Outline of Dave Palumbo's Diet for cutting

[ste247]

Haven't actually started it...have to buy some veggies. But I am in a plateau and need something so I thought id chekc this out. Plus I wanted to started posting elsewhere too outside of the Fem section.
How long have you been on it? You look good!

well good luck then i hope it goes well when you start it, you will break your plateau with this diet iam sure....

[cactusflower]

well good luck then i hope it goes well when you start it, you will break your plateau with this diet iam sure....

That's the plan! How long have you been doing it?

[slobass]

If I follow the example plan for a 200lb. man when do I take the fishoil and how much? Or do I not need to because of the omegas in the eggs? Also what about the fiber pills? Is there any fiber pills 1 would recommend over another?

[shockedimpy]

What protein is ideal for this? I went to GNC and they had some discount protein powder for sale, but the guy INSISTED I get the AMP (Amplified Wheybolic Extreme 60) which was the best he said. Or can I just stick to any sort of whey protein? What would you guys recommend? I also had no idea that protein powders/shakes where so expensive to purchase. The $60 bottle would only last about 2 weeks...Is this correct?

[Goon44]

GOON44

In the ingredients on the ALL THE WHEY chocolate it says it has 1gr of carbs. And to get in 50grams on protein you need almost 2.5 scoops. If you were drinking three of these a day is 7.5 grams from protein shakes to much? Would I be better off with an isolate protein?

it has 1g carb and 1g fiber so dont count it. Enjoy.

[theignition34]

What protein is ideal for this? I went to GNC and they had some discount protein powder for sale, but the guy INSISTED I get the AMP (Amplified Wheybolic Extreme 60) which was the best he said. Or can I just stick to any sort of whey protein? What would you guys recommend? I also had no idea that protein powders/shakes where so expensive to purchase. The $60 bottle would only last about 2 weeks...Is this correct?

1] Don't shop at GNC, period. Their **** is stupid overpriced, I used to buy from there before I discovered BB.com's store and Vitamin Shoppe.

2] If you look at the nutrition label on AMP Wheybolic, it's 3 scoops which gets you 60g of protein (waste) and 7g of carbs (too many trace carbs for this diet). That's why it'll only last you a couple weeks, if that.

3] Stick to a WPI (isolate). Dymatize, Optimum Nutrition, All the Whey, etc. will work just fine.

[jordan1974]

Can anyone tell me how much is 1/2 cup, 1/3 cup? Let's say assuming we are talking about regular size almonds, 1/3 cup = roughly how many almonds? I have been eating about 15-20 almonds a day to go along with my lean protein meal, so not sure if I am eating too little almonds. Thanks all!

[0ATMEAL]

If I follow the example plan for a 200lb. man when do I take the fishoil and how much? Or do I not need to because of the omegas in the eggs? Also what about the fiber pills? Is there any fiber pills 1 would recommend over another?

Here you go:

Adequate Efficacious Dosing (Volume of Distribution):

<170 pounds: 2 grams combined EPA + DHA
170-200 pounds: 3 grams combined EPA + DHA
> 200 pounds: 4 grams combined EPA + DHA

Each omega egg has 350 mg in it, so you get 5 x 350 = 1.75 grams from that.
Most fish oil capsules have a combined epa and dha of 300 so you will want to take 10 fish oil pills to get 3000 combined epa / dha and with the eggs you will have 4.75 grams of epa + dha.

[PopeGregorius]

Can someone tell me why you can't eat tomatos, carrots or peppers?

Carrots are high carb & will get you out of ketosis. I would argue tomatoes & peppers aren't nearly as bad. Mushrooms & most green veges (except peas) are OK in moderation.

[ste247]

That's the plan! How long have you been doing it?

ive done the diet twice now in 12 months for contest prep, iam starting it again in feb next year about 8 awayfor my shows in may, it works well for me coz i struggle losing weight with carbs so i have to go low with them anyway when i cut, so this diet is perfect for me, i gain weight really quick with carbs and i lose it really quick without them so in that sense iam lucky that i found this diet coz its perfect for my body type, are you planning on dieting all over xmas if you do without cheating much hats off to you you have more will powre than me lol

If I follow the example plan for a 200lb. man when do I take the fishoil and how much? Or do I not need to because of the omegas in the eggs? Also what about the fiber pills? Is there any fiber pills 1 would recommend over another?

take about 2000mg of fish oil and 2000mg of omega.......

