Dave Palumbo's Cutting Diet for Women.

[Victoria1990]

Starting: 29/10/09

Stats:

Height: 169cm.
Weight: 69.2kg.
Bodyfat: ?%

Measurements - 28/10/09
Neck: 14 Inches
Bicep: 10.5 Inches
Chest: 36 Inches
Waist: 31 Inches
Hip: 38.5 Inches
Thigh: 23.5 Inches
Calf: 13.5 Inches

_________________________________________________


Version One
Meal One: 2 Scoops of Horley's Ripped Factors.
Meal Two: 12 Egg Whites + 42g Spinach.
Meal Three: 170g Turkey Breast + 100g Asparagus, Raw.
Meal Four: 2 Scoops of Horley's Ripped Factors.
Meal Five: 12 Egg Whites + 100g Broccoli.

Version Two
Meal One: 2 Whole Eggs + 6 Egg Whites.
Meal Two: 1 Scoop of Horley's Ripped Factors + 1 Tbsp of Natty PB
Meal Three: 170g Chicken Breast + 28g of Almonds, Cashews or Walnuts.
Meal Four: 170g Salmon OR Red Meat + Green Salad with Olive or Mac Oil and Vinegar.
Meal Five: I Scoop of Horley's Ripped Factors + 1 Tbsp Natty PB

Note:
-With the eggs, I am going to use Omega Enriched eggs for the whole eggs only. The whites will come from normal eggs. (Otherwise I am going to have to start selling my internal organs for food money!)

__________________________________________________ _________

Training

LISS Cardio every morning for about 30 minutes on an empty stomach. Also going to take 1000mg L-Carnitine beforehand.

In the afternoons in between Meal 4 and 5 since I don't have access to a gym can I am doing Bodyweight only exercises (I do have dumbells though, they aren't very heavy.)


Program: At least three times a week. No rests between exercises.

- 10-25x Spider Push-ups.
- 20x Walking Lunges (10 each side)
- 10x Renegade Rows.
- 20x Spider Climbs
- Wall Squat. (45 Seconds)
- Plank (60 Seconds)

Then repeat THREE times with a TWO MINUTE rest in between each set.

[Victoria1990]

Today:
M1: 2x Horley's Ripped.
M2: 12 Egg Whites with 42g Spinach.
M3: 170g Turkey Breast with 100g Asparagus and 100g Broccoli.
M4: 2x Horley's Ripped.
M5: 12 Egg Whites with 100g Broccoli.

__________________________________________________

FAR FREAKIN OUT MAN! I have never been that full! Hahaha, by M4 I wanted to throw up so bad and I managed to choke down M5. Only god knows how... I only ate 1,300 and not even I don't think it reaches that I think it's just under.

Right now I just feel so over stuffed and fat. Hahaha, but I think some of it is water retention too because of TOTM. lol great! *Not*

Ahhh, I did 2 hours of walking this morning on an empty stomach with L-Carnitine taken 15mins before and so far only 10 Spider Push-ups.

I.AM.JUST.SO.FULL.

I even have a headache from it lol. Anyone else experienced this over full feeling??

Woo! But it's 'Fat day' tomorrow!! I love my fats!! Makes me a happy girl!

[Victoria1990]

Today:
M1: 2x Horley's Ripped + 2 Tbsp Natty Peanut Butter.
M2: 160g Chicken Thigh + 100g Broccoli + 1 Tbsp Olive Oil + 1 Tbsp Balsamic.
M3: 160g Salmon + 2 cups of Dark Leafy Greens + 80g Asparagus.
M4: 2x Horley's Ripped + 2 Tbsp Natty Peanut Butter.
M5: -

__________________________________________________ _____
1000mg L- Carnitine taken before walking this morning. I walked for about 1 hour. Planning on doing Spider Push-Ups later on and hopefully completing a full body weight workout. I just love the Push-Up's, idk why either.

My strength and stamina have increased greatly as well as motivation and energy! Normally if I didn't stick to the diet completely I would have slipped and probably binged and called it a 'carb-up' day. With this program it's different I know the meals are interchangable so I can just switch it up and adjust it to my day. Which is ace!

Keto always has and always will work for me.
Carbs don't like me and I don't like them!

[Victoria1990]

'Cheat day' is in two weeks. I really want some fruit!! I really like how simple this diet is, the only problem I'm having is that I get extremely full after about M3. Hmmm...

Maybe I should be taking Progress Photos or something to see how I am changing? I'm am definitely seeing changes even 2 days in. My arms are starting to show definition again and I have an outline back on my stomach.

