Outline of Dave Palumbo's Diet for cutting

[kushy28]

I'm starting to noticeably lose strength this week, especially chest and shoulders. I'm losing weight and have good muscle showing but the strength loss is frustrating me. I've never cut before so this is all new to me. Not sure I like it lol. Down 7 lbs. in just over two weeks 222 lbs. to 215 lbs.

Damn, when i first started i felt like **** in the gym. But i adjusted my workout, and i'm super pumped in and out of the gym, what kind of sets/reps are you doing? I know a lot of people say to workout the same way as you normally would, but you may need to switch it up a bit.

whenver i take in fiber (powdered fiber), all it does is make me fart. i havent taken an actual dump in a while

haha, doesn't sound good....i'm not sure about the powdered stuff, but i take the pill version "Fibresure" seems to work a treat, no farting and a nice daily bowl movement .

Also, drink a lot of water....water would help some what in going to the toilet.

[kettlechips]

You sure? every jar i checked had carbs from sugar in it.

im pretty sure he doesnt count carbs from peanut butter

There is nothing wrong with whole earth peanut butter? I've been using it daily on this diet for 6 weeks and I've lost 16lbs......

[kettlechips]

yes

this stuff is loverly lol, the whole earth smooth has less carbs than the crunchy so i have smooth but it shouldnt make too much differance

most pb has sugar in it, as long as it hasnt had any more added to it then your fine

he dose count pb as the carbs on pb are not fibre, the 30 g of carbs per day you get from pb and almonds supply the brain with gloucose it needs to function


iam going holland and barrets tomorrow to check it out how much is it? i didnt know they sold it lol.......

Exactly! They all have sugar in them, I don't see what the problem people have with whole earth?

haha yea, i love this stuff!

They do the 1kg tub in organic and natural, pretty similar stats....i found the stats online.....

http://www.meridianfoods.co.uk/index...al&details=145

It's the proper stuff, where you have to mix is as the oil sometimes sits at the top!
MMMMMMMMMMMMMMM

I still have the recept, it was ?4.49 but like i said it was buy one get one half price so.... ?6.78 for 2kg, bargain!

I will have a look on Holland & Barrett at this stuff, thanks for the heads up.

[kettlechips]

I just done a bit of research on the pb and even though whole earth has a greater % of carbs per 100g, it does infact have LESS sugars per 100g than the meridian variety.

[kushy28]

I just done a bit of research on the pb and even though whole earth has a greater % of carbs per 100g, it does infact have LESS sugars per 100g than the meridian variety.

By how much? How much does it cost as well?

[kushy28]

ah no worries, i got off my arse and Googled it

It does have a bit less, but the PB itself is higher in calories/carbs(not from sugar) saturated fat and sodium(salt). Not sure they do it in a big size either, i guess the meridian one is just a lot easier for me as it's big and lasts long...good price also.

[kettlechips]

By how much? How much does it cost as well?

The meridian stuff is BY FAR cheaper than whole earth, i think I pay around ?2.50 for a large jar of whole earth in tescos.
But whole earth still has less sugar content per 100g, think it's minimal like 1g less.
It doesn't make a difference which type you use, I'm just proving a point.

[sdinaa]

Hello,
I am just starting out and am wondering a couple of things. First of all, the diet for women, is it good for women first starting out who need to shed a lot of fat? I am about 65 lbs over weight, and although I want to build muscle, I really need to shed fat. The second thing I want to know, I keep seeing egg whites in the diets. Are these cooked or raw, and if cooked, how are they cooked? Thanks.

[Wevans2303]

I wonder if someone can clarify this for me, I am cutting at the moment, low carb but I want to do full keto, about 185lbs at the moment:

MEAL #1
4 whole eggs 6 egg whites

MEAL #2
SHAKE: 40g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 6oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 40g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 6oz Salmon, 1 Tablespoon Olive Oil + Veggies

MEAL #6
SHAKE: 30g whey or 3 whole eggs + 1 Tablespoon PB

What do you think? About 1900 calories.

[kettlechips]

Hello,
I am just starting out and am wondering a couple of things. First of all, the diet for women, is it good for women first starting out who need to shed a lot of fat? I am about 65 lbs over weight, and although I want to build muscle, I really need to shed fat. The second thing I want to know, I keep seeing egg whites in the diets. Are these cooked or raw, and if cooked, how are they cooked? Thanks.

