Outline of Dave Palumbo's Diet for cutting

[McGillacutty]

ill have to try that lol........

def give it a shot... patty it up, season it, grill it.

it's delicious, and has great macros.

[paki123]

God i feel dumb because it is asked this a million times, but is it maximum 5g carbs per meal?

[ste247]

God i feel dumb because it is asked this a million times, but is it maximum 5g carbs per meal?

its suppose to be but i dont think it works out that way but ive never checked tbh, it souldnt really matter as long as your around 30/40 g for the day anyway....

[cheeseandrice]

God i feel dumb because it is asked this a million times, but is it maximum 5g carbs per meal?

no more than 8g every 2 hours and no more than 40g in a day

5g per meal is fine

[hes179]

I have a question!

I'm currently on the fat burner stage, last bits of fat to get off and want to move onto pro-fat/pro-veg days....
Firstly, my weight loss has not slowed down as of yet, but i want to get this ready for when it does (if it does).

I found some meal plans for P/V and P/F days, it says 3 days of P/F followed by 1 day of P/V.
I've made it so that it's my current diet but just tailored to the pro veg/fat plan:

Pro-Fat
Meal #1: 4 whole eggs.
Meal #2: 20g whey protein and 1 tablespoon all natural peanut butter.
Meal #3: 330g chicken and 6 almonds.
Meal #4: same as meal #2.
Meal #5: 1 salmon fillet with 1 cup spinach.
Meal #6: same as meal #2.

Macros:
Fat = 84g or so
Protein = 190g (around that)
Carbs = <30


Pro-veggie

Meal #1: 32g protein from liquid egg whites.
Meal #2: 20g whey protein.
Meal #3: 330g chicken with 1 cup spinach.
Meal #4: same as meal #2.
Meal #5: 1 tin of tuna with 1 cup spinach.
Meal #6: same as meal #2.

Macros:
Fat = 10g or so
Protein = 180g (around that)
Carbs = <30

How does that look?

In regards to the cheat meal, how do i work around that with the pro veg/fat days?

since i am a female and doing the p/v and p/f days as suggested by DP from the get go, I have found that the 3 days p/f and the 1 day p/v is best. i orginally did 2 p/f then 1 p/v but my weight loss definately picked up after i changed over to 3 days p/f. on my p/v days, my meal is
#1: 12 egg whites
#2: 45 g whey protein
#3: 6oz grilled chicken; 1 cup green beans
#4: 6oz white albacore; 1 cup spinach
#5: same as #2
Macros:
Fat= 8-9
Carbs= 11.8
Protein= 202

Did you change your cardio first, before changing your diet? How long were you on the diet before you started the fat burning stage?

[hes179]

How long do you guys usually take to get back into ketosis from the day of your carbup? I tested for ketosis up to 3 days on my carbup and it was negative. Today , 5th day from carbup , i'm in ketosis. Is this Normal?

It has taken me at least 2 and half days before my pee smells funny again. I used the sticks for a couple of weeks, but they are crap. I know i'm in Keto but they say no. I read somewhere that if you are in ketosis, and you use all of your ketones to function and do whatever it is you do during the day for workouts,activity, etc, that you won't pee ketones since they've all been used as energy. In other words, only the excess ketones are excreted in urine. Does anyone know if this is true?

[Expertise]

I just need 2 things clarified before I can make my shopping list and begin this. I've searched, read and re-read a lot, I see the supplements people are taking vary quite a bit for this with the common ones being omega-3 or fish oil, multi-v, and fiber.

Salt every meal? (seen this question multiple times but no real response to it)
What are must have supplements besides fiber, fish oil, and a multi-v?

[McGillacutty]

I just need 2 things clarified before I can make my shopping list and begin this. I've searched, read and re-read a lot, I see the supplements people are taking vary quite a bit for this with the common ones being omega-3 or fish oil, multi-v, and fiber.

Salt every meal? (seen this question multiple times but no real response to it)
What are must have supplements besides fiber, fish oil, and a multi-v?

those are the only supps you need to worry about, and get any carb free seasoning you like (sea salt is recognized as the best, though).

