Outline of Dave Palumbo's Diet For Cutting

[kirchner925]

right now i eat the following:

Protein / Veggie days
sea salt on every meal but not on sludge
M1. 1 and a half cups Egg Whites International (approx 12 egg whites)

M2. 1 scoop Quattro (sludge version) approx 30g of protein in this NO PB

M3. 6oz Tilapia and 6oz Asparagus

M4. 1 scoop Quattro (sludge version) approx 30g of protein in this NO PB

M5. 6oz Tilapia and 6oz Asparagus

M2. 1 scoop Quattro (sludge version) approx 30g of protein in this

Protein / Fat day
sea salt on every meal but not on sludge
M1. 5 whole Omega 3 eggs and a half cup Egg Whites International.

M2. 6oz Top Sirloin 1 big ass handful of baby leaf spinach.. these 2 together are fantastic!

M3. SLUDGE (1 scoops Quattro 1 tbls natty PB)

M4. 6oz Tilapia and 25 Almonds

M5. SLUDGE (1 scoops Quattro 1 tbls natty PB) also my PWO shake

M6. 6oz Tilapia and 25 Almonds

Water is at a gallon but i will increase to 2 gallons soon. I also sip on Diet Mt. Dew to help me feel full. I have a HUGE appetite so i am constantly hungry and the carbonation help me feel full.

for the p/v days do you take fish oil or no?

[sanman00]

on the begininng of this thread someone said that one tablespoon of pb for a 200 pnd guy was wrong...that it is supposed to be 1.5. That is why i am asking

[HairyScandinavian]

on the begininng of this thread someone said that one tablespoon of pb for a 200 pnd guy was wrong...that it is supposed to be 1.5. That is why i am asking

That's correct, it's supposed to be 1.5. See the ? there the copy/paste got messed up or something.

[HairyScandinavian]

I just started this diet and had a few questions

1) I dont eat red meat so for the fatty protein meal i have been having salmon. If I don't want to eat salmon every night, is there any way I could supplement grilled chicken mabey just add more olive oil to make up for the diffrence in fat?

2) I have been using elite protein isolate for the shakes. Each scoop contains 2g of carbs. Is that too much?

3)for a 200 pnd man it is 1.5 tablespoons of natural pb with the shakes and 1/2 cup of nuts with the lean protein meal?

1) All meals are interchangeable, so you can just swap out another meal of your liking.

2) Me, I'd use it up and then buy an isolate with zero carbs or maybe something like Scivation with 1g carb/scoop. You'll most likely be fine, but if you start making exceptions in too many areas you may end up not having the results so I like to be sure everything I can control is in order.

3) Yes 1.5 tbsp/.5 cup

EDIT: If there's any questions on quantities of food just run the numbers.
Protein: 200 lb dude * 1.5 grams = 300 grams per day / 6 meals = 50 grams per meal
Fats: 200 lb dude * .5 grams = 100 grams per day / 6 meals = 16.66 grams per meal (I think that's actually 2 tbsp PB)

[kirchner925]

That's correct, it's supposed to be 1.5. See the ? there the copy/paste got messed up or something.

how does the ? translate into .5 when paste something and it gets messed up?

[HairyScandinavian]

how does the ? translate into .5 when paste something and it gets messed up?

Likely it was copy/pasted into a word doc or something before posting because what the first post was is a huge compilation of various posts from the MD thread, word likely didn't have a character in a certain font or something and wigged out. Anyhow, info is not based on the fact that there's a ? in there, it's based on the 120 or so pages I read on the MD forums before my eyes began to bleed and I couldn't go anymore. LOL EDIT: and the fact that 1 tbsp of PB is only like 8 or 9 grams of fat and that doesn't add up.

[BB2K]

for the p/v days do you take fish oil or no?

yes. I take 3 fish oil gel caps a day. with meal 1, 3 and 6

[BigBoyAdd]

In fish oil gel how meny kcals/fats are in these ???

[GApump]

oh lawd, first cheat meal tonight! I was planning on holding it off until this weekend, but I'm feeling really worn down today after PT so I think I'm going to go ahead and do the damn thing

[kirchner925]

In fish oil gel how meny kcals/fats are in these ???