IMO its good for anybody wanting to lose fat.
I have always cooked ALL eggs on this diet and it doesn't matter how just be careful to count fat if you fry them. Boiling or scrambling is the best way.

[kettlechips]

I wonder if someone can clarify this for me, I am cutting at the moment, low carb but I want to do full keto, about 185lbs at the moment:

MEAL #1
4 whole eggs 6 egg whites

MEAL #2
SHAKE: 40g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 6oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 40g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 6oz Salmon, 1 Tablespoon Olive Oil + Veggies

MEAL #6
SHAKE: 30g whey or 3 whole eggs + 1 Tablespoon PB

What do you think? About 1900 calories.

What are the macros, have you worked them out? You need 1-1.5g Protein per lb bodyweight, 0.5g fat per lb bodyweight and under 30g carbs per day.
I'm the same height as you but a few pounds lighter and this is my DP diet at 183lbs, the macros are absolutely spot on and calories work out to 1930:

MEAL 1 - 5 whole eggs
MEAL 2 - 50g whey + 1 teaspoon PB
MEAL 3 - 8oz chicken breast + 15 cashew nuts
MEAL 4 - 50g whey + 1 teaspoon PB
MEAL 5 - 8oz lean minced steak or salmon + large green salad + 1 tablespoon EVOO
MEAL 6 - 50g whey + 1 teaspoon PB

[ste247]

I wonder if someone can clarify this for me, I am cutting at the moment, low carb but I want to do full keto, about 185lbs at the moment:

MEAL #1
4 whole eggs 6 egg whites

MEAL #2
SHAKE: 40g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 6oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 40g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 6oz Salmon, 1 Tablespoon Olive Oil + Veggies

MEAL #6
SHAKE: 30g whey or 3 whole eggs + 1 Tablespoon PB

What do you think? About 1900 calories.

i dont understand when you say low carbs but dont want to do full keto as your diet has no direct sources of carbs so that makes it a keto diet............

[ste247]

Hello,
I am just starting out and am wondering a couple of things. First of all, the diet for women, is it good for women first starting out who need to shed a lot of fat? I am about 65 lbs over weight, and although I want to build muscle, I really need to shed fat. The second thing I want to know, I keep seeing egg whites in the diets. Are these cooked or raw, and if cooked, how are they cooked? Thanks.

if you stick to the female outline you will shed as much weight as you need, and never have raw eggs its a waste of time cook them allways, fry them in a non stck pan, boil them or microwave them..

[FloydSummerOf68]

What are some protein powder brands you guys are using on this diet?

I have been using Myofusion prior to this diet but want to get something lower in carbs (it is 10G carbs per 50G protein)

[johnpagnolo]

OMFG I just turned down free chipotle...gotta stay on da Palumbo brahs.

I will hide in my office and eat chicknz and nutz.

[scrmnws6]

This is still an awesome thread that was continued from the first one.

I did this diet last year around May. While I did not lose much weight, my definition went through the roof. I started to see a 6 pack, I was getting more and more cut to the point where you were able to see the small muscle fibers in a muscle group.

THEN it all went down hill when I went on vacation to Florida for 5 days. I tried to keep my fats/protein in check, and for the most part I did, but my alcohol intake went through the roof. When I came back I started the strict Palumbo diet and for the life of me I couldn't get back into keto. I started gaining weight...

I guess those 5 days really messed me up. Im going to perhaps look into this diet again, but the only thing that worries me is when I vacation its very very difficult to keep the macros in check when you're away from your own kitchen.

Anyone else experience this?

[johnpagnolo]

This is still an awesome thread that was continued from the first one.

I did this diet last year around May. While I did not lose much weight, my definition went through the roof. I started to see a 6 pack, I was getting more and more cut to the point where you were able to see the small muscle fibers in a muscle group.

THEN it all went down hill when I went on vacation to Florida for 5 days. I tried to keep my fats/protein in check, and for the most part I did, but my alcohol intake went through the roof. When I came back I started the strict Palumbo diet and for the life of me I couldn't get back into keto. I started gaining weight...

I guess those 5 days really messed me up. Im going to perhaps look into this diet again, but the only thing that worries me is when I vacation its very very difficult to keep the macros in check when you're away from your own kitchen.

Anyone else experience this?

How long did you do the diet initially?