Can anyone tell me how much is 1/2 cup, 1/3 cup? Let's say assuming we are talking about regular size almonds, 1/3 cup = roughly how many almonds? I have been eating about 15-20 almonds a day to go along with my lean protein meal, so not sure if I am eating too little almonds. Thanks all!

i think its about 25 almonds

[CmC520]

Can anyone tell me how much is 1/2 cup, 1/3 cup? Let's say assuming we are talking about regular size almonds, 1/3 cup = roughly how many almonds? I have been eating about 15-20 almonds a day to go along with my lean protein meal, so not sure if I am eating too little almonds. Thanks all!

how much do you weight? Im 170 and with my lean protein meal I eat 20 almonds..

[nath123]

at 170lb-160lb i was eating 18 almonds for my lean protien meal. I stopped now though doing scivation diet i know dave's diet gives me results faster but i believe having someone experienced watching over me will give me better results in the end.
My results though were
week 1 Monday: 170lb
week 2 Monday: 165lb
week 3: Monday:163.8
week 4: would of been 161.X
Amazing results for just three weeks and some days. Waiting to see the rebound of what i gain back since my new diet 90g carbs.

[slobass]

do u guys have the same macros/meal plan for the days you arent lifting and only going cardio?

[ste247]

do u guys have the same macros/meal plan for the days you arent lifting and only going cardio?

yes

[ste247]

at 170lb-160lb i was eating 18 almonds for my lean protien meal. I stopped now though doing scivation diet i know dave's diet gives me results faster but i believe having someone experienced watching over me will give me better results in the end.
My results though were
week 1 Monday: 170lb
week 2 Monday: 165lb
week 3: Monday:163.8
week 4: would of been 161.X
Amazing results for just three weeks and some days. Waiting to see the rebound of what i gain back since my new diet 90g carbs.

you wont rebound on 90 g of carbs good luck with the scivation diet mark and derek are very good

[CmC520]

first cheat tonight...

I ate:
2 burritos
12 bagel bites
8 potato skins
about 8 cookies
glass of milk

[cactusflower]

ive done the diet twice now in 12 months for contest prep, iam starting it again in feb next year about 8 awayfor my shows in may, it works well for me coz i struggle losing weight with carbs so i have to go low with them anyway when i cut, so this diet is perfect for me, i gain weight really quick with carbs and i lose it really quick without them so in that sense iam lucky that i found this diet coz its perfect for my body type, are you planning on dieting all over xmas if you do without cheating much hats off to you you have more will powre than me lol

take about 2000mg of fish oil and 2000mg of omega.......


i think its about 25 almonds

I am planning to diet over Christmas lol. CHristmas day I will indulge a bit (apple pie nom nomnom!!!) And today was my b-day so I had indulged today.
What show are you doing?

[MIKE6191]

Officially back on the Palumbo diet. I took a few months and tried to put on more mass (legs and back finally blew up), and I'm going to california in march, so I figured I want to look amazing lol.

Sucks, but it's a necessary evil.

[syxx]

Ahh had first cheat meal last night too, only after 10 days but had a date so it was convenient. Though I might of looked somewhat like a pig lol so i had to explain myself I had my regular steak dinner with spinach/olive oil, then had two big sushi rolls (with veggies and rice in them), side of white rice, soda, a blizzard for desert, and ate some berries other fruit with dextrose when i got home. Actually was amazed this morning I can start to see my abs defining still have a little fat to burn but there pushing through, i was expecting to be bloated. Anyways yeah it definitely feels strange but in a good way, getting those carbs in you after no having them for that long! But back on today. I actually ordered keto stix too they were cheap just to see how long it takes me to get back in keto.

[ste247]

I am planning to diet over Christmas lol. CHristmas day I will indulge a bit (apple pie nom nomnom!!!) And today was my b-day so I had indulged today.
What show are you doing?

i live in the uk ive got 4 shows in 3 weeks, 2 small ones and 2 big shows that could get me to the universe at the end of 2010 i hope, i take my hat off to you dieting over xmas i couldnt do that lol ive allready started to let my eating habbits change all ready and its not xmas for 2 more weeks lol, happy birthday hope you have a nice day dont over induldge to much lol

[brintnel]

Sup guys - hope dieting is goin well for those who are.

Starting palumbo diet next month. I am going to go 2 weeks just starting the diet (meaning, no cardio) and no cheat meal. Planning on starting cardio 2-4 weeks into the diet, depending on the results I get from diet alone. Planning on starting cardio at 40min post workout 5 times a week and 40min 2 days a wee. A week later, increasing to 50min sessions every day, the next week, one hour, and so on. Probably will not have the time to do more than an hour cardio a day (including rest days). I also might do protein/veggie days alternating with protein/fat days if I start to plateau.

