Outline of Dave Palumbo's Diet For Cutting

[medici999]

can you use spelenda on foods to help sweeten them or not?

[MIKE6191]

Originally Posted by medici999

can you use spelenda on foods to help sweeten them or not?

Pretty sure you can't cause it has maltodextrin or something like that, wait for someone else to chime in before you take that as truth though.

[McGillacutty]

Originally Posted by spak

hahaha dude, this is week 3 for me, and last night I kept having dreams where kept eating cookies and stuff, and in my mind I was telling myself this is not carb up day, what am I doing!

happened to me all the time... esp the nights I got high, and didn't let the munchies set in and fell asleep starving and stil craving food. I would always wake up and be super confused as to if I actually did it or dreamt it.

[big blind jay]

thanks but this doesn't really explain the lack of weight loss. I would think the little bit of caffine that i am taking would increase weight loss. Besides in the orignial post states to stay below 200mg of caffine a day.

Originally Posted by MIKE6191

Pretty sure you should get off the stims, drop the caffiene out, if your doing it right you should feel totally energized without stims.

[big blind jay]

The creatine i think would be the only thing that would keep the scale from going down. I am taking those things you suggested and have been sticking to the diet. I may try and drop the creatine next week and see what happens. Another thought i had is i am doing little cardio compared to some. could that be the problem? And thanks for asking, things are going well. Just had shoulder surgery in dec and my daughter just had major brain surgery in feb and is doing great. I am shooting for a powerlifting comp at the end of july and at the end of the year.

Originally Posted by Ethan Carr

Try to drop the supplements other than a solid protein powder, fiber, multi, and maybe an omega 3 supplement. The creatine might be holding you back more than helping you at this point, drop it completely and you should see results. I have actualy gained strength and look like I have gained size while on this diet..Other than taking those couple of supplements, all I have been doing is following the diet religiously and doing 1 hour of cardio post workout everyday. Sometimes two 1 hour sessions daily if I am feeling like it. I started out at about 228 pounds and I have dropped 20 pounds, down to 208 pounds currently.

Also, I remember your topic in the Misc awhile back..How have you been? I would post progress pictures, but well you know..

[ste247]

Originally Posted by medici999

can you use spelenda on foods to help sweeten them or not?

you might be able too m8 maltodextrin dose kick some but not all ppl out of ketosis so just give it a try and ee how you get on scavation use it on there keto style cut the most important thing its next to 0 carbs

[CCCP77]

Originally Posted by big blind jay

thanks but this doesn't really explain the lack of weight loss. I would think the little bit of caffine that i am taking would increase weight loss. Besides in the orignial post states to stay below 200mg of caffine a day.

I am in the same situation. Following this diet, week 5 now, and for the exception of 3 lb I lost in the first week, I am basically stuck. I got the macro's balanced after week 1, consuming less than 1700 calories per day, 45 mins for cardio after the lifting for 5 days a week. Its frustrating.

Just ordered lipolyze, like Dave suggested, will give it a try before lowering my caloric intake by another 100 cals or so. Maybe i will trow in another 2 - one hour cardio sections per week.

And I do drink coffee, maybe 2 cups a day, max.

[Dolfan_714]

Originally Posted by big blind jay

The creatine i think would be the only thing that would keep the scale from going down. I am taking those things you suggested and have been sticking to the diet. I may try and drop the creatine next week and see what happens. Another thought i had is i am doing little cardio compared to some. could that be the problem? And thanks for asking, things are going well. Just had shoulder surgery in dec and my daughter just had major brain surgery in feb and is doing great. I am shooting for a powerlifting comp at the end of july and at the end of the year.

I take 3g of creatine Mono on workout days. I keep my water intake consistant (1.5-2.5 gallons a day) and I've been losing conisitantly.

Do you have you macros in check? if so, then yes, I would boost the cardio up a little bit, make sure you stay within that 110-120bpm range.

[Dolfan_714]

Originally Posted by medici999

can you use spelenda on foods to help sweeten them or not?

Originally Posted by ste247

you might be able too m8 maltodextrin dose kick some but not all ppl out of ketosis so just give it a try and ee how you get on scavation use it on there keto style cut the most important thing its next to 0 carbs

what Ste said.

You can use Splenda, but keep in mind each pack has 1g of carbs and on this diet, the lower the carbs the better. each splenda pack you take is one carb closer to you going over 40g a day. =)

[big blind jay]

Thanks, I am drinking around 1.5 gal of water per day give or take. I haven't really done the math for the macros, just following the breakdown and meals in the first post for a 200lb person. I'll up the cardio and see what happens. I can't really be sure of my heart rate while doing cardio, cause i can't see the reed out on my bike. I do my best by feeling my pulse and counting. I do a stedy state at a relatively easy pace i am not really out of breath or anything just fast enough to get my heart rate up.

Originally Posted by Dolfan_714

I take 3g of creatine Mono on workout days. I keep my water intake consistant (1.5-2.5 gallons a day) and I've been losing conisitantly.

Do you have you macros in check? if so, then yes, I would boost the cardio up a little bit, make sure you stay within that 110-120bpm range.

