Outline of Dave Palumbo's Diet For Cutting

[hter]

Originally Posted by The_Club

since i found out about this program ive been looking to use it, and now that its summer i finally have the oppurtunity to start it up.

here is my meal schedule which i'll start next week, with some modifications to fit my budget

Meal 1
3 cooked eggs + yogurt

Meal 2
40g protein shake

Meal 3
Chicken breast + mixed beans

Meal 4
40g protein shake

Meal 5
Chicken/lean meat/salmon + salad

Meal 6
40g protein shake

just a few questions though. i do cardio in the mornings in the summer, so its alright to have meal 1 after that, right? also, for my lifting in the afternoon, which meal should be PreWO and which PostWO?

thanks!

no beans and no yogurt, You should have a protein shake after workout and you should eat before workout. (about 30-45min before workout)

[Goon44]

Originally Posted by hter

no beans and no yogurt, You should have a protein shake after workout and you should eat before workout. (about 30-45min before workout)

also needs to add fats.

[daviess]

Originally Posted by vr4spd

My first cheat meal is going up in two hours I'm pretty stoked, I plan on going all out on this one since it is my first, but I punched everything into fitday and it is not even 200g of carbs and I doubt I'll even be able to get everything down as is. Additionally for anyone that has done this diet.

1.) About how long does it take you to rid yourself of the cheat meal? By that I mean go back down to the weight you were before the cheat and resume weight loss.

-Nate

like one day for me.
remem the cheat is essential for 2 reasons.. to refill your glycogen stores and stimulate your thyroid.. in turn stim your metabolism. so dont chicken out on it!! i eat 400g carbs in the day and i am 115lbs. it alll goes straight to my muscle. if u are worried, get a good carb depletion workout in b4 hand

Originally Posted by The_Club

since i found out about this program ive been looking to use it, and now that its summer i finally have the oppurtunity to start it up.

here is my meal schedule which i'll start next week, with some modifications to fit my budget

Meal 1
3 cooked eggs + yogurt

Meal 2
40g protein shake

Meal 3
Chicken breast + mixed beans

Meal 4
40g protein shake

Meal 5
Chicken/lean meat/salmon + salad

Meal 6
40g protein shake

just a few questions though. i do cardio in the mornings in the summer, so its alright to have meal 1 after that, right? also, for my lifting in the afternoon, which meal should be PreWO and which PostWO?

thanks!

you NEEED FATS in ALL YOUR MEALS with out it will cause and insulin spike, & u wont have the energy you need, this meal plan isnt bad for your protein veggie days..minus the yogurt prob. but get some udo's 3-6-9 oil >> http://www.florahealth.com/flora/hom...cts/R67980.asp and add at least 1/2-1 tbs to all your meals, or organic pnt/almond butter

[Patrice_Lumumba]

So the diet change doesn't change at all between workout and non workout days, correct?

[ste247]

Originally Posted by Patrice_Lumumba

So the diet change doesn't change at all between workout and non workout days, correct?

correct m8

[yoyohello]

any other thoughts on the refeed day rather than the meal?

[ste247]

Originally Posted by yoyohello

any other thoughts on the refeed day rather than the meal?

i would have a refeed day i was toying with the idea but was too far into the diet and too close to my show to change it but next month when i start again ill do a refeed day like daviess done while getting ready for her show, a refeed day is differant from a cheat day, a refeed is clean a cheat is dirty, if your not doin a comp then have a bit of junk on ye refeed day it wont hurt much imo.....

[yoyohello]

Originally Posted by ste247

i would have a refeed day i was toying with the idea but was too far into the diet and too close to my show to change it but next month when i start again ill do a refeed day like daviess done while getting ready for her show, a refeed day is differant from a cheat day, a refeed is clean a cheat is dirty, if your not doin a comp then have a bit of junk on ye refeed day it wont hurt much imo.....

i guess i'll toy around with the refeed day idea this week (today) and just see how my progress goes (seeing great results from the once per week cheat meal, but i have plenty of time to try new things)

[ste247]

Originally Posted by yoyohello

i guess i'll toy around with the refeed day idea this week (today) and just see how my progress goes (seeing great results from the once per week cheat meal, but i have plenty of time to try new things)

thats it m8 its trial and error you just have too find a method that works for you and stick with it, you will lose weight doing it either way

[Patrice_Lumumba]

I'm still confused over portion sizes tho, 150g of chicken which is around 4oz, that's fukn tiny! Not that I care, I just don't want to be undereating.

