Outline of Dave Palumbo's Diet For Cutting - Page 166

TanaGabrielle · 03-22-2009, 10:41 PM

Quote:

Originally Posted by sXeWarrior

I think I asked this before, but. . . what can I replace the green salad with ? Broccoli? Anything else? I plan on starting tomorrow.

A cup of broccoli is fine or anything green and low carb as stated above. Sometimes I saute a cup of green peppers and a little onion to eat with my sirloin steak instead of a salad--very tasty!

Quote:

Originally Posted by Massgainer456

i got a question about the first meal, it says "5 whole eggs" so for example, do I eat 3 omega eggs with 2 egg whites? or is it 5 omega eggs with 4 egg whites added? I was a little confused about that.

5 whole eggs ( or however many your plan calls for) then add the extra whites

Massgainer456 · 03-22-2009, 10:58 PM

Quote:

Originally Posted by sXeWarrior

5 whole + 4 whites

wow thats quite a bit of eggs for the morning. that will be quite the challenge for me tomorrow morning. It also seems like you would burn through the eggs pretty quickly, I might have to go back to the supermarket to get some more eggs..oh and before I forget, I just wanted to know an example of someones cheat meal so I have an idea of what I can eat every sunday for that meal.

Toshiya · 03-22-2009, 11:34 PM

Quote:

Originally Posted by Massgainer456

wow thats quite a bit of eggs for the morning. that will be quite the challenge for me tomorrow morning. It also seems like you would burn through the eggs pretty quickly, I might have to go back to the supermarket to get some more eggs..oh and before I forget, I just wanted to know an example of someones cheat meal so I have an idea of what I can eat every sunday for that meal.

Cheat meal can be ANYTHING you want, as long as it's under 500 grams of carbs. Ideally you want to mix a clean source of complex carbs, with something filthy and simple.

I'll normally have 1 Burger from Chilli's with fries, 1 Quesadilla explosion salad, 1 bowl of beef Queso, etc.

Dolfan_714 · 03-23-2009, 09:02 AM

So I started this diet last week, was on Scivation CHA diet for the first 8 weeks of my cut now i'll finish the final 8 weeks on this. The diets are close but a with a few changes. The CHA cheat meal isn't to exceed 200 carbs though, since this diet allows no more then 500 carbs I had my first cheat meal

10 soft tacos
2 tamales
2 encheladas
beans
chili colorado
2 waffles (with strawberry syrup and whip cream)
2 cookies
diet coke (hahahha)

I was stuffed! talk about shocking my metaboloism! I broke out into a cold sweat and thought I was gonna barf there for a few minutes. it serioulsy felt like I finished up an intense cardio session! LOL!

MIKE6191 · 03-23-2009, 09:18 AM

Could I still take Pro Complex Protein with this (5g of carbs)?? I love the taste of it, but willing to change if it will help that much more. Thanks!

Ethan Carr · 03-23-2009, 09:30 AM

Quote:

Originally Posted by MIKE6191

Could I still take Pro Complex Protein with this (5g of carbs)?? I love the taste of it, but willing to change if it will help that much more. Thanks!

You should change it because that protein powder alone is 30g carbs a day(3 shakes), not counting peanut butter or anything else.

Scivation tastes amazing with 2 scoops in about 10oz. of water with the peanut butter.

Toshiya · 03-23-2009, 09:30 AM

Quote:

Originally Posted by MIKE6191

Could I still take Pro Complex Protein with this (5g of carbs)?? I love the taste of it, but willing to change if it will help that much more. Thanks!

You'd have to cut back a lot on the Broccoli/Salad to balance it out. You might as well just switch to an isolate.

Dolfan_714 · 03-23-2009, 09:31 AM

Quote:

Originally Posted by MIKE6191

Could I still take Pro Complex Protein with this (5g of carbs)?? I love the taste of it, but willing to change if it will help that much more. Thanks!

the lower the carbs the better. IMO There are other complex proteins out there that taste better, have better quality and less carbs.

TanaGabrielle · 03-23-2009, 10:12 AM

Quote:

Originally Posted by Massgainer456

wow thats quite a bit of eggs for the morning. that will be quite the challenge for me tomorrow morning. It also seems like you would burn through the eggs pretty quickly, I might have to go back to the supermarket to get some more eggs..oh and before I forget, I just wanted to know an example of someones cheat meal so I have an idea of what I can eat every sunday for that meal.