I really want to go from my runs after work when I get home! Just wanna stick my earphones in my ear, crank up the rock and run as hard as I can but my BPM isn't allowed to go over 120. Hahaha, sucks.

[bryanm74]

Keep it up. Doing great. Just keep moving forward.

[Victoria1990]

Originally Posted by bryanm74

Keep it up. Doing great. Just keep moving forward.

Hey thanks!

[Victoria1990]

Today:
M1: 2x Horley's Ripped with 1 Tbsp Natural Peanut Butter.
M2: 170g Chicken with 2 Omega-Enriched Eggs + 42g Spinach + 50g Broccoli.
M3: 2x Horley's Ripped with 1 Tbsp Natural Peanut Butter.
M4: 170g Salmon with 2 Omega-Enriched Eggs + 42g Spinach + 50g Broccoli.
M5: 2x Horley's Ripped with 1 Tbsp Natural Peanut Butter.

I had to squeeze in the last one as a shake!

[Victoria1990]

Hell yes! My friends and I went to Macca's (McDonald's) and I stayed true to what I want!! I didn't eat anything from there!



I feel really good about it too!

[Victoria1990]

Today (Pre-Planned)

Food:
M1: 1x Horley's Ripped + 2 Tbsp of Natural Peanut Butter.
M2: 2 Omega Enriched Egg's + 50g Salmon + 42g Spinach + 50g Broccoli.
M3: 1x Horley's Ripped + 2 Tbsp of Natural Peanut Butter.
M4: 2 Omega Enriched Egg's + 50g Chicken Thigh + 42g Spinach + 50g Broccoli.
M5: -

Training:
1 Hour of LISS Cardio + L-Carnitine.
However much Bodyweight Training I can do!

__________________________________________________ ___________________

This cutting diet is working really fast despite me eating 2000+ calories some days. The next morning I still lose weight. I'm not used to eating this much either, well I am but it's all crappy junk foods. I haven't eaten this well since forever! I'm definitely seeing some changes in my body composition, I'm seeing lean muscle that I haven't seen in about 1.5 years!

But I have also:
- Sworn off drinking alcohol.
- Don't drink soft drink anymore, not even diet ones.
- Given up on chew gum.
- Given up Protein Bars.

So it's all good really. I used to get breakouts sometimes too and now my face is alot clearer, skin tone has evened out somewhat too, my eye's are bluer and brighter (or so I've been told) Umm, and a whole other bunch of stuff too! Just by cutting out Sugar and Carbs! My energy is through the roof!

Oh, and I have a question...

What's wrong with eating animal organs and stuff?
I was walking past the meat section yesterday morning and they had Lamb Hearts for heaps cheap. Is it bad for human's to eat? Not enough Protein or something?

Whats wrong with it? Do people eat animal organs?

[mearsa30]

nothing is wrong with it, and loads of people eat them such as steak and kidney pie.

i think the main thing is people are put off from eating organs as its a little more creepy to some than just eating the muscle and flesh.

also how do you think the l-carnitine is working for you? and have you been doing 1hr of cardio from the very beginning or from the start of this log as i think i will need to do 1hr soon just i dont want to if i can get away with doing 40mins and wondering if you think you will have to increase your cardio?

[Victoria1990]

L-Carnitine is seriously worth it in my opinion.

Ummm, well I walk EVERYWHERE. I can walk up to 6 hours a day but at least 1 hour a day is absolute minimum for me. I will probably hit a wall soon and have to step up the cardio to see some changes, and I would be pretty cool with it anyway because it's going to get me to my goals faster. When upping Cardio stops working then I will completely switch my diet.

All coupled with resistance training, of course!

It's killing me I can't do HIIT though...

[Victoria1990]

Today

Food:
M1: 2x Eco Eggs + 170g Chicken + 42g Spinach + 100g Broccoli + 1 Tbsp Peanut Butter.
M2: 1x Horley's Ripped + 1 Tbsp Peanut Butter.
M3: 2x Eco Eggs + 50g Salmon + 42g Spinach + 1 Tbsp Peanut Butter.
M4: 1x Horley's Ripped + 1 Tbsp Peanut Butter.
M5: 1/4 Roast Chicken.

Training:
1 Hour Walking with L-Carnitine.
12 Spider Push-ups.
Random Jumping Jacks and High Knees at work. LOL

__________________________________________________ ____________

I want to get a more solid training routine in. Haha, I'm only attracted to Spider Push-Ups!!!

