing.

[yoyohello]

hey guys, today is my first pro/veg day. i am doing 2 hours morning cardio fasted, and working out at night, followed immediately by 1 hour of cardio.

im gonna do Tues/Wed/Thurs pro/veg, then the rest of the week is going to be normal.

does this sound cool?

and another thing; am i permitted to have some sort of refeed when i do the pro/veg days or no? like, can i have like 100g oatmeal or something to get my muscles some glycogen, or what...if the refeed is allowed, can it be <300g complex carbs, or should it be like a mcdonalds type of cheat???? or no cheat at all lol.....6 weeks

[ste247]

iam 2 weeks into my cut diet for my show in may iam losing weight but iam gona change to this for my last 12 weeks because ive heard alot of good thinks about this diet .....my question is.... is 12 weeks ok or is that two long and will i be ok including lactose free zero carb soya milk in my coffee thanks

[ifrenzy]

Hi, I am 6'4, 205 currently clean bulking to 240. When i get there I plan on using this for my cutting diet and was just wondering if taking that many protein shakes everyday is ok health wise (6 scoops of ON whey). Also, I lift weights sunday-friday, should I only do cardio on Saturday or can i do it on the same day as weight lifting? I am still fairly new to bodybuilding and still learning so I appreciate your responses, thanks.

[Teench]

Originally Posted by jipp

I would change the serving for your PB to 2 tbsp (28g) and 28g of almonds instead of 1/2 cup. other than that, everything looks good. What's your bf% and BW BTW?

I weigh 195 and my body fat is about 30 percent.

Hmm, why exactly would you do that? The only thing I have altered is the protein source. All of the fat sources have stayed the same.

Thanks Bro, and sorry I question everything. lol.

[eddienj]

So me and my friends are starting week 3 combined loss from all of us over 15 pds

http://forum.bodybuilding.com/showth...hp?t=114116541

I love this diet/workout ! Best thing we've ever done and now that im in ketosis no lack of energy really