[Dolfan_714]

Originally Posted by big blind jay

Thanks, I am drinking around 1.5 gal of water per day give or take. I haven't really done the math for the macros, just following the breakdown and meals in the first post for a 200lb person. I'll up the cardio and see what happens. I can't really be sure of my heart rate while doing cardio, cause i can't see the reed out on my bike. I do my best by feeling my pulse and counting. I do a stedy state at a relatively easy pace i am not really out of breath or anything just fast enough to get my heart rate up.

I'm assuming you weigh your food to right?

As for the heart rate, mine is so screwy, some days it only takes me 3.5moh at a 7 incline to get to 115 while yesterday I had to jog at 6.2 mph 0incline to get there... somebody on here said they use a heart rate watch, might be worth the investment if you ever decide to go for a jog outside like I plan on doing during the summer.

[Ethan Carr]

Originally Posted by Dolfan_714

I'm assuming you weigh your food to right?

As for the heart rate, mine is so screwy, some days it only takes me 3.5moh at a 7 incline to get to 115 while yesterday I had to jog at 6.2 mph 0incline to get there... somebody on here said they use a heart rate watch, might be worth the investment if you ever decide to go for a jog outside like I plan on doing during the summer.

Good advice, but make sure that you read his user name and make the correct recommendations that he would be able to partake in.

[Dolfan_714]

Originally Posted by Ethan Carr

Good advice, but make sure that you read his user name and make the correct recommendations that he would be able to partake in.

True, I'm sure if he shops around he can get himself a crunked out heart rate watch!

[APEX320]

Is it ok to use sugar free orange metamucil fiber instead of fiber pills? I have a jug of this to use up so if not I will just go buy the pills. No plumbing problems yet on this diet. Still runnin like clockwork hahaha.

[bigmoe5067]

for all of you deep into this diet, past 5 weeks in, did you hit a period where you were starting to feel tired, moody, and just ****ty? im mid way through week 5, doing great (down from 246-247 to 222-223) and maintained strength even gotten stronger in some areas, but im starting to feel like all the things i just mentioned. i might be just getting sick i dont know.

i havent done more than 40 min of cardio a day since my last carb up, and i was doing 70-100 the week prior. just wondering if anyone else had something like that at all mid way through the day. it could be that my last week carb up was the entirity of friday and saturday (big slip, draft party)

and i just ran out of my ****ty generic multi, what should i pick up? (i know anything iron free) but id like to get a good one for this diet

[Goon44]

Originally Posted by medici999

can you use spelenda on foods to help sweeten them or not?

From 1st post

Artificial Sweetners:
The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin


Reading goes a long way.

Originally Posted by bigmoe5067

and i just ran out of my ****ty generic multi, what should i pick up? (i know anything iron free) but id like to get a good one for this diet

I am on Animal Pak right now but will be switching to SportPharma Multi - http://www.bodybuilding.com/store/sport/multiv.html

[rsjrv99]

Originally Posted by medici999

can you use spelenda on foods to help sweeten them or not?

Dave is a fan of stevia since it has no carbs

[Ethan Carr]

Originally Posted by APEX320

Is it ok to use sugar free orange metamucil fiber instead of fiber pills? I have a jug of this to use up so if not I will just go buy the pills. No plumbing problems yet on this diet. Still runnin like clockwork hahaha.

I am not sure what all is in the fiber supplement you have right now, but just to be safe, I would just go with the two favorites from this thread. Really cheap so it won't run you back too much.

I got the NOW Psyllium caps..500 capsules for 11 bucks.
http://www.bodybuilding.com/store/now/husk.html

Also the powder is really cheap also..it is 5 bucks a tub.
http://www.bodybuilding.com/store/now/huskpow.html

[big blind jay]

Yep I weigh everything. I might just go with upping the cardio the next few weeks and see how it goes. I may have to look into a heart rate moniter, however it would have to talk. I'll see what i can find. No running out side for me Its tough enough to get around walking with out being able to see. So i am stuck in the house on my recombant bike.

Originally Posted by Dolfan_714

I'm assuming you weigh your food to right?

As for the heart rate, mine is so screwy, some days it only takes me 3.5moh at a 7 incline to get to 115 while yesterday I had to jog at 6.2 mph 0incline to get there... somebody on here said they use a heart rate watch, might be worth the investment if you ever decide to go for a jog outside like I plan on doing during the summer.

[swish930]

Hey, sorry i know this thread is kinda old but iv been reading a lot about this diet and this thread is great! However i have a few questions that weren?t in the thread and you seem like you know what you were talking about! ... Is sodium an issue in this diet, and can i eat in between meals like for example have some peanut butter or nuts if im hungry? .. also if i decide to run first thing in the morning (empty stomach) should i eat immediately after the low intensity cardio? and is this cardio just on off days or every day?