[ste247]

hay good work i would keep the cardio to a minimal then when you hit a wall up the cardio then if you hit a wall again add a fat burner, adjusting the diet should allways be the last thing you do, unless your adjusting it once per week as you lose weight, if you change the diet say in 8 weeks time it could have a massive affect on your body and you could end up dieting loads of muscle away.........either way you seem pretty motivated so props to you.....

[Yates Row T]

overall nice setup. I am not very familiar with Palumbos diet style but is there any reason u are neglecting almonds, olive oil and coconut oil as ur main source of fats.

im finding myself with my keto diet consistency is key

[kudostojen]

i'm going to be following this log. i can't wait to see your results.

[thenewmrsj]

x 2

Very interested to know your progress on this.

[Victoria1990]

Originally Posted by ste247

hay good work i would keep the cardio to a minimal then when you hit a wall up the cardio then if you hit a wall again add a fat burner, adjusting the diet should allways be the last thing you do, unless your adjusting it once per week as you lose weight, if you change the diet say in 8 weeks time it could have a massive affect on your body and you could end up dieting loads of muscle away.........either way you seem pretty motivated so props to you.....

Thanks I can't help doing lots of Cardio because I walk everywhere hahaha! I don't know if I want to rely on Thermo's to get the job done. Idk maybe it's just me. lol

Thanks for the advice though!

Originally Posted by Yates Row T

overall nice setup. I am not very familiar with Palumbos diet style but is there any reason u are neglecting almonds, olive oil and coconut oil as ur main source of fats.

im finding myself with my keto diet consistency is key

Not really, it's just I have a jar of Natural Peanut Butter to use up! Olive I use sometimes but I was actually thinking of giving Coconut Oil a go after the PB runs out.

I'll buy some Coconut Oil tomorrow! Have you used it before?

Originally Posted by kudostojen

i'm going to be following this log. i can't wait to see your results.

Originally Posted by thenewmrsj

x 2

Very interested to know your progress on this.

Hey thanks! It is going to be a great motivator having you guys following! If you want me to post progress pictures let me know! (My post count needs to reach at least 30 first)

I'm not sure if I should take them with my measurements weekly or fornightly. I'm slighty
swaying with fortnightly... What do you think?


Thanks everyone for the support!

[greekcosta]

Hey Victoria 1990,

good to see another aussie here.
i have been following Dave's diet for 3 weeks now (for men) with great results.
just stick at it and try not to deviate from the plan.

good luck..

PS- the grand angus burger from maccas is a killer cheat meal

[Victoria1990]

Originally Posted by greekcosta

Hey Victoria 1990,

good to see another aussie here.
i have been following Dave's diet for 3 weeks now (for men) with great results.
just stick at it and try not to deviate from the plan.

good luck..

PS- the grand angus burger from maccas is a killer cheat meal

Congrats on doing so well on the plan so far!
How long are you going to follow it for?

Yeah, I'm feeling out the diet so far trying to see what I can and can't do, etc. I'm going to stick more to the original outline this week and try and follow it exactly.

Hahahaha, I don't get a cheat meal for another week yet!!!

*Drools at Angus Burger* lol


__________________________________________________ _______________

Today

Food:
M1: 2 Eco Eggs + 2 Tbsp Natural Peanut Butter.
M2: 120g Chicken Thigh + 100g Broccoli
M3: 120g Chicken Thigh + 50g Broccoli.
M4: 120g Chicken Thigh + 2 Tbsp Natural Peanut Butter
M5: -

Once again I can't fit in M5. I'm just so full! Try and try again until you succeed!! Way too much PB today. It helps me hit my Macro's in both the Protein and Fat departments but still I'm not thinking it's good to have so much. This week I'm going to be really focused and strict. I want these results, I am seeing a little difference between now and almost 5 days ago. Just imagine 5 weeks away if I keep motivation and focus! Hell yes!!

Training:
5+ Hours of really active walking today. Jeez... Maybe cut that down too?
I NEED to make time for my bodyweight routine. I'll make that a key thing this week.



God, I love my GEORGE FOREMAN GRILL!! It's so freaken easy! I'm thinking of buying the massive one so I can just have a cook off day and keep the smaller one at work. Mwahahaha!! I don't really have cravings on this diet, but having said that I am almost hitting 2000+ calorie days sometimes, and it's all nutritious.

Energy is STILL pumping, but as I said before my body loves me when I don't do carbs. Keto is a lifestyle for me, it's just what gets my fire burning. Carbs make me angry and send me to sleep!! Skin is looking GREAT as well! It's definitely the FO + EPO combo in the morning! With the Salmon some days really does help.