For me this diet is a 5 weeker, then on to maintance mode. I am going to FL at week 5 of this diet too.....I don't drink so I will not have your problem.

[rjd221]

What are some protein powder brands you guys are using on this diet?

I have been using Myofusion prior to this diet but want to get something lower in carbs (it is 10G carbs per 50G protein)

10g is way to high, save that for after this cut. Most people use "All the Whey", Isopure No Carb, Scivation. I believe the BB store sells all of them.

[wisconsin9erfan]

What are some protein powder brands you guys are using on this diet?

I have been using Myofusion prior to this diet but want to get something lower in carbs (it is 10G carbs per 50G protein)

I'm using Scivation, it has 1g carb. Purchased a 10lb. tub of it on bb.com for like $65.

[FloydSummerOf68]

10g is way to high, save that for after this cut. Most people use "All the Whey", Isopure No Carb, Scivation. I believe the BB store sells all of them.

Ha ha, I know it's too high...that's why I'm looking for suggestions

I'll check out those that you listed, thanks.

[rjd221]

Ha ha, I know it's too high...that's why I'm looking for suggestions

I'll check out those that you listed, thanks.

no worries, just wanted to make sure you still aren't taking the old stuff before you get new stuff.

[JB12182]

How long did you do the diet initially?

For me this diet is a 5 weeker, then on to maintance mode. I am going to FL at week 5 of this diet too.....I don't drink so I will not have your problem.

I'm going to Cancun in April, that's the main reason i'm on this diet so I look insanely lean and ripped. The problem is, I do drink and plan on drinking a ton while i'm down there lol. I don't care about being this lean after the vacation.

[Ethan Carr]

I'm 4 days in now and it is getting easier.

I had some cravings the 2nd day but I quickly ate a bag of self control. Lifting heavy and intense still putting up big numbers as I did last time deep into the cut. I am already looking tighter, it's amazing.

But I promise to be more active; the snow, college, and work has kept me from having much time for social life, let alone internet life.

Starting stats:

Weight: 246.6lb
Height: 6'4''(76 inches)
BF%: Will calculate, but just know that abs are showing and I am super excited that I can still see some abs seeing as I bulked from 208 to 246.6 in about 8-10 months.

[Ethan Carr]

I'm going to Cancun in April, that's the main reason i'm on this diet so I look insanely lean and ripped. The problem is, I do drink and plan on drinking a ton while i'm down there lol. I don't care about being this lean after the vacation.

That's what I was prepping for last year, just let it be known that I pulled all the puss.

Palumbo Diet is the secret!

[JB12182]

That's what I was prepping for last year, just let it be known that I pulled all the puss.

Palumbo Diet is the secret!

I can't fackin' wait. I'm gonna show you young bucks how it's done! HAHAHA!

[123Score]

That's what I was prepping for last year, just let it be known that I pulled all the puss.

Palumbo Diet is the secret!

Palumbo should put this on his website as a testimony of how good the diet works!!

[slobass]

I'm going to Cancun in April, that's the main reason i'm on this diet so I look insanely lean and ripped. The problem is, I do drink and plan on drinking a ton while i'm down there lol. I don't care about being this lean after the vacation.

haha same here but im going to punta cana. Im gonna be wasted and stuffing my face all week

[EvSer]

Well I'm finally cutting for the first time since I started lifting weights 4 years ago. I've been on a perma-bulk and gained over 60 pounds in that time. I decided to start the palumbo diet tomorow it looks simple enough to follow and is relatively inexpensive. I'm around 217-220 right now and I hope to make it to 205-210 in 6 weeks. Also the workout I'll be using is westside barbell, I want to see if I can keep the majority of my strength.

[ste247]

Well I'm finally cutting for the first time since I started lifting weights 4 years ago. I've been on a perma-bulk and gained over 60 pounds in that time. I decided to start the palumbo diet tomorow it looks simple enough to follow and is relatively inexpensive. I'm around 217-220 right now and I hope to make it to 205-210 in 6 weeks. Also the workout I'll be using is westside barbell, I want to see if I can keep the majority of my strength.

it looks like you gained some lean muscle in those 4 years, goo luck on the cut you should get to 205 pretty easy if you follow the plan as its outlined on page 1....

[cheeseandrice]

i just wanted to say, i was on this diet for 5 weeks and i lost 15 pounds. i'm not going to do it again, but i strongly recommend it to anyone. absolutely perfect diet.