Outline of Dave Palumbo's Diet for cutting

[kingovkings]

Hi im a compleate newbie. I need to lose weight and **** load of body fat. Im just starting out again trying to get back in to shape after a long period out eating **** and drinking.

Ive been reading up from the start of this thread. And im going to give this diet a go it sounds like the way to go.

But can someone please work out how much fat i should be taking a day please im 171lb unfit out of shape female ? i would really appriecate any help thanks.

[kettlechips]

when running ec stack just make sure you are having enough vit c about 3000mg that should be ok to help control cortisol, ive just came off eca as it makes me feel like crap in the later stages of this diet, also iam like you after about 9 weeks into this diet i start to feel hungry all the time, its due to having low body fat i think, but ive read some stuff around the web and some ppl say after about 9 or 10 weeks on keto this happpens to them too as the body starts rejecting the ketones or somit and need gloucose again for energy, iam not sure what to make of that tho, what i do no is this diet is fantastic but next year iam gona do a carb cycle diet then just do this diet for the last 6 week or so of my prep coz last year i really struggled more than ever during the last few weeks of my prep, i know its not meant to be easy contest prep but i find on this diet its torture and the temtation to eat is great, next week is my last full week of training so iam thinking of having a midweek cheatmeal as well as my weekend one too.....

Grateful as ever for your comments ste and totally get the torture part, really difficult sometimes. So 3000mg vit c ok for my weight (181lbs).
When is your comp then? Which comp is it?

[kushy28]

Hi im a compleate newbie. I need to lose weight and **** load of body fat. Im just starting out again trying to get back in to shape after a long period out eating **** and drinking.

Ive been reading up from the start of this thread. And im going to give this diet a go it sounds like the way to go.

But can someone please work out how much fat i should be taking a day please im 171lb unfit out of shape female ? i would really appriecate any help thanks.

I've no idea if the female version is any different to the mens (check page one of thread), but to work out your macros simply times your body weight BY 12 for the calorie intake for cutting, BY 1.5 for the protein intake and BY 0.5 for fat intake.

Hope that helps.

[ste247]

Grateful as ever for your comments ste and totally get the torture part, really difficult sometimes. So 3000mg vit c ok for my weight (181lbs).
When is your comp then? Which comp is it?

ye 3000mg should be ok for you, just drink loads of water as that much will make you thirsty, iam doing the ukbff north west in warrington on 21st march, a little over 2 weeks, but iam still a little behind in terms of my conditioning the show was brought forward 8 weeks so its only give me 10 weeks to get ready, so if iam not a 100% happy with the way i look next week ill do a later show in may or leave it untill next year and have a year to grow a bit.

[kingovkings]

I've no idea if the female version is any different to the mens (check page one of thread), but to work out your macros simply times your body weight BY 12 for the calorie intake for cutting, BY 1.5 for the protein intake and BY 0.5 for fat intake.

Hope that helps.

Great thanks i give that ago.

I notice you are from the uk. Dont suppose you know any good sites that i can get some decent low carb protien from do you ?. The one ive got is something like 45.3g protien per 35ml scoop but it has 3.6g carbs per scoop plus ive had it awhile and ive mixed with isolate that i had left in another tub. again thanks for the help

[paki123]

im 18 is it alright to go ketosis?

[kushy28]

Great thanks i give that ago.

I notice you are from the uk. Dont suppose you know any good sites that i can get some decent low carb protien from do you ?. The one ive got is something like 45.3g protien per 35ml scoop but it has 3.6g carbs per scoop plus ive had it awhile and ive mixed with isolate that i had left in another tub. again thanks for the help

That's already quite low, but CNP Whey is quite low in carbs and recommended by alot of people. I usually buy the Vanilla one, and it tastes sooooo good! It's the kind of shake that you don't get sick off, i'm really impressed with it.

I mix it with water as it's thick enough with water and milk has carbs in it....

You can buy it from here:
http://www.discount-supplements.co.u...xd.asp?id=9195

[kushy28]

im 18 is it alright to go ketosis?

You're in a perfect age to do body building, your hormones are raging, it's the best time to build muscle and easiest time!
You can do keto if you like, i've seen younger doing it, it just depends on how you find it after you start.

Give it a go and see how you feel.

[rjd221]

Hi im a compleate newbie. I need to lose weight and **** load of body fat. Im just starting out again trying to get back in to shape after a long period out eating **** and drinking.

Ive been reading up from the start of this thread. And im going to give this diet a go it sounds like the way to go.