I'm very pleased with how things are going but I feel like I have alot more to improve before I really start getting going with this. A week is almost up and I think I have almost sussed out everything I need to.

So now I can go hard!!

[Yates Row T]

Coconut oil is awesome i throw it in my protein shakes 2-3 times a day

[Victoria1990]

Originally Posted by Yates Row T

Coconut oil is awesome i throw it in my protein shakes 2-3 times a day

Wooooooooowwww, I bought some today and put it in my protein shake.... It was SO FREAKEN GOOD!!! Goodbye Natural Peanut Butter!! Thanks heaps for the Coconut Oil advice! You totally made my day!!


__________________________________________________ _________

Supps:
5ml OmegaSure Fish Oil.
5ml Evening Primrose Oil.

Nutrition:
M1: 170g Chicken Thigh + 100g Broccoli + 1 Tbsp Natural Peanut Butter.
M2: 1x Horley's Ripped with Extra Virgin Coconut Oil <<< SERIOUSLY TRY IT!!
M3: 2 HB Eggs + 1 Tbsp Peanut Butter + 200g Cauliflower. << Yolk was still soft and gooey!! OM NOM NOM!!
M4: 170g Chicken Thigh + 50g Cauliflower.
M5: -

Training:
2 Hours of LISS.
30 Min of carrying around 6+kg of shopping!
20x Spider Push-Ups
20x Jumping Lunges


I'm annoyed that I can't fit M5 in. Although my energy levels are awesome! Oh and seriously everyone try that Coconut Oil!!! It was so awesome in my protein shake!! I always have mine in water anyway and I have gotten used to the taste but this made it smoother and just more awesome all round!!

Wooo!! This is going great!!

Oh, I'm ditching the Peanut Butter and replacing it with the Coconut Oil!

[Yates Row T]

Told u ha. In a chocolate shake it tastes awesome and provides some decent energy.

[Victoria1990]

Peanut butter binge!!
NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!

WTF did I do that for?
I don't even like Peanut Butter that much... Hahaha.
My first fall off the wagon for this log what 5 days in?
Pathetic! LOL

Mkkay, I thought about what I did long and hard and tried to come up with reasons why on earth I would do that... This is what I'm thinking:

1. I'm on my days off from work = Un-organised which leads to frustration and that lead me to the PB Jar?
2. I didn't plan the night before = I wasn't deadset in what I was eating today which meant I was in half a mind.
3. I want to run so bad = If I overeat I therefore have to go for a long run to make up for what I ate. *Subconsious mind doing it's dirty work* lol.
4. I didn't brush my teeth after my last meal of the day = Some weird thing I have to do to feel clean. Haha.

I think it was a mixture of these things and you know what?
It's okay... I'm still learning and feeling out this diet and it's only coming up to the end of the 1st week.

But here is my issue, I'm pretty sure I ate 4000+ calories today.

Options:
1. Intermittant Fast tomorrow and the next day making up for the surplus of calories and start fresh.
2. Continue on like it never happened and skip the next couple of cheat meals.
3. Meat and Egg Fast - Around 1,200 Calories.
4. Fat Fast - 80% Fat every meal around 1,200 Calories.

Personally I feel dirty, overfull and fat right now. I want to IF for the next 48 hours and start anew. It will give me time to think and plan the following weeks of this diet to make sure this doesn't happen again. Just to get back in my groove I had going.

Anyone against the idea of IF'ing to make up for it?

[Victoria1990]

Originally Posted by Yates Row T

Told u ha. In a chocolate shake it tastes awesome and provides some decent energy.

Hahaha yeah it was awesome! I have a chocolate shake too and it was great! Oh do you get tons of energy after you have it. It happened to me and I got really hot!

Thermic activity at it's most awesome! Woo!

[thenewmrsj]

I would take option 2. Continue on.

Obviously you cheated for a reason? But punishing yourself for it, isn't going to make you want to keep to your diet, especially only 5 days in.

Give yourself a slap on the wrist, and plan better next time. I find on my days off work are the easiest to slip up, sometimes I even pre-prepare my meals, so I know that what I will eat will be right.

[Victoria1990]

Originally Posted by thenewmrsj

I would take option 2. Continue on.

Obviously you cheated for a reason? But punishing yourself for it, isn't going to make you want to keep to your diet, especially only 5 days in.

Give yourself a slap on the wrist, and plan better next time. I find on my days off work are the easiest to slip up, sometimes I even pre-prepare my meals, so I know that what I will eat will be right.