My belief is if you can't stick to a diet because it's unenjoyable, bland, etc then it's always best to "tweak" it to your personal taste as long as you're still adhering to the macro ratios. Now this doesn't mean you should go crazy with changes! Then you risk ruining the correct balance of nutrients in order to make the diet work as it's supposed to. You also run the risk of miscalculating
macros when you do this. So for a beginning "dieter"
Minimal changes should be made. But if you are advnced and really know how to make wise " substitutions" you can make a FEW tweaks to cater to your own taste. For example, I personally am like you and do not look forward to a bowl of eggs in the morning. LOL.
So what I do is have 2 jimmy dean turkey sausages in place of an egg and two whites. It is about the only "tweak" I have made in my diet, it is woorking for me and I can now look forward to my breakfast!

bigmoe5067 · 03-23-2009, 10:15 AM

question?
i hear many posts on this thread saying that they stall out around the 6-8 weeks period and then go pro/veg or introduce a fat burner. most of the people are around 9-11% body fat when they stall out. what im getting at is it time on the diet that dictates when you will stop losing and having to change it up or is it how close you get to being around 9-11% bf?

im at id say anywhere from 17-22% (i really dont know) my scale tells me 31% but im nothing more than a little chubby at 6'' 1' now 236lbs, though i was 245 just 4 days ago. i want to get down to around 12 %.

i guess what im trying to say is will a person with more weight to lose go longer before stalling out and having to swith to pro/veg and add fat burners?

bigmoe5067 · 03-23-2009, 10:36 AM

also, does certain stores sell scivation whey? i just looked at its specs and its cheaper than what im using and better for this diet but i dont have a credit card (and dont want one for that matter) so i cant really purchase it online

Dolfan_714 · 03-23-2009, 11:07 AM

Quote:

Originally Posted by bigmoe5067

question?
i hear many posts on this thread saying that they stall out around the 6-8 weeks period and then go pro/veg or introduce a fat burner. most of the people are around 9-11% body fat when they stall out. what im getting at is it time on the diet that dictates when you will stop losing and having to change it up or is it how close you get to being around 9-11% bf?

im at id say anywhere from 17-22% (i really dont know) my scale tells me 31% but im nothing more than a little chubby at 6'' 1' now 236lbs, though i was 245 just 4 days ago. i want to get down to around 12 %.

i guess what im trying to say is will a person with more weight to lose go longer before stalling out and having to swith to pro/veg and add fat burners?

everybody is different. follow the diet and as you hit stick points ad dmore cardio. If that isn't working then switch to pro/veg days, if that fails then start reducing cals...

as for the protein, you can always go with a straight isolate. I don't know of any stores that sell Scivation whey, but then again I never really buy retail.

RIKTER · 03-23-2009, 11:12 AM

Quote:

Originally Posted by TanaGabrielle

Basically you would create the macros based on a woman weighing 150 lbs.
Dave advises even his obese female clients to start with that template. So it would be 1.5 grams protein per lb and .5-.75 grams fat per lb. ( I would maybe start with .75 per lb and work down from there.
Of course carbs are still from trace sources only ( under 40)

There is a pro/veg diet he cycles in with females pre-contest but I would NOT advise that at all for a woman with alot of BF to lose until WAAAAAY down the road when she really hits a plateau.

Thanks.

drmmrRT · 03-23-2009, 11:12 AM

how long til the body converts to ketosis? i started yesterday and the no/low carb thing is a killer thusfar

Dolfan_714 · 03-23-2009, 11:30 AM

Quote:

Originally Posted by drmmrRT

how long til the body converts to ketosis? i started yesterday and the no/low carb thing is a killer thusfar

If you were a heavy to moderate carb eater before the diet chances are you will be low on energy and your lifting seasons maybe really weak, but stick with it cuz it'll pass and the body will adapt. Usually 10-14 days.

Esquire1982 · 03-23-2009, 11:37 AM

^^^im in this stage now. just started, day 1, was a moderate carb eater doing HIIT workouts, and i feel woozy. just pushing through...

my question is is there a thread or source somewhere that gives us more guidance about Keto? ive done searches, checked the FAQ threads, but is there more, have I covered all the sources??

Im asking b/c i have more questions. Can I keep up creatine mono? can i keep taking l-glutamine? what about bcaa powder? any other vitamins i need to supplement my diet (currently taking multi-v, COq10, glucosamine/condroitin, fiber). i havent found answers to these.

Ethan Carr · 03-23-2009, 01:52 PM

Quote:

Originally Posted by Esquire1982

my question is is there a thread or source somewhere that gives us more guidance about Keto? ive done searches, checked the FAQ threads, but is there more, have I covered all the sources??

This diet isn't keto. Try to not use any stimulants while on this diet.

Ethan Carr · 03-23-2009, 03:48 PM

Quote:

Originally Posted by esoog

this isnt keto diet? retards im outta here ugly folks

No comment as it has been explain before in this thread if you would take time to read it.

U MAD BRAH?

Ethan Carr · 03-23-2009, 04:00 PM

Quote:

Originally Posted by esoog

brah?

wigger dont behave like you got colour. prick! ugly skank

yep he mad.