Onto the diet (what I need help with)..

I weigh around 200lb, give or take 5. I don't know how I should modify the diet on the front page, however, because when I was reading this thread every day months ago there was disagreement on the ratios and what not. Is this what we have agreed on for meal macros?:

25g protein
.085g fat
per pound of "lean body mass"
eaten every 2.5-3 hours you are awake

What does this mean?

appreciate any help.

[slobass]

why wouldnt u do cardio the first 2 weeks?

[nath123]

why wouldnt u do cardio the first 2 weeks?

no need your body adjusting to the diet and your workouts will create sufficent calorie burn. So you will lose your 1.5-2.5lb for those weeks without cardio. Then you can add cardio in 2x weekly at 25min when you slow down. Then when you slow down you can bump it up to 45min x2 weekly. Then All off days 45min. till you get to doing 45min on every off day and 25min on workout days except legs. After this you can add in fat burning supplement. Then once final progression slowls adjust diet. Every 10lb loss it sugguested to change ratios. So normally you wont get to the adding in fat burners or adjusting diet before you adjust diet because of new weight.

[brintnel]

no need your body adjusting to the diet and your workouts will create sufficent calorie burn. So you will lose your 1.5-2.5lb for those weeks without cardio. Then you can add cardio in 2x weekly at 25min when you slow down. Then when you slow down you can bump it up to 45min x2 weekly. Then All off days 45min. till you get to doing 45min on every off day and 25min on workout days except legs. After this you can add in fat burning supplement. Then once final progression slowls adjust diet. Every 10lb loss it sugguested to change ratios. So normally you wont get to the adding in fat burners or adjusting diet before you adjust diet because of new weight.

so you recommend this method instead?
and how should i adjust the diet on the front page to get started, or should i stick with that and adjust as needed over time (as you kinda touched on)

[nath123]

what is your current weight and height?

[shakercup09]

so i've been on this diet for a week now and it's going great but I'm looking very flat. would it be a good idea to have my refeed today even though it's only been 1 week instead of 2 ?

[slobass]

no need your body adjusting to the diet and your workouts will create sufficent calorie burn. So you will lose your 1.5-2.5lb for those weeks without cardio. Then you can add cardio in 2x weekly at 25min when you slow down. Then when you slow down you can bump it up to 45min x2 weekly. Then All off days 45min. till you get to doing 45min on every off day and 25min on workout days except legs. After this you can add in fat burning supplement. Then once final progression slowls adjust diet. Every 10lb loss it sugguested to change ratios. So normally you wont get to the adding in fat burners or adjusting diet before you adjust diet because of new weight.

Wouldn't cardio speed fatloss process though? Or its not worth it because you need it to shock your body for fatloss later?

[cactusflower]

Ahh had first cheat meal last night too, only after 10 days but had a date so it was convenient. Though I might of looked somewhat like a pig lol so i had to explain myself I had my regular steak dinner with spinach/olive oil, then had two big sushi rolls (with veggies and rice in them), side of white rice, soda, a blizzard for desert, and ate some berries other fruit with dextrose when i got home. Actually was amazed this morning I can start to see my abs defining still have a little fat to burn but there pushing through, i was expecting to be bloated. Anyways yeah it definitely feels strange but in a good way, getting those carbs in you after no having them for that long! But back on today. I actually ordered keto stix too they were cheap just to see how long it takes me to get back in keto.

LOL wholly cow you ate a lot! I went out to dinner with my BFF last night and I ate whatever I wanted ... lol.

i live in the uk ive got 4 shows in 3 weeks, 2 small ones and 2 big shows that could get me to the universe at the end of 2010 i hope, i take my hat off to you dieting over xmas i couldnt do that lol ive allready started to let my eating habbits change all ready and its not xmas for 2 more weeks lol, happy birthday hope you have a nice day dont over induldge to much lol

Good luck to you in your shows! Keep us posted. Thanks on the b-day wishes.

[brintnel]

what is your current weight and height?

around 5'7" and around 200lb.

[cheeseandrice]

i think i dug myself into a hole with my last carb up

frozen medium pizza
2 bowls of cereal
chips
candy

later on..

6 beers
1 lime daiquiri (someone bought a round for everyone)

cheeseburger
fries
onion rings
pancake puppies

gained 8 lbs.. LOL.. i think i'm gonna skip my cheat this week