Look on the back of the fish oil you got, it really depends on the company and how many mg are in each dose. But my fish oil right now has 20cal and 2g fat

[supsup]

Coming off a bulk, just wondering do I go straight from 4000 calories 40/40/20
right into David Palumbos keto diet? Or should I switch to 4k calories with 60/30/10 then scale it down 300 calories a week from there.

Please help!

[ChopperDave]

Dive right in.

[BigBoyAdd]

Ok: Hows this looking (V1)

Meal 01:
Egg omelette
(4 whole eggs 2 whites)

----

Meal 02:
2 scoops of whey (in water)
2 Tea-spoon of peanut butter (no suger)

----

Meal 03:
8oz chciken breast, 2 Table-spoons tomatos,
in a low carb tortilla wrap.

----

Meal 04:
2 scoops of whey (in water)
2 Tea-spoon of peanut butter (no suger)

----

Meal 05:
4 85% pork sausagues with 2
scrambled egg & sum veg

----

Meal 06:
2 scoops of whey (in water)
2 Tea-spoon of peanut butter (no suger)

Doing tw mac breakdown as wee speak, carbs are just under 50grams, I will shoot for 40grams by dropping a few things such a tomato & veg. Also I will take 1 m-vitarmins and 4 fish oil caps a day. Goa is to get to 15/12 % BF on this diet, still hoping I can do this in 12weeks ???

[HairyScandinavian]

How's it look? Looks like you didn't even finish reading the first post. See bold below.

Ok: Hows this looking (V1)

Meal 01:
Egg omelette
(4 whole eggs 2 whites)
probably not enough food unless you're loading the omelet up with other stuff, which is probably not allowed.

----

Meal 02:
2 scoops of whey (in water)
2 Tea-spoon of peanut butter (no suger)
you're short on PB, probably short on whey depending on how much is in a "scoop"

----

Meal 03:
8oz chciken breast, 2 Table-spoons tomatos,
in a low carb tortilla wrap.
ummm, tomato and tortilla = NO... Where are your fats?

----

Meal 04:
2 scoops of whey (in water)
2 Tea-spoon of peanut butter (no suger)

----

Meal 05:
4 85% pork sausagues with 2
scrambled egg & sum veg
any idea how the macros break down in those port sausages? Probably gonna end up short on protein and high on fat maybe? Check them out...

----

Meal 06:
2 scoops of whey (in water)
2 Tea-spoon of peanut butter (no suger)

Doing tw mac breakdown as wee speak, carbs are just under 50grams, I will shoot for 40grams by dropping a few things such a tomato & veg. Also I will take 1 m-vitarmins and 4 fish oil caps a day. Goa is to get to 15/12 % BF on this diet, still hoping I can do this in 12weeks ???

[BigBoyAdd]

How's it look? Looks like you didn't even finish reading the first post. See bold below.

Thanks for the feedback


Meal 1:
does feel to little ?

----

Meal 2/4/6:
The protein is 25grams a scoop x2 so that 50grams, as for PB should this be table-spoons ?

----

Meal 5:
pork sausagues they are the best. Per 100grams p22/c2/f12, 4sausagues =200grams. The fat level will be lower de-pending on how they are cooked.

[sanman00]

is a red line drink ok on this diet before the workout? They have no calories, carbs, or sugars.

[HairyScandinavian]

Thanks for the feedback


Meal 1:
does feel to little ?

----

Meal 2/4/6:
The protein is 25grams a scoop x2 so that 50grams, as for PB should this be table-spoons ?

----

Meal 5:
pork sausagues they are the best. Per 100grams p22/c2/f12, 4sausagues =200grams. The fat level will be lower de-pending on how they are cooked.

Run the numbers man, it's really easy to piece it all together:
weight * 1.5 / 6 = protein per meal
weight * .5 / 6 = fat per meal

is a red line drink ok on this diet before the workout? They have no calories, carbs, or sugars.

stims?

[sanman00]

ya it is a energy drink

[HairyScandinavian]

ya it is a energy drink

stims = no dice, other than a small amount of caffeine

[sanman00]

Oh well I guess no redline anymore. I am also going to have to change my protein to the zero carb stuff. Right now the protein I am taking has 2 grams of carbs in each scoop. I am on day five of the diet and just tried my first ketostix and only came up trace. Mabey the zero carb protein will do the trick. Also should I be taking fish oil pills and fiber? If so which form of fiber has no carbs?