But can someone please work out how much fat i should be taking a day please im 171lb unfit out of shape female ? i would really appriecate any help thanks.

this should have the info you are looking for:

http://www.dorianyates.net/dorian/si...read.php?t=855

Variations of the Palumbo diet for certain individuals :

200lb male
Meal #1: 5 whole eggs (Omega-3), 4 egg-whites (can be liquid egg-whites).
Meal #2: Shake: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut Butter (no sugar).
Meal #3: Lean protein meal: 8oz Chicken with ? cup cashew nuts (or almonds, walnuts).
Meal #4: Shake: same as meal #2.
Meal #5: Fatty protein meal: 8oz Salmon, Swordfish, or Red Meat with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia Nut Oil and Vinegar.
Meal #6: Same as meal #2 and #4, or 4 whole (Omega-3) eggs and 4 extra egg-whites.

250lb+ male
Meal #1: 6 whole (Omega-3) eggs.
Meal #2: 8oz chicken with ? cup raw almonds.
Meal #3: 50g whey protein with 2 tablespoons all natural peanut butter.
Meal #4: 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil.
Meal #5: same as meal #3.
Meal #6: 6 whole (Omega-3) eggs.

120lb female
Meal #1: 2 whole (omega-3) eggs and 6 egg-whites.
Meal #2: 4oz chicken with 1/4 cup raw almonds.
Meal #3: 35g whey protein with 1 tablespoon all natural peanut butter.
Meal #4: 4oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil.
Meal #5: same as meal #1 or meal #3.

100lb (lean body mass) female figure competitor
Meal #1: 2 whole omega-3 eggs and 4 egg whites.
Meal #2: 30g whey protein and 1 tablespoon natural peanut butter.
Meal #3: 6oz chicken and 1oz (1/8 cup) raw almonds.
Meal #4: same as meal #2.
Meal #5: 4oz salmon, 2 cups of spinach leaves, 1 teaspoon virgin olive oil and vinegar.

170lb male (153lbs LBM)
Meal #1: 3 whole omega-3 eggs, 3 egg-whites, 3 slices fat-free turkey.
Meal #2: 40g whey protein and 1 tablespoon olive oil.
Meal #3: 150g skinless chicken breast and 1 tablespoon soy and 1 tablespoon mustard and 30g almonds.
Meal #4: same as meal #2.
Meal #5: 200g top sirloin steak and 85g raw spinach and 1 tablespoon olive oil.
Meal #6: 2 whole omega-3 eggs, 1 can tuna.

160 lb male
Meal #1: 4 whole eggs, ? cup egg-whites, fish oil, primrose oil.
Meal #2: 7oz chicken, ? cup almonds.
Meal #3: 7oz salmon, 1 cup spinach.
Meal #4: same as meal #2.
Meal #5: 7oz lean ground beef, 1 cup spinach, 1 tablespoon olive oil.
Meal #6: 3 whole eggs, 1 cup egg-whites, fish oil, primrose oil.

185lb natty bb at 12%bf
Meal #1: 5 whole omega-3 eggs.
Meal #2: 7oz chicken with 1/3 cup raw almonds.
Meal #3: 40g whey protein with 1.5 tablespoons all natural peanut butter (post-workout meal).
Meal #4: 6oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil.
Meal #5: 40g whey protein with 2 tablespoons all natural peanut butter.
Meal #6: 4 whole omega-3 eggs with 4 extra egg-whites.

176lb natty bb at 11-12%bf
Meal #1: 4 whole omega-3 eggs with 4 extra egg-whites.
Meal #2: 200g chicken with 1/3 cup raw almonds.
Meal #3: 40g whey protein with 1 tablespoon all natural peanut butter.
Meal #4: 200g red meat or salmon with 1 cup asparagus.
Meal #5: 40g whey protein with 1.5 tablespoons all natural peanut butter.
Meal #6: same as meal #1.

155lb male at 15%bf
Meal #1: 3 whole omega-3 eggs.
Meal #2: 5oz chicken with ? cup raw almonds.
Meal #3: 30g whey isolate with 1 tablespoon all natural peanut butter.
Meal #4: 7oz (93%) lean ground beef with 1 cup romaine lettuce (dressing: 3 teaspoons ev olive oil and 3 teaspoons balsamic vinegar) and 1 tablespoon flaxseed oil.
Meal #5: same as meal #3.
Meal #6: same as meal #1.

195lb male
Meal #1: 5 whole eggs.
Meal #2: 8oz chicken breast and 1/3 cup almonds.
Meal #3: 50g whey protein isolate with 1.5 tablespoon natural peanut butter.
Meal #4: 8oz fish with 1/3 cup almonds.
Meal #5: 55g whey protein isolate with 1.5 tablespoon natural peanut butter (post workout).
Meal #6: same as meal #1.