Also, for a 150g service of lean meat, is pre diced, lean stirfry meat measured out to 150g just as fine as having steak?

[yoyohello]

Originally Posted by Patrice_Lumumba

I'm still confused over portion sizes tho, 150g of chicken which is around 4oz, that's fukn tiny! Not that I care, I just don't want to be undereating.

Also, for a 150g service of lean meat, is pre diced, lean stirfry meat measured out to 150g just as fine as having steak?

what i did was i would start out with more (minimum 6 oz.) if i was having beef/chicken meal, and then i would just slowly cut back as weeks progress, as my weight gets lower. i keep my fats high though, probably a lot higher than most (130g-150g) at a starting bodyweight of 207 lbs. this has allowed me to keep my strength while losing weight. obviously as weeks go by you may need to re-adjust your macros for your weight but if you have the time, play around with it and see how your body responds

[Blitz n destroy]

Originally Posted by Goon44

This is a hardcore diet and everyone in your life will not understand your odd eating habits.

I was riding around with a friend about to hit a movie and I asked him to stop at this grocery store cuz I was hungry. I got 8oz of deli chicken and a can of almonds and ate it with a water while he ate his candy bar, and bagel chips washing them down with soda.

He didn't ask why I was eating it but it felt very weird hah

Haha one the many many weird situations while dieting. I was carrying grilled chicken in tin foil and a ziploc with almonds in it with me, and I had a cooler in my trunk filled with ice and chicken.

Originally Posted by The_Club

since i found out about this program ive been looking to use it, and now that its summer i finally have the oppurtunity to start it up.

here is my meal schedule which i'll start next week, with some modifications to fit my budget

Meal 1
3 cooked eggs + yogurt

Meal 2
40g protein shake

Meal 3
Chicken breast + mixed beans

Meal 4
40g protein shake

Meal 5
Chicken/lean meat/salmon + salad

Meal 6
40g protein shake

just a few questions though. i do cardio in the mornings in the summer, so its alright to have meal 1 after that, right? also, for my lifting in the afternoon, which meal should be PreWO and which PostWO?

thanks!

This is not this diet. You are missing alot of fat, and including 2 foods that are not allowed.

Originally Posted by Patrice_Lumumba

So the diet change doesn't change at all between workout and non workout days, correct?

Nope I changed the order of my meals just based on workout times and convenience.

Originally Posted by yoyohello

any other thoughts on the refeed day rather than the meal?

I still think you should stick with the cheat meal, but you can make it like 300g carbs from sweet potato/maple syrup/honey/pancakes if you want to keep it clean, maybe some white rice or stir fry.

Originally Posted by Patrice_Lumumba

I'm still confused over portion sizes tho, 150g of chicken which is around 4oz, that's fukn tiny! Not that I care, I just don't want to be undereating.

Also, for a 150g service of lean meat, is pre diced, lean stirfry meat measured out to 150g just as fine as having steak?

Just make sure it matches up with your macros. 4oz raw is typically 25-27g protein.

[Captain Sagara]

A friend of mine is doing this diet..I put him on the diet and it's working great...He has lost 9 pounds in 4 weeks,right on target and he is doing a 500grams of dirty carbs at the last meal on friday.He ends up looking great on saturday morning when he gets to train with me.
I'm dieting as well for 5 weeks now but i'm on carbs,i would disappear on this diet with my metabolism + T3 & Clen and trenb....I like my carbs but i envy his cheat meal

[the_determinator]

[QUOTE=Blitz n destroy;344876731]Haha one the many many weird situations while dieting. I was carrying grilled chicken in tin foil and a ziploc with almonds in it with me, and I had a cooler in my trunk filled with ice and chicken.