[kushy28]

since i am a female and doing the p/v and p/f days as suggested by DP from the get go, I have found that the 3 days p/f and the 1 day p/v is best. i orginally did 2 p/f then 1 p/v but my weight loss definately picked up after i changed over to 3 days p/f. on my p/v days, my meal is
#1: 12 egg whites
#2: 45 g whey protein
#3: 6oz grilled chicken; 1 cup green beans
#4: 6oz white albacore; 1 cup spinach
#5: same as #2
Macros:
Fat= 8-9
Carbs= 11.8
Protein= 202

Did you change your cardio first, before changing your diet? How long were you on the diet before you started the fat burning stage?

Started then added cardio, then increased cardio, then tweaked diet just a little bit, 1.5months in i added the fat burner (still on this and still losing) tweaked diet again not long ago and haven't started pro veg/fat yet, 2.5 months in.

[GoHardOrGoHome2_old]

those are the only supps you need to worry about, and get any carb free seasoning you like (sea salt is recognized as the best, though).

Aren't alot of seasonings carb free? hmm, I might have to look into mine then. I use a red and black pepper mix, and garlic salt. I also take Fish Oil, Joint Soother, Multi V, CLA, St. John's Wart, and Xtend but I think those are all good. I just dropped my creatine yesterday gonna cycle off of it for about 4 weeks since I've been on it 6+ weeks now.

PS - Isn't Bison expensive? I'd love to buy it but I probably couldn't afford it.

[McGillacutty]

Aren't alot of seasonings carb free? hmm, I might have to look into mine then. I use a red and black pepper mix, and garlic salt. I also take Fish Oil, Joint Soother, Multi V, CLA, St. John's Wart, and Xtend but I think those are all good. I just dropped my creatine yesterday gonna cycle off of it for about 4 weeks since I've been on it 6+ weeks now.

PS - Isn't Bison expensive? I'd love to buy it but I probably couldn't afford it.

they might all be carb-free, but most def are.. I just figured I would mention it so that he would check, just to be safe.

and yes, bison is semi-expensive, but it only comes out to like $4 a meal on this diet... less than my other alternative (steak).

[p7nk]

I know Dave Palumbo advises against stimulates, is it because of the sugar/carb content of them? If i wanted to go on this diet and use my own bulk stack (beta alanine, bcaa, and aakg) would there be an issue? If so what would be said issue, i've heard of people talk about clen something that's an extreme and something i'm uneducated thought process would call a big stimulate

Anyone got an answer for me?

[Expertise]

I was just in the process of loading up my shopping cart here with supplements and recalled seeing something about avoiding maltodextrin in this thread. The SportPharma Multi-V I was about to order contains maltodextrin. I'm ordering SAN Triple Strength Fish Fats and NOW Psyllium Husk powder.

Should I steer clear of the SportPharma in favor of another brand?

[paki123]

its suppose to be but i dont think it works out that way but ive never checked tbh, it souldnt really matter as long as your around 30/40 g for the day anyway....

But isn't there a number that kicks u out of ketosis if you eat more than 9g of carb?
Im just asking because my whey has like 3gs per scoop, and i always had 2 scoops and 1 tbsp of pb, which has 2g per tbsp. So that was 8. I had decent results by doing that so ill stick with it.

[melanimal_old]

Guys whats your views on rest days..? Ive been doing an hour of cardio every day now for 2 weeks. I only lift monday through friday. I had a really intense leg workout yesterday after walking a mile to the gym and then having to limp home, my cars in the shop till saturday. I normally dont do any cardio on leg day. I really dont think I can walk up hill to the gym right now. Im already battling Patella tendonitis. Do you guys take complete days off? Im obviously not big on feeling lazy considering I weighed over 300lbs for so many years.

Other wise I think its working. Ive lost 10lbs of fat so far in 20 days which is not necessarily as fast as I am used to, but I look visibly leaner. I think that has to do with the sparing of the muscle that ive never experienced while cutting.

[GoHardOrGoHome2_old]

Ste,

Do you think with the calories and macros I was eating was enough to mess up and take me out of Keto for some reason? If so, I'm going to have to start my 10 days over again as of yesterday or should I start doing my weekly cheats like this Saturday as I had planned?