[ste247]

Originally Posted by swish930

Hey, sorry i know this thread is kinda old but iv been reading a lot about this diet and this thread is great! However i have a few questions that weren?t in the thread and you seem like you know what you were talking about! ... Is sodium an issue in this diet, and can i eat in between meals like for example have some peanut butter or nuts if im hungry? .. also if i decide to run first thing in the morning (empty stomach) should i eat immediately after the low intensity cardio? and is this cardio just on off days or every day?

sodium will stop you looking flat on this diet m8 just try limit it to about 1000mg per day that should cover whats already in the food you eat plus a few shakes of salt with ye chicken and beef....i wouldnt eat between meals m8 that will just mess around with the bodys ability to burn fat and eat straight after your cardio because you have a window were the motablisim is running fast after exersise so its allways best to eat in this window

[Ethan Carr]

Originally Posted by swish930

Hey, sorry i know this thread is kinda old but iv been reading a lot about this diet and this thread is great! However i have a few questions that weren?t in the thread and you seem like you know what you were talking about! ... Is sodium an issue in this diet, and can i eat in between meals like for example have some peanut butter or nuts if im hungry? .. also if i decide to run first thing in the morning (empty stomach) should i eat immediately after the low intensity cardio? and is this cardio just on off days or every day?

This

Originally Posted by ste247

sodium will stop you looking flat on this diet m8 just try limit it to about 1000mg per day that should cover whats already in the food you eat plus a few shakes of salt with ye chicken and beef....i wouldnt eat between meals m8 that will just mess around with the bodys ability to burn fat and eat straight after your cardio because you have a window were the motablisim is running fast after exersise so its allways best to eat in this window

[DjJAN]

Originally Posted by ste247

sodium will stop you looking flat on this diet m8 just try limit it to about 1000mg per day that should cover whats already in the food you eat plus a few shakes of salt with ye chicken and beef....i wouldnt eat between meals m8 that will just mess around with the bodys ability to burn fat and eat straight after your cardio because you have a window were the motablisim is running fast after exersise so its allways best to eat in this window

Thats right.. + U cant eat more than what is written down..Palumbo said:
"Eating more or less is cheating!"
"Eating more PB or Nuts= cheating"

[bigmoe5067]

so, its getting close to that time for me to cut the creatine, start some pro/veg days, and add a fat burner

can someone send me their sample pro/veg day diet? do you just replace all of your nuts/pb/olive oil with veggies, lets see it

also fat burners, what are good ones? more specifically are there ones i can buy that arent online, as in i can get them at vitamin world, GNC, my local pharmacy etc etc?

if i have to get them online what should i get?

[Dolfan_714]

Originally Posted by bigmoe5067

so, its getting close to that time for me to cut the creatine, start some pro/veg days, and add a fat burner

can someone send me their sample pro/veg day diet? do you just replace all of your nuts/pb/olive oil with veggies, lets see it

whey shake
chicken breast + broccolie
chicken breast + broccolie
Whey Shake
Chicken + Broccolie + EVOO
whey shake

[argent.daniel]

why does Dave recommend keeping Caffeine low??? I thought it was good for burning fat when on a low carb diet? i find its the only way to get through the day really.

Also why no stims? I'm not taking any at the mo, but have some surplus I want to start on soon. just the usual EC stack.

[cbad7676]

Originally Posted by argent.daniel

why does Dave recommend keeping Caffeine low??? I thought it was good for burning fat when on a low carb diet? i find its the only way to get through the day really.

Also why no stims? I'm not taking any at the mo, but have some surplus I want to start on soon. just the usual EC stack.

something to do with cortisol control i believe. im sure people have done the diet with a fatburner and still saw results.

[Ethan Carr]

Originally Posted by argent.daniel

why does Dave recommend keeping Caffeine low??? I thought it was good for burning fat when on a low carb diet? i find its the only way to get through the day really.

Also why no stims? I'm not taking any at the mo, but have some surplus I want to start on soon. just the usual EC stack.

Did you read the first page at all?

I will admit that I am currently on an EC stack. I am I think 16 weeks in on this diet. I wouldn't advise you to use it until you have used up all of your other options because you will lose some mass with the taking of a stimulant fat burner on a low carb/keto diet.

All in all, you don't need it yet/if you even do.

[ste247]

Originally Posted by Ethan Carr

Did you read the first page at all?

I will admit that I am currently on an EC stack. I am I think 16 weeks in on this diet. I wouldn't advise you to use it until you have used up all of your other options because you will lose some mass with the taking of a stimulant fat burner on a low carb/keto diet.

All in all, you don't need it yet/if you even do.

i second this i used eca when i was on this diet but you need to use up all outher options let the diet do the work.....next time i go on this diet in august for my october show the only fat burner i will use is clen but only when i stop burning fat

[DjJAN]

Originally Posted by argent.daniel

why does Dave recommend keeping Caffeine low??? I thought it was good for burning fat when on a low carb diet? i find its the only way to get through the day really.

Also why no stims? I'm not taking any at the mo, but have some surplus I want to start on soon. just the usual EC stack.

I was also wondering the same thing..Dave told me not to use ECA stack or stimulants because it will raise my cortisol levels and am going to lose mass..On week 8 at the diet i was afraid that i wasnt going to be ready on time for the show so i added ECA stack to give me a push ..After 2 weeks i realized that i've lost a lot of mass,epecially from my legs..I stopped the ECA stack immediately and 2-3 weeks later i was fine..that was a lesson for me