Lol I love these situations.. so many looks of WTF? and questioning. Last week I had a 8 hour road trip to go on and I prepared everything ready, had sealed bags of cooked chicken, almonds, cashews, a jar of peanut butter, 2 tins of tuna and a spoon, oh and water, a shaker and protein powder. It's all good fun

[superbuffgirl]

I'm 145lbs 13% BF...what would be the best dietary portions for KCD for me? Including carb reload?



[QUOTE=the_determinator;344900641]

Originally Posted by Blitz n destroy

Haha one the many many weird situations while dieting. I was carrying grilled chicken in tin foil and a ziploc with almonds in it with me, and I had a cooler in my trunk filled with ice and chicken.


Lol I love these situations.. so many looks of WTF? and questioning. Last week I had a 8 hour road trip to go on and I prepared everything ready, had sealed bags of cooked chicken, almonds, cashews, a jar of peanut butter, 2 tins of tuna and a spoon, oh and water, a shaker and protein powder. It's all good fun

[yoyohello]

Originally Posted by SickBoy_Cage

A friend of mine is doing this diet..I put him on the diet and it's working great...He has lost 9 pounds in 4 weeks,right on target and he is doing a 500grams of dirty carbs at the last meal on friday.He ends up looking great on saturday morning when he gets to train with me.
I'm dieting as well for 5 weeks now but i'm on carbs,i would disappear on this diet with my metabolism + T3 & Clen and trenb....I like my carbs but i envy his cheat meal

hey, do you compete? you mind if i PM you a few questions?

[Captain Sagara]

Originally Posted by yoyohello

hey, do you compete? you mind if i PM you a few questions?

no but i did this diet with good results already,feel free to PM

[ste247]

[QUOTE=superbuffgirl;344911511]I'm 145lbs 13% BF...what would be the best dietary portions for KCD for me? Including carb reload?



this diet is not a ckd lol

[ianianian]

did cheat meal last night

i feel like i looked twice as muscular when i woke up this morning

[ste247]

Originally Posted by ianianian

did cheat meal last night

i feel like i looked twice as muscular when i woke up this morning

you will m8 the carbs will hold water in your muscles making you look bigger, hence carbing up before a show, there is nothing like a cheat meal you count the hours down while your waiting for it lol

[vr4spd]

I had my first cheat yesterday, I was so looking forward to it and couldn't wait to get off work. I was actually shooting for the 500g limit but there was no way I could get down all the food. My buddy actually said he had never seen anyone eat so much food!

4 Pieces of french toast (2 thick slices 2 thin)
4 oz of syrup
1 tsp melted butter
1/2 ham and cheese omelet
4 hash brown patties w/ 4 packets of ketchup
1 mini turkey breakfast burrito
3 oz sliced sausage w/peppers
1 tablespoon blueberry fruit topping
2in x 2in slice of apple strudel

..I think thats about it. Ate it all. Right after I was done eating I felt really good, I'm pretty sure I had a head rush from all the sugar, then about 5 mins after that I had to head straight to the bathroom for a good while. Woke up super bloated and felt lethargic all day today. Currently pounding water.

[ledl2048]

Originally Posted by Esquire1982

i measure food after cooking. palumbo says the food weight is for cooked. dude, spinach is freakin awesome, 7 cal for 30g, eat it up! oh, and dont use the clen...send it to me!!

????? this was from page 174

[NoodlePDX]

Originally Posted by vr4spd

I had my first cheat yesterday, I was so looking forward to it and couldn't wait to get off work. I was actually shooting for the 500g limit but there was no way I could get down all the food. My buddy actually said he had never seen anyone eat so much food!