172lbs at 11%bf with protein and veggies days incorporated
3X P-F, 2X P-V

Pro-Fat
Meal #1: 4 whole eggs with 4 egg-whites.
Meal #2: 6oz chicken (cooked) and 1/3 cup raw almonds.
Meal #3: 40g whey protein and 1.5 tablespoon all natural peanut butter.
Meal #4: 6oz red meat (cooked) with 1 cup asparagus.
Meal #5: same as meal #3.
Meal #6: same as meal #1.

Pro-veggie
Meal #1: 12 egg-whites.
Meal #2: 6oz chicken (cooked) and 1 cup asparagus.
Meal #3: 40g whey protein with water.
Meal #4: 6oz tuna and 1 cup asparagus.
Meal #5: same as meal #3.
Meal #6: same as meal #1.

[johnpagnolo]

I just discovered MGN Isolate Protein...1g Carb per serving. Super Cheap.

Anyone ever tried?

http://cgi.ebay.com/MGN-Whey-Protein...item414a987ae1

[exnihillo]

that's what I use

[brintnel]

hoping somebody experienced with keto can answer my question,
lets say i do 60min of cardio per day and i miss a morning session on my off day. is it recommended that i do a complete off day, complete my next workout (followed by cardio), or do cardio even though its not on an empty stomach or following weight training?

would appreciate knowing for tonight!
thanks

[paki123]

whats a good fiber supplement

[startinout12]

whats a good fiber supplement

Dave has a linie of supplements called Species and he has a good fiber supplement, but it may be a little more expensive than stuff at the local Wal-Mart. Dave's is called Fiberlyze and it has 8g soluble fiber and 1g unsoluble fiber in each serving with 30 servings for $20.00. I got the Equate brand (Wal-Mart brand) which has 3g soluble fiber each serving and i take 3- 4 servings a day. It was 125 servings for like $10.00.

[johnpagnolo]

Corned Beef has been on sale at my market. I bought a few lbs of it. I have been eating it as my fatty protein meal. I think something in it may be keeping me from Ketosis.

Any one see this as an issue?...sodium?

[Minimuz]

Corned Beef has been on sale at my market. I bought a few lbs of it. I have been eating it as my fatty protein meal. I think something in it may be keeping me from Ketosis.

Any one see this as an issue?...sodium?

And you know your out of ketosis how mate? Relax brother, you've been on this long enough for you body to become efficient at this method of energy production. IF anythin be wary of any malto used in the production of the beef, again too much carbs would be the issue. Sodium will only help you retain water and keep your muscles fuller.

hoping somebody experienced with keto can answer my question,
lets say i do 60min of cardio per day and i miss a morning session on my off day. is it recommended that i do a complete off day, complete my next workout (followed by cardio), or do cardio even though its not on an empty stomach or following weight training?

would appreciate knowing for tonight!
thanks

being so low in carbs you glucose levels are generally low so its ok to do your cardio anytime of the day-not as big an issue- but remember cardio must be low intensity- and try to wait at least an hour after your last meal befor you do it.

whats a good fiber supplement

If you didnt want to dish out on fibre tabs and what not another good option is good ol' psyillium husk-a nice lil filler for when you really get hungry, just add a lil artifical sweetner and your good to go, or your sugar free metamucil!

[123Score]

Supplements bought.

Will buy food in bulk on Sat.

Cut starts Mon.

I'M IN!!!

[slobass]

Just bought an EC stack was wondering how much vitamin c I need and how should i take it? Do i take it when i take the EC?

Found that 3000mg of vitamin c but do I take that much for each serving with the EC? Also Im going to be doing an hour of cardio on an empty stomach every morning soon and an hour at night. I only have 4 weeks till my vacation and im not where I want to be. My question is since im going to be using EC should I take the EC after morning cardio or should I take EC with a protein shake and just do the cardio afterwards? I just cant imagine taking the EC on a empty stomach and doing cardio without feeling horrible.

[Rezlov]

Is the cheat meal supposed to be carb heavy, but clean? Or is there supposed to be another carb heavy meal once a week? In the other thread, I read something mentioning it, but I never found out.

[kettlechips]

ye 3000mg should be ok for you, just drink loads of water as that much will make you thirsty, iam doing the ukbff north west in warrington on 21st march, a little over 2 weeks, but iam still a little behind in terms of my conditioning the show was brought forward 8 weeks so its only give me 10 weeks to get ready, so if iam not a 100% happy with the way i look next week ill do a later show in may or leave it untill next year and have a year to grow a bit.

Well good luck with that if you decide to go ahead with it, keep us posted with the results.
Thanks again for all your advice.

[kettlechips]

Great thanks i give that ago.