Good point thenewmrsj! Will do!
Are you following any type of plan atm?

__________________________________________________ _______________________

Funny enough, this morning I got on the scales and I LOST WEIGHT! Also looking much leaner all around.

Despite Fitday saying 4000+ calories...

Okay, I'm thinking this happened:
1. The water that fills up in your fat cell that happens when you diet down, I had like a 're-reed' and my body flushed the water out of the fat cells.
2. I still kept under 30g net carbs, it was just Protein and Fat I was munchin on and my body obviously needed more then I was giving it despite almost hitting 2000 Calories daily. (All that walking, I suppose.)


Okay, as thenewmrsj recommended I'm just going to stick to the original plan and sacrifice my cheat meal next week!


Today will go as follows:
M1: 1x Horley's Ripped + 1 Tbsp Extra Virgin Coconut Oil.
M2: 1-2 x HB Eco Eggs + 3 Egg Whites.
M3: 1x Horley's Ripped + 1 Tbsp Extra Virgin Coconut Oil.
M4: 170g Chicken Thigh + 200g Cauliflower + 100g Broccoli.
M5: 1x Horley's Ripped.

Wow, I'm pretty lucky to have dropped weight after that. I thought it was going to be like a 2kg gain or something like that!

Our bodies work in strange ways sometimes....

[thenewmrsj]

Yes its called the "freak out before the wedding plan".

Haha no, just controlling my calories and doing 3 heavy lifting sessions a week, and 3 x HIIT sessions. Its really working, I just wish that I had started earlier. Never thought there was such a huge correlation between exercise and diet, until I started logging it on fitday and on bb.com

Its pretty easy for me to maintain this style of eating actually now - its just a lot of pre planning meals, and being a bit more prepared than I normally am.

Im sticking to 1300 - 1400 cals most days, no more than 100g carbs. I still seem to have some ketosis symptoms at this level of carbs, so I'm pretty happy with that. I guess my body was just used to eating so much carbs! But am looking to do a more keto style when I get into it hardcore when we're back from honeymoon.

[thenewmrsj]

P.S. You might need your cheat meal next week to restore your glycogen levels in muscle. Otherwise your workouts might be crap. Just see how you feel - as long as you don't go over in cals - a "carb up" should be fine.

[Victoria1990]

Originally Posted by thenewmrsj

Yes its called the "freak out before the wedding plan".

Haha no, just controlling my calories and doing 3 heavy lifting sessions a week, and 3 x HIIT sessions. Its really working, I just wish that I had started earlier. Never thought there was such a huge correlation between exercise and diet, until I started logging it on fitday and on bb.com

Its pretty easy for me to maintain this style of eating actually now - its just a lot of pre planning meals, and being a bit more prepared than I normally am.

Im sticking to 1300 - 1400 cals most days, no more than 100g carbs. I still seem to have some ketosis symptoms at this level of carbs, so I'm pretty happy with that. I guess my body was just used to eating so much carbs! But am looking to do a more keto style when I get into it hardcore when we're back from honeymoon.

OH WOW!! Thats so exciting!!! Hehe, I love weddings!

HIIT is GREAT! I'm struggling not to do it on this plan! lol It's amazing how one compliments each other, and it feels great when you hit the sweet spot when you have them both completely zoned together!

Nawww! It's going to be so lovely for you! I'm sure you are going to look absolutley STUNNING when your big day arrives!

Have you made a Log? I wanna follow yours now!

Originally Posted by thenewmrsj

P.S. You might need your cheat meal next week to restore your glycogen levels in muscle. Otherwise your workouts might be crap. Just see how you feel - as long as you don't go over in cals - a "carb up" should be fine.

Ehhh, carbs my arch nemises. I wish I never had to do them hahaha. But yeah I see your point!

[Victoria1990]

Today

Supplements:
5ml OmegaSure Fish Oil.
5ml Evening Primrose Oil.

Food:
M1: 1x Horley's Ripped + 1 Tbsp Coconut Oil.
M2: 170g Chicken Thigh + 100g Raw Broccoli.
M3:1x Horley's Ripped + 1 Tbsp Coconut Oil.
M4: 170g Chicken Thigh + 400g Raw Cauliflower.


Training:
I did this twice with a 2min rest in between!
60 Jumping Jacks
30 High Knees
12 Spider Push-Ups
50 Jumping Lunges (25 each side)
20 Mountain Climbers
10 Burpees
10 Tricep Dips