[cheece2007]

help... what can i replace with chicken? store is closed and all i got is 3 eggs, 4 egg whites .... and some protein. is it ok if i miss my chicken meal today. I also have a steak thats frozen in the freezer. Would any of those foods work to replace the chicken that i'm not gona be eating tonight?

[NobigDeal90]

how's my plan looking, been on it for a week and a half.. WEIGHT-170lbs...
currrently in the high teens bf looking to get to sub 14%

meal 1- 5 whole omega 3 eggs scrambled, 1 cup coffee

meal 2,4,6- 2 1/2 scoops dymatize elite whey, 1 tbsp all natural peanut butter

meal 3- spinach salad,tbsp evoo,tbsp italian dressing, 6-8oz chicken breast, handfull of roasted almonds

meal 5- 1 cup brocoli, 6-8oz top serloin steak,franks red hot

multi/fish oil/purple wraath are my other supps

work out 4x a week and do 25mins on the eliptical 3-4x a week, burn around 420-460 cals a session, work full time construction...

do you guys do a protein/vegetables day if so how many times a week?

what protein are you using? scivation any good? flavors?

[GoHardOrGoHome2_old]

help... what can i replace with chicken? store is closed and all i got is 3 eggs, 4 egg whites .... and some protein. is it ok if i miss my chicken meal today. I also have a steak thats frozen in the freezer. Would any of those foods work to replace the chicken that i'm not gona be eating tonight?

Just work the macros to where the fat and protein will be close to the same. Chicken has like 5g fat per 8 oz.? or something like that and 40 g/protein. Eat the two whole eggs and your egg whites (8g/fat & 24g/protein) and a scoop of whey or can of tuna but you could just use the steak and maybe take out the EVOO or nuts and eat a salad. Just mix it up but I don't think it would hurt one night if you were over your regular daily cals.

[GoHardOrGoHome2_old]

how's my plan looking, been on it for a week and a half.. WEIGHT-170lbs...
currrently in the high teens bf looking to get to sub 14%

meal 1- 5 whole omega 3 eggs scrambled, 1 cup coffee

meal 2,4,6- 2 1/2 scoops dymatize elite whey, 1 tbsp all natural peanut butter

meal 3- spinach salad,tbsp evoo,tbsp italian dressing, 6-8oz chicken breast, handfull of roasted almonds

meal 5- 1 cup brocoli, 6-8oz top serloin steak,franks red hot

multi/fish oil/purple wraath are my other supps

work out 4x a week and do 25mins on the eliptical 3-4x a week, burn around 420-460 cals a session, work full time construction...

do you guys do a protein/vegetables day if so how many times a week?

what protein are you using? scivation any good? flavors?

Dang, I had this whole long detailed reply for you and I got a call at work so I'm going to have to sum it up this time.....

You have too much fat and protein in your diet. Your fat should be at 85g/fat and 170-255g/protien daily (depending on if you want 1 or 1.5 grams of protien per lbs bw). (so about 42g/protein per meal and 14g/fat per meal depending on how you wanted to divide it up....doesn't have to be this way though)

So example I would do this instead......

Meal 1 - 2 whole omega eggs 4 egg whites
Meal 2,4,6 - 2 scoops whey and 1 tbl pb
Meal 3 - 8 oz chicken and 24 almonds
Meal 5 - 8 oz steak or salmon (not sure about the fat in sirloin but I figured it was between 15-20 grams) and spinach w/ 1 tbl of EVOO or 24 almonds. I'm unsure of the italian dressing but I know there's at least 5+ grams of sugar in there. I use apple cider vinegar for a sweeter taste than reg. vinegar

So this would bring you to roughly 240 g/protein and 85-90 g/fat but again that's going to depend on the sirloin fat.

Alot of people use scivation, including myself, I like all their flavors. I looked into what
Dymatize and it seems pretty good and have pretty good flavors it seems I might have to try them out sometime haha.

[saternal]

My carbup last 3-4 hours and its massive. But i think its because i dont do cardio now that it takes me longer to get back into ketosis.