I notice you are from the uk. Dont suppose you know any good sites that i can get some decent low carb protien from do you ?. The one ive got is something like 45.3g protien per 35ml scoop but it has 3.6g carbs per scoop plus ive had it awhile and ive mixed with isolate that i had left in another tub. again thanks for the help

The best I've found in the uk is myprotein whey isolate. It has about half a gram of fat and half a gram of carbs per 50g. Incredible.

[kettlechips]

Is the cheat meal supposed to be carb heavy, but clean? Or is there supposed to be another carb heavy meal once a week? In the other thread, I read something mentioning it, but I never found out.

No direct sources of carbs for 2 weeks initially, then one cheat meal per week as your last meal (instead of your last shake). Do this on the same day each week so you leave 7 days between cheating. Up to 500g carbs clean or dirty. I find a mixture of both good but it hasn't made much difference to me what type I eat. I have a very sweet tooth so it's normally as dirty as possible - cookies, ice cream, pizza etc etc

[Minimuz]

Is the cheat meal supposed to be carb heavy, but clean? Or is there supposed to be another carb heavy meal once a week? In the other thread, I read something mentioning it, but I never found out.

If your prepping for a contest you've gotta have more a 'meal' than anything. IF your not prepping then by all means eat what you want and through trial and error work out just how nuts you can go before it negitively impacts you. As many get leaner and plateaus start frquenting some have multiple 'small' carb meals a week to change things up a bit. Again if your not VERY lean/prepping this wont be suitable for you. Experiment mate, some can get away with a stupidly dirty feast and continue losing fat, some have to keep their cheat cleaner. trial and error.

[kingovkings]

I'm starting diet on mon. anyone have any advice on supps to take

Are these OK
omega 3,6,9
Multi vits
folic acid
And I'm not sure if i should take CLA or lipolyze which is best or can you take them two together ?

[0ATMEAL]

I'm starting diet on mon. anyone have any advice on supps to take

Are these OK
omega 3,6,9
Multi vits
folic acid
And I'm not sure if i should take CLA or lipolyze which is best or can you take them two together ?

I would add a fiber supplement and creatine monohydrate to help keep your strength up. As for CLA I have read that it isn't worth supplementing.

[exnihillo]

24 hours until my first cheat meal...

[kushy28]

24 hours until my first cheat meal...

If you are anything like me, you have already decided what it is going to be and how it is going to be BATTERED! lol

I got my second cheat tomorrow night as well, i can't wait!
We had a company event last night, free food and drink all night! And i couldn't touch a thing! :< /wrists The dancing and drinking of water was a great slow cardio session though!

[kingovkings]

Im going to give this palumbo female diet below ago but im 171lb and not it's not lean muscle lol. Im a totla newbie to all this. And i cant get my head around working out how much i need to be eating obviously i need to be eating more chicken,fish,eggs, fat and protein etc than whats on the diet below. I know how to work out my macro's but cant work out how to apply to the meals =/

So im wondering if any of you nice clued up people on here could help out and alter that plan below so that it is suitablefor 170lb female instead of 120lb. That would be awesome ,,

Female Diet 120lbs

Alternate 1 day on DIET #1..... 2 days on DIET #2 and then repeat.

Diet #1

*
Meal #1 - 12 egg whites
*
Meal #2 - 40g whey protein
*
Meal #3 - 6oz chicken with 1-cup asparagus or green beans
*
Meal #4 - 6oz white fish (fluke, flounder, sole, ect.) With a green salad with vinegar & mustard (no olive or macadamia nut oil)
*
Meal #5 - 35g whey protein or 12 egg whites


Diet #2

*
Meal #1 - 2 whole (omega-3) eggs with 6 egg whites
*
Meal #2 - 35g whey protein with 1 tablespoon all natural peanut butter
*
Meal #3 - 6oz chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
*
Meal #4 - 6oz salmon, swordfish, or red meat with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of olive oil or mac nut oil and vinegar
*
Meal #5 - 35g whey with 1 tablespoon all natural peanut butter or 2 whole (omega-3) eggs with 6 white

[123Score]

OK, so I have a situation here...

I start this diet on Monday, but next weekend I have a 4 v. 4 flag football tourney. Last time I played in one of these I was exhausted. Do any of you think that I will have the enegy to play in this tourney while on the diet?

[exnihillo]

OK, so I have a situation here...

I start this diet on Monday, but next weekend I have a 4 v. 4 flag football tourney. Last time I played in one of these I was exhausted. Do any of you think that I will have the enegy to play in this tourney while on the diet?

I work 12 hours a day at a physically demanding job plus cardio in the morning and weights when I get off, than play with my 3 kids.. I can think of only one day in the last 2 weeks I have not had any energy..