4 Pieces of french toast (2 thick slices 2 thin)
4 oz of syrup
1 tsp melted butter
1/2 ham and cheese omelet
4 hash brown patties w/ 4 packets of ketchup
1 mini turkey breakfast burrito
3 oz sliced sausage w/peppers
1 tablespoon blueberry fruit topping
2in x 2in slice of apple strudel

..I think thats about it. Ate it all. Right after I was done eating I felt really good, I'm pretty sure I had a head rush from all the sugar, then about 5 mins after that I had to head straight to the bathroom for a good while. Woke up super bloated and felt lethargic all day today. Currently pounding water.

congrats on reaching your first cheat! let's see pics next time

question on cheat meals: how long does it take for one to re-enter ketosis after a cheat meal? is it again in another 3-4 days or sooner than that? i'm just feeling unusually drowsy today and it's about 5 days after my first cheat last friday.

[vr4spd]

Originally Posted by The_Club

since i found out about this program ive been looking to use it, and now that its summer i finally have the oppurtunity to start it up.

here is my meal schedule which i'll start next week, with some modifications to fit my budget

Meal 1
3 cooked eggs + yogurt

Meal 2
40g protein shake

Meal 3
Chicken breast + mixed beans

Meal 4
40g protein shake

Meal 5
Chicken/lean meat/salmon + salad

Meal 6
40g protein shake

just a few questions though. i do cardio in the mornings in the summer, so its alright to have meal 1 after that, right? also, for my lifting in the afternoon, which meal should be PreWO and which PostWO?

thanks!

Ok, I'm sorry I have to beat this dead horse too.

1.) As blitz said this is not DAVES diet. You are missing the staple which is FAT. I suggest using the example posted on Pg. 1 and adjusting the portion sizes based on body weight ( .6g FAT/lb & 1.5g Pro/lb).

2.) There is no Pre/Post work out meal. All the meals are interchangeable and can be swapped around however you choose.

Hope this helps

-Nate

[vr4spd]

Originally Posted by NoodlePDX

congrats on reaching your first cheat! let's see pics next time

question on cheat meals: how long does it take for one to re-enter ketosis after a cheat meal? is it again in another 3-4 days or sooner than that? i'm just feeling unusually drowsy today and it's about 5 days after my first cheat last friday.

I've heard as little as 4-5 hours, but you can count on being in Ketosis when you wake up in the morning.

[DE_58]

Originally Posted by vr4spd

I've heard as little as 4-5 hours, but you can count on being in Ketosis when you wake up in the morning.

am i crazy, or do morning-after-refeed pisses smell like straight kerosene? They are always the strongest, haha.

[The_Club]

Originally Posted by vr4spd

Ok, I'm sorry I have to beat this dead horse too.

1.) As blitz said this is not DAVES diet. You are missing the staple which is FAT. I suggest using the example posted on Pg. 1 and adjusting the portion sizes based on body weight ( .6g FAT/lb & 1.5g Pro/lb).

2.) There is no Pre/Post work out meal. All the meals are interchangeable and can be swapped around however you choose.

Hope this helps

-Nate

thanks. i already add pb to my shakes, so i didnt bother writing that in. i also take fish oil, flax seed oil, multivitamin, etc. in the mornings as well.

its good to know the interchangeable meal tidbit.

[Goon44]

Originally Posted by vr4spd

I was actually shooting for the 500g limit but there was no way I could get down all the food

every single cheat I try to eat as much as i can, satisfy all my cravings. It always ends up with me feeling sick and having like 1/2 the food left lol

[vr4spd]

Originally Posted by Goon44

every single cheat I try to eat as much as i can, satisfy all my cravings. It always ends up with me feeling sick and having like 1/2 the food left lol

Since I waited two weeks for this one, I went all out. Next week however, I'm going to kick it down a notch. One thing I've noticed at least for me anyways is when it comes to cheating, something I think I want usually turns out to be not as satisfying as I had initially hoped. Maybe next week I'll just eat 500g of carbs worth of cookies lol.

[Patrice_Lumumba]

So is salt/seasoning okay on this diet? Like there is this lemon pepper seasoning, it's salty and ****, but can I flavour my chicken/beef with that?