[IrishMarine0311]

Hey guys I'm not new to working out, I've served in the Marines and been a firefighter, but this bodybuilding is taking my normal workouts to a whole new level...so forgive the n00b questions. They've probably already been answered anyway, but I'm not reading the entire thread.

I know the cardio is seperate from the normal workout, is it recommended to do cardio in the AM and then do the weightlifting in the PM? Or does it really matter as long as you're not doing them in the same session?

And has the diet on page 1 been updated at all over the past 100 somethin pages? I'm going to follow the page 1 diet unless someone says otherwise.

When alternating between protein/fat and protein/vegetables, will the frequency affect your diet? For instance, go one week all protein/fat and switch the next week? Or is it better to alternate every other day?

[kirchner925]

Oh well I guess no redline anymore. I am also going to have to change my protein to the zero carb stuff. Right now the protein I am taking has 2 grams of carbs in each scoop. I am on day five of the diet and just tried my first ketostix and only came up trace. Mabey the zero carb protein will do the trick. Also should I be taking fish oil pills and fiber? If so which form of fiber has no carbs?

Fiber is a type of carbs, if you can't afford the zero carb protein go with scivation whey 1 carb per scoop. But anyways how many carbs are you getting in a day?

[kirchner925]

Hey guys I'm not new to working out, I've served in the Marines and been a firefighter, but this bodybuilding is taking my normal workouts to a whole new level...so forgive the n00b questions. They've probably already been answered anyway, but I'm not reading the entire thread.

I know the cardio is seperate from the normal workout, is it recommended to do cardio in the AM and then do the weightlifting in the PM? Or does it really matter as long as you're not doing them in the same session?

And has the diet on page 1 been updated at all over the past 100 somethin pages? I'm going to follow the page 1 diet unless someone says otherwise.

When alternating between protein/fat and protein/vegetables, will the frequency affect your diet? For instance, go one week all protein/fat and switch the next week? Or is it better to alternate every other day?

1: Do cardio starting off at 30 minutes in the morning fasted, and 30 minutes after workout.
2:No the diet is still the same.
3: I think it is 3 days p/v and 1 day p/f, but only do that if the progress is slowing down or at a stop. Until then stick with the diet plan on the first page.

[sanman00]

Fiber is a type of carbs, if you can't afford the zero carb protein go with scivation whey 1 carb per scoop. But anyways how many carbs are you getting in a day?

I am following the diet for a 200 pound guy on the first page. I will buy the zero carb protein. So what type of fiber do you suggest?

[IrishMarine0311]

1: Do cardio starting off at 30 minutes in the morning fasted, and 30 minutes after workout.
2:No the diet is still the same.
3: I think it is 3 days p/v and 1 day p/f, but only do that if the progress is slowing down or at a stop. Until then stick with the diet plan on the first page.

Thanks.

sanman, I personally like the scivation whey, makes a good sludge!

I'm seeing a big emphasis placed on fiber, has anyone tried mixing Psyllium Husk Powder in their protein shakes?

[kirchner925]

Thanks.

sanman, I personally like the scivation whey, makes a good sludge!

I'm seeing a big emphasis placed on fiber, has anyone tried mixing Psyllium Husk Powder in their protein shakes?

Ya, I personally don't like it. I can't really describe how it turns out but it is kinda clumpy

[kirchner925]

I am following the diet for a 200 pound guy on the first page. I will buy the zero carb protein. So what type of fiber do you suggest?

I personally have Now psyllium husk powder, but you can get others.

[sanman00]

I personally have Now psyllium husk powder, but you can get others.

i just looked at the label for psyllium husk powder and it has 4.5 grams of carbs per serving. 2x per day would be 9 extra grams. That is not too much?

[kirchner925]

i just looked at the label for psyllium husk powder and it has 4.5 grams of carbs per serving. 2x per day would be 9 extra grams. That is not too much?

Well what are your carbs at each day anyways?

[sanman00]

Well what are your carbs at each day anyways?

like i said i am following the diet for 200 pound guy on first page. so whatever that comes to. i think around 40