[kushy28]

Guys whats your views on rest days..? Ive been doing an hour of cardio every day now for 2 weeks. I only lift monday through friday. I had a really intense leg workout yesterday after walking a mile to the gym and then having to limp home, my cars in the shop till saturday. I normally dont do any cardio on leg day. I really dont think I can walk up hill to the gym right now. Im already battling Patella tendonitis. Do you guys take complete days off? Im obviously not big on feeling lazy considering I weighed over 300lbs for so many years.

Other wise I think its working. Ive lost 10lbs of fat so far in 20 days which is not necessarily as fast as I am used to, but I look visibly leaner. I think that has to do with the sparing of the muscle that ive never experienced while cutting.

I don't take rest days mate, cardio every day twice and lifting 4 times a week, i do ease off the cardio on my leg day and the day after though....make the leg day on a weekend so that you can rest up at home maybe?

help... what can i replace with chicken? store is closed and all i got is 3 eggs, 4 egg whites .... and some protein. is it ok if i miss my chicken meal today. I also have a steak thats frozen in the freezer. Would any of those foods work to replace the chicken that i'm not gona be eating tonight?

The eggs and egg whites would be fine, but ideally you want to replace it with a lean source of protein like Tuna, or even a shake....

[apace]

are chicken thighs ok on this diet instead of meat or eggs or the preotein / peanut butter meal ,to vary apart from i can eat 3 a day of them as i love them

[GoHardOrGoHome2_old]

are chicken thighs ok on this diet instead of meat or eggs or the preotein / peanut butter meal ,to vary apart from i can eat 3 a day of them as i love them

Probably shouldn't use it for your eggs or lean protein meal. You could probably use it as your fatty meal if you can fit the grams of protein and fat into the meal. If I remember right don't thighs have a higher fat than protein ratio? So you'll have to find a way to get the extra protein in in the meal once you reach your fat grams from the thigh.

[apace]

Chicken thigh 52 grams with skin removed
109 cal
13 gr protein
6 gr fat of which 2 gr saturated
carbs 0 gr

[McGillacutty]

rate my cheat meal, brahs.

planned cheat meal (1st one of the diet) for tomorrow:

my neice and nephew have their 3rd birthday party tomorrow, so I'll be eating this while there:
- leading off with some dips, mainly Skyline Chili/cheese dip
- 2 cheeseburgers, 2 coneys, potato salad, pasta salad, macaroni salad
- big ass piece of DQ ice cream cake

I'm going to dip out immediately after the cake, and pick up:
- Chipotle burrito (chicken and steak, rice, no beans, hot salsa, lots of cheese, lots of sour cream, guac)
- 1 large DQ Blizzard
- 1 Grilled KFC Double Down

[YoungEx20]

You're cheating brah get the fried double down! The grilled one actually works out on this diet for the fatty meal with it's 3-1 protein to fat ratio.

[McGillacutty]

You're cheating brah get the fried double down! The grilled one actually works out on this diet for the fatty meal with it's 3-1 protein to fat ratio.

I don't like fried chicken (well, I guess I should say I prefer grilled to fried), brah.... thats why I'm getting that one instead, not because I'm trying to make it cleaner haha

phuck it, is the fried one that much better tasting? maybe I should give it a shot.

[GoHardOrGoHome2_old]

rate my cheat meal, brahs.

planned cheat meal (1st one of the diet) for tomorrow:

my neice and nephew have their 3rd birthday party tomorrow, so I'll be eating this while there:
- leading off with some dips, mainly Skyline Chili/cheese dip
- 2 cheeseburgers, 2 coneys, potato salad, pasta salad, macaroni salad
- big ass piece of DQ ice cream cake

I'm going to dip out immediately after the cake, and pick up:
- Chipotle burrito (chicken and steak, rice, no beans, hot salsa, lots of cheese, lots of sour cream, guac)
- 1 large DQ Blizzard
- 1 Grilled KFC Double Down

Man, that makes me want to track down that birthday party and eat w/you guys and then follow you to your over feeding binge lol. I'm freakin' jealous.

[McGillacutty]

Man, that makes me want to track down that birthday party and eat w/you guys and then follow you to your over feeding binge lol. I'm freakin' jealous.

lol, in 11 days I've dropped 12 pounds, so I'm looking to gorge my damn face off on this cheat... need to get some shape back in my muscles, I'm looking a bit flat.