HairyScandinavian · 03-23-2009, 04:13 PM

Quote:

Originally Posted by esoog

brah?

wigger dont behave like you got colour. prick! ugly skank

Damn dude, STFU already.

Massgainer456 · 03-23-2009, 04:17 PM

Quote:

Originally Posted by TanaGabrielle

My belief is if you can't stick to a diet because it's unenjoyable, bland, etc then it's always best to "tweak" it to your personal taste as long as you're still adhering to the macro ratios. Now this doesn't mean you should go crazy with changes! Then you risk ruining the correct balance of nutrients in order to make the diet work as it's supposed to. You also run the risk of miscalculating
macros when you do this. So for a beginning "dieter"
Minimal changes should be made. But if you are advnced and really know how to make wise " substitutions" you can make a FEW tweaks to cater to your own taste. For example, I personally am like you and do not look forward to a bowl of eggs in the morning. LOL.
So what I do is have 2 jimmy dean turkey sausages in place of an egg and two whites. It is about the only "tweak" I have made in my diet, it is woorking for me and I can now look forward to my breakfast!

haha yeah the eggs are a little annoying...I tried my best to finish the plate this morning I felt sick hahaha but I really want this so I have to keep going.

I was thinking maybe I can spread out the egg meals instead of eating a huge amount all at once. are there any other replacements you recommend? I just want to make sure im doing this right

Bigjohn777 · 03-23-2009, 04:33 PM

Just started this diet yesterday.. just wondering but if this diet is followed correctly as well as my lifting routine what results could i see in 2.5 months?
At the moment i am 215 @ around 16% bf.

drmmrRT · 03-23-2009, 04:46 PM

....another question. Im drinkin a coke zero right now and had some brisket earlier because i was dying of hunger. is this ok? i promise ill stop asking so many questions. im just a noob to strict diets

sXeWarrior · 03-23-2009, 04:58 PM

Quote:

Originally Posted by drmmrRT

....another question. Im drinkin a coke zero right now and had some brisket earlier because i was dying of hunger. is this ok? i promise ill stop asking so many questions. im just a noob to strict diets

Coke Zero is fine. What kind of Brisket was it?

drmmrRT · 03-23-2009, 05:05 PM

Quote:

Originally Posted by sXeWarrior

Coke Zero is fine. What kind of Brisket was it?

not sure. my ma had it in her fridge and i ate some. no sauce though

Toshiya · 03-23-2009, 05:15 PM

Quote:

Originally Posted by Bigjohn777

Just started this diet yesterday.. just wondering but if this diet is followed correctly as well as my lifting routine what results could i see in 2.5 months?
At the moment i am 215 @ around 16% bf.

Shredded at 6% or less, depending on how far down you want to go.

drmmrRT · 03-23-2009, 06:32 PM

Quote:

Originally Posted by Toshiya

Shredded at 6% or less, depending on how far down you want to go.

6%? you serious? i will pitch a tent the moment i get to 6% bodyfat(no homo)

Toshiya · 03-23-2009, 07:20 PM

Quote:

Originally Posted by drmmrRT

6%? you serious? i will pitch a tent the moment i get to 6% bodyfat(no homo)

I've lost 14% of my body-fat in 9 weeks, which is just under 2.5 months and I started at 24%. If you work hard from 16% you'll get there quicker.

TIKIBAR767676 · 03-23-2009, 07:32 PM

Hi All, Im On My 4th Day And Have Some Questions. Im Having A Constant Headache From The No Carbs, When Does It Get Better, And How Do I Know Im Going Into Ketosis. Also Theres No Way I Can Train Without A Pre Workout Caffine Drink( Trac Or Redline) Im So Tired And It Helps To Get Me Through. How Long Do I Start On The Diet Before I Get A Cheat Meal. Im Feeling Tighter( I Think Its Just The Water Weight Gone) But When Should I Notice That Im Buring Fat And Not The Carbs Anymore.
Thanks

Toshiya · 03-23-2009, 07:35 PM

Quote:

Originally Posted by TIKIBAR767676

Hi All, Im On My 4th Day And Have Some Questions. Im Having A Constant Headache From The No Carbs, When Does It Get Better, And How Do I Know Im Going Into Ketosis. Also Theres No Way I Can Train Without A Pre Workout Caffine Drink( Trac Or Redline) Im So Tired And It Helps To Get Me Through. How Long Do I Start On The Diet Before I Get A Cheat Meal. Im Feeling Tighter( I Think Its Just The Water Weight Gone) But When Should I Notice That Im Buring Fat And Not The Carbs Anymore.
Thanks

1) 5-7 days for your body to fully switch.
2) When your energy levels are stable.
3) If it has carbs/sugar than you can't have it! (wait until you're in ketosis).
4) 2 full weeks without a cheat and then you can have one